Beef Steak Salad
Baked Shrimp Coated with Cheese Panko
Simmered Pumpkin and Green Peas in Butter Sauce
If you have slightly higher than normal blood pressure – known as prehypertension – consider eating a handful of raisins. New data suggest that, among individuals with mild increases in blood pressure, the routine consumption of raisins (three times a day) may significantly lower blood pressure, especially when compared to eating other common snacks, according to research presented today at the American College of Cardiology’s 61st Annual Scientific Session. The Scientific Session, the premier cardiovascular medical meeting, brings cardiovascular professionals together to further advances in the field.
Even though raisins are popularly cited to lower blood pressure on various websites and are known to have intrinsic properties that could benefit heart and vascular health, researchers believe this is the first controlled study to scientifically support raisins’ blood pressure-lowering effects compared to alternative snacks.
“It is often stated as a known fact that raisins lower blood pressure. But we could not find much objective evidence in the medical literature to support such a claim,” said Harold Bays, MD, medical director and president of Louisville Metabolic and Atherosclerosis Research Center (L-MARC) and the study’s lead investigator. “However, our study suggests if you have a choice between eating raisins or other snacks like crackers and chocolate chip cookies, you may be better off snacking on raisins at least with respect to blood pressure.”
Data analyses found that compared to other snacks, raisins significantly reduced systolic blood pressure at weeks 4, 8, and 12, ranging from -4.8 to -7.2% or -6.0 to -10.2 mmHg (p values <0.05). Within group analysis demonstrated that raisins significantly reduced mean diastolic blood pressure at all study visits, with changes ranging from -2.4 to – 5.2 mmHg (p values < 0.05). Pre-packaged snacks (including crackers and cookies) did not significantly reduce systolic or diastolic blood pressure at any study visit.
The study did not identify how raisins lower blood pressure. However, raisins are high in potassium, and have fiber, polyphenols, phenolic acid, tannins and antioxidants.
2 chicken legs (about 20 oz)
200 g peeled chestnut
50 g CHinese black mushroom (soaked)
1 stalk green onion
1 tbsp cooking wine
1 cup water
4 tbsp dark soy sauce
1/2 tbsp cornstarch
2 tbsp oil
1/2 tbsp sugar
1 tbsp water
Source: Hong Kong magazine