John Aaron Wellness

As I've gotten older I've realized that takes more than an apple a day to keep the doctor off your back. If you've got high blood pressure or cholesterol levels, the good doc is going to pester you about it—apple or not (and he should!). But don’t blame him - he’s trying to save your life. According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure and these numbers grow every year. Even more frightening; 82% of those at high risk are unaware of their condition. Could you be one of them? Whether you've had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky—many people are unaware of the danger lurking in their own arteries. In fact, many firmly believe that what you don’t know can’t hurt you… They’re dead wrong. What’s so bad about high blood pressure and cholesterol levels...

It’s been a general rule of thumb; less salt = lower blood pressure. So, why is it so difficult to use less of it at the table and in cooking? My guess is that we’re afraid to miss out on flavor. So, to avoid salt without sacrificing flavor, I have listed some of my tried and true remedies for you to add to your pantry. However, don’t be afraid to experiment with making your own seasoning blends. Just be sure to share your favorite blends with me. Chinese five-spice blend for chicken, fish, or pork Combine ¼ cup ground ginger, 2 tablespoons ground cinnamon, 2 teaspoons ground cloves, and 1 tablespoon each ground allspice and anise seed. Mexican blend for chili, enchiladas, and tacos Combine ¼ cup chili powder; 1 tablespoon each ground cumin and onion powder; 1 teaspoon each dried oregano, garlic powder, and red pepper; and ½ teaspoon cinnamon. Mixed herbs for salads, steamed vegetables, or fish Combine ¼ cup dried parsley, 2 tablespoons dried tarragon, and 1 tablespoon eac...

Moo juice. It’s more than a kid’s drink and fortunately for me, I never grew too old to stop appreciating a tall cold glass of milk. I’m even more psyched about it now that I know about a Dutch study performed on hypertensive adults 55 and older. The research data suggests that low-fat dairy products such as milk, cheese, and yogurt may lower blood pressure or even help prevent hypertension all together. Here’s How it Works: The key is in the minerals and avoiding “fat free” dairy. It seems that consuming milk with a modest amount of fat helps to increase the bio-availability of calcium in the dairy. This makes the calcium easier for the digestive track to absorb. In addition to being a great source of calcium, low-fat dairy is also an excellent source of two other blood-pressure-lowering nutrients: magnesium and potassium. Here’s How Much You Need: As part of a daily regimen, you should consider following the guidelines of a 2006 study from Harvard Medical School, which sugges...

I love black beans. In fact, they are a staple of health and wellness, so we usually have them as a main course at least once a week. They’re versatile in recipes, tasty by themselves and very easy to prepare. Black beans also have a high fiber-to-protein ratio that’s hard to beat. It’s this combination that helps in keeping blood sugar in check and maintaining lower blood cholesterol levels. Here’s How it Works: Although black beans are a nutrient-dense source of fiber and magnesium, what puts them at a distinct advantage over other foods is the folate you'll find in these delicious little legumes. Folate (folic acid) is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow.   Here’s How Much You Need: While a single cup of cooked black beans only yields about 256 micrograms of folate, tossing them with a cup of spinach salad will bring you slightly over the daily recommended allowanc...

My four year old daughter loves broccoli and I couldn’t be happier about that. Especially since broccoli is a well-known regular for healthy eating. You may already know the super-food reputation this cruciferous veggie has because of its powerful antioxidant and anti-inflammatory properties. But what you may not know is that, when it comes lowering blood pressure, broccoli is another winner. Here’s How it Works: Loaded with fiber, potassium, calcium, magnesium, and vitamin C, broccoli’s nutritional properties can help lower blood pressure. Just one cup of broccoli gives you more than 200 percent of the recommended daily allowance of vitamin C. Research suggests that vitamin C helps reduce blood pressure by protecting nitric oxide, a molecule that relaxes blood vessels, thereby increasing blood flow. While theories vary, scientists agree: Antioxidant vitamin C helps normalize blood pressure. Here’s How Much You Need: Regular consumption of broccoli can provide you with a myriad...

Along with obesity, it seems that high blood pressure is epidemic. What’s amazing to me is that you don’t have to be overweight to have HBP. For that reason, many people assume they are safe from this disease and unknowingly increase their risk of stroke and death. For the most part, HBP doesn’t really carry any significant symptoms, which is why it has earned its moniker, “The silent killer.” So, what to do? Well, check your blood pressure regularly, especially if you are over the age of forty. Then, set an appointment to see doctor if you see a trend where your BP numbers are higher than 120/80. Your physician can help sort through the many medications that can help in maintaining your blood pressure. However, my preferred treatment is prevention thorough exercise and diet. It doesn’t have to be complicated either. A daily walk and some minor adjustments like adding cleaner foods to your diet may be all you need. Take cold-water fish for example. Cold water fish are rich in ome...

This year it is estimated that over 315,000 women died from heart disease. The sad note is that most of them won’t even know they have heart problems until it's too late. Unfortunately, heart disease is the leading cause of death in women across all ethnic and age groups. Commonly thought of as a “mans” disease, many women feel that they are not susceptible to heart disease. In fact, heart disease affects as many women as it does men. In no way is it gender-specific. Because women who die from heart disease don’t usually exhibit the common symptoms (chest pain, chest tightness, numbness in the left arm) associated with heart attacks in men, it is important that women, regardless of age or ethnicity be regularly screened and tested for heart disease. To help get you started, here are a few ways to reduce your risk; just don't forget to discuss them with your doctor: • Screenings for blockages associated with strokes or heart disease • Lowering your LDL cholesterol and...

Thanks to a recent study published by the American College of Sports Medicine, the view of what it means to be fit may be changing. That's because the study found that while being thin is nice, it does not mean you're fit. Rather, being fit requires some effort. During the study, three groups of overweight individuals were told to do three different things. Group one was told to keep doing what they were doing, group two was put on a diet, and the third group was put on a diet and given an exercise regimen to stick with throughout the duration of the six-month trial. When the study was complete, the two groups of people that changed their habits lost weight. Researchers expected this, as did the general public. What is surprising many people, though, is that losing weight was found to not be enough to improve a person's overall fitness. Only the group that dieted and exercised regularly improved the function of their internal organs and thereby enjoyed increased overall fit...