Magnesium-rich foods may lower stroke risk

People who eat more foods rich in the mineral magnesium appear to reduce their odds of having a stroke, a new study shows.

The link between magnesium in the diet and stroke risk was strongest for ischemic stroke, which is when a clot blocks a blood vessel in the brain.

Researchers found that the risk for ischemic stroke, the most common type of stroke in older people, was reduced by 9% for each additional 100 milligrams of magnesium a person consumed each day.

Regularly eating magnesium-rich foods also helped modestly reduce the chances of having any type of stroke. The study found that for every 100 additional milligrams of magnesium per day, people cut their risk of stroke by 8%.

The best natural sources for the mineral are whole grain products, green leafy vegetables, nuts, and beans. Foods that supply close to 100 milligrams of magnesium a day include one ounce of almonds or cashews, one cup of beans or brown rice, three-quarters of a cup of cooked spinach, or one cup of cooked oat bran cereal.

How magnesium affects stroke
For the research, Swedish scientists from the Karolinska Institute reviewed data from seven previously published studies of magnesium intake and stroke. These studies were done between 1998 and 2011, and included more than 240,000 people.

In these studies, people aged 34 and older were followed from eight to 15 years. During that time, nearly 6,500 people had a stroke. The average magnesium intake of all study participants ranged from 242 milligrams a day up to 471 milligrams daily.

In the U.S., the Recommended Dietary Allowance for magnesium is 420 milligrams a day for men aged 31 and older, and 320 milligrams daily for women in the same age range.

The research showed that people who had higher amounts of magnesium in their diets had a lower risk for stroke. This was true even when the scientists took into account multiple other factors that may have confounded the results, such as blood pressure, diabetes, age, smoking, high cholesterol, physical activity, vitamin supplementation, other dietary factors, alcohol consumption, and family history of heart disease.

It's still unclear exactly how magnesium reduces stroke risk. The researchers suggest that the mineral's benefits may be related to its ability to lower blood pressure. Diets high in magnesium have also been linked with lower rates of type 2 diabetes, a risk factor for stroke.

"Although it is premature to recommend magnesium supplementation to reduce risk of stroke, increased consumption of magnesium-rich foods such as green leafy vegetables, beans, nuts, and whole-grain cereals appears to be prudent," the study researchers write.

An editorial on the study also encourages people at high risk for stroke to include more high-magnesium foods in their diets. And it suggests that it's time for a large study to test whether taking magnesium supplements can help prevent stroke and heart disease in adults at high risk for these health problems.


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Source: http://www.webmd.com/stroke/news/20120119/magnesium-rich-foods-may-lower-stroke-risk

Coconut water reduces blood pressure

Photo credit: Pixomar

While doctors may be quick to write a prescription for blood pressure medication if your numbers are a little high, research shows coconut water is a highly effective natural remedy for lowering blood pressure in patients with hypertension.

A study published in the West Indian Medical Journal looked at whether coconut water and mauby (a tropical drink made from buckthorn tree bark) were effective in treating high blood pressure. Researchers tested the blood pressure of twenty-eight individuals for two weeks without treatment, and then again for two weeks during treatment.

Participants were divided into four groups: one control group received only bottled drinking water; one group received coconut water; one received mauby; and the last was given a combination of coconut water and mauby. Each participant drank about 10 ounces of their assigned formula twice daily.

Although it's easy to tell the difference between drinking water and coconut water or mauby, none of the participants knew exactly what they were drinking or that it could have an effect on their blood pressure.

The findings revealed interesting results. In the coconut water group, 71 percent of participants showed a marked decrease in systolic blood pressure and 29 percent showed a significant decrease in diastolic pressure. The group drinking mauby or the combination of coconut water and mauby also showed significant improvement.

The group drinking ordinary water actually showed an increase in systolic pressure in 57 percent of the participants, with no significant change in diastolic pressure.

Coconut water: Nutrition and hydration
These results may be explained by coconut water's unique nutritional content. Coconut water is rich in potassium, magnesium and vitamin C. All of these nutrients are linked to health benefits, including lowering high blood pressure. They also make coconut water an excellent way to hydrate your body without depleting vital minerals. Many health-conscious athletes choose coconut water over commercial sports drinks to replenish water, minerals and glycogen lost during heavy exercise.

The best coconut water is found in fresh young coconuts, which are green in color. This coconut water is fresh and raw, retaining its natural benefits in the purest form. Young coconuts can often be found in health food stores and international markets, but of course are most readily available in tropical regions. Commercial packaged coconut water is available as well, but these products are processed and pasteurized, and should be considered inferior to fresh coconut water.


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Source: http://www.naturalnews.com/034122_coconut_water_high_blood_pressure.html#ixzz1dfMTer3I

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