Have you had your lycopene today?
If you ate a green salad
with fresh chopped tomatoes, then you not only got a healthy dose of this
powerful antioxidant, but you have also taken significant action toward
lowering your blood pressure. A recent double-blind study conducted in Israel
has confirmed what heart-healthy Italians have enjoyed for centuries - tomatoes
(and tomato sauce) lower blood pressure and the risk of heart disease.
Dr. Esther Paran, head of the hypertension division of
Soroka Medical Center, led up the Israeli study. It involved patients who were
already being treated for hypertension, but were not responding well to the
medications. Dr. Paran had patients take a supplement of tomato extract. The
results were a significant drop in blood pressure after just four weeks.
Tomatoes are so effective at lowering blood pressure because
they contain lycopene. This potent antioxidant is even the focus of some hybrid
tomatoes grown by the Israeli company, Lycomato, in order to have higher
concentrations of lycopene in each piece of fruit. Other antioxidants found in
tomatoes make this one super-food in the prevention of heart disease. It can
even help keep LDL cholesterol from oxidizing which makes it stick to the
arteries and narrow the passage way causing blood pressure to increase.
Even during the peak growing season it can be difficult to
consume four whole tomatoes each day, which is the recommended amount for
having a positive impact on blood pressure. Here are some ways to get the
benefits of tomatoes without having to eat them straight off the vine.
1. Make Chilli. Using tomato puree, which is a concentrated
form of tomatoes, as the base for your chilli utilizes the antioxidants without
the bulk of a whole tomato. Add some ultra-lean and high protein ground bison
and kidney beans with minced garlic and onions, and cayenne pepper and you have
a heart-healthy main course and a full day's allowance of tomato.
2. Since using olive oil with the tomatoes enhances the
curative quality, make your pasta sauce red with tomatoes, tomato paste and
olive oil to sauté the garlic and onion. Tomato paste used in making sauce
contains more than 10 times the nutrients of a single tomato.
3. Have a fresh salad as a side dish to either of these
entrees and cut one whole tomato on top. You'll get one-quarter of you tomato
intake right there.
4. Drink tomato juice. It is better to make your own fresh
juice so that you can control the sodium. Store bought juices can be high in
sugar and sodium-based preservatives. If you have a juicer, you can make some
incredible veggie juices to suit your own tastes by adding carrots, celery and
some low-sodium seasonings.
5. Take a tomato supplement. If you just can't stomach
tomatoes, then a 200 mg supplement provides the equivalent of more than the
recommended four tomatoes.
Adding tomatoes to your diet can reduce systolic blood pressure
by 10 points and diastolic pressure by 4 points as was evident in the Israel
study. Whatever way you slice it, tomatoes will keep strengthen your immune
system and lower blood pressure.
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