Can vitamin D deficiency cause high blood pressure? – ABC15 Arizona
PHOENIX – It’s long been known that getting too little vitamin D weakens bones. The role vitamin D may play in developing high blood pressure and heart disease is less clear.
Vitamin D deficiency may be linked to heart disease and a higher risk of high blood pressure (hypertension). However, more research is needed. It’s too early to say whether too little vitamin D causes high blood pressure — or whether vitamin D supplements may have any role in the treatment of high blood pressure.
Still, vitamin D remains an important nutrient for overall good health. The Institute of Medicine recommends 600 international units (IU) of vitamin D a day for adults ages 19 to 70. For adults age 71 and older, the recommendation increases to 800 IU a day.
Some doctors question whether these levels are adequate and think that getting more vitamin D would benefit many people. However, the Institute of Medicine recommends that adults avoid taking more than 4,000 IUs a day.
If you’re concerned that you’re getting too little — or too much — vitamin D, contact your doctor. He or she may recommend a blood test to check the level of vitamin D in your blood.
Screening for vitamin D deficiency is important in African-Americans and others with dark skin, due to decreased natural production of vitamin D with sun exposure. People who have limited exposure to the sun, older adults, people with certain conditions who may not be able to absorb vitamin D effectively and others also may benefit from screening for vitamin D deficiency
Dietary fiber: Essential for a healthy diet
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.
Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
· Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
· Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
· Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
· Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
· Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
· Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
· Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.