MANILA, Philippines -- It has surprised many of my friends when I told them that I am recently taking a blood-pressure (BP) lowering medication. I don’t drink alcoholic beverages, I don’t smoke, I run half marathons, I take fiber supplements, I spend for a lot of veggies for house consumption, and I had two years of almost a clean bill of health from my annual executive check-up. So what caused my 140/100 BP? Sporadic stress?
It could be, having gone from several sleepless nights of trainings, class schedules, and other work-related concerns. But here is the real score. At a certain age, we really need to keep watch of our blood pressure as changes in diet and lifestyle can easily take its toll without us really being fully aware of how our own body responds to it.
From my usual 90/60 BP 12 years ago, it has slowly risen to BP of 120/70 (upon waking up), that went un-noticed. I must have neglected those simple headaches that may have been sending me some signals. So, to all of you, have your BP checked now before it's too late.
As part of my dietary precaution, I have no choice but to cut down on my sodium intake as this mineral plays a critical role in the regulation of body processes including that of blood pressure. Sodium causes blood vessels to retain fluid which in turn forces the heart to work harder to pump blood throughout the body.
Research showed that sodium may also cause blood vessels to dilate, constricting and slowing blood flow. This can cause the heart to work harder and blood pressure to increase.
Reducing sodium intake is not really a big deal for me, but I was all the more challenged as to what else may be lacking in my diet to give me more defense against any health problems I may not even be aware of. One thing I started to consider in my diet is the inclusion of brown rice. I had known about this a long time ago, but let us face it - we sometimes do not give attention to something, unless we need it so badly.
So what’s in brown rice that makes it healthy? Commonly called the unmilled or partly milled rice, this rice variety is definitely more nutritious than the usual white rice – despite having the same amount of calories, carbohydrates and protein per serve (or per ½ cup as point of reference). When rice has undergone polishing processes, nutrients, like amino acid (tryptophan), vitamins (B1 and B3), and minerals (Manganese, Selenium, and Magnesium) are lost. Aside from those micronutrients, the oil in the bran (that helps lower LDL cholesterol) is also lost.
With these nutritional benefits in mind, let us not ignore the useful substances. Manganese, along with Magnesium, can help the body produce energy. Interestingly, Manganese is also a critical component of a very important antioxidant that provides protection against damage from free radicals produced during energy production. Versus white rice, brown rice provides more fiber into your diet, which contributes to heart health, colon health and even weight management.
Brown rice is truly beneficial to our daily diet. If you are afraid to experience new tastes and textures with your staple food, you can initially mix it with your white rice, until you can fully embrace its sensorial qualities.
Source Manila Buletin
