Dr. David Katz shows you how to get a triple dose of heart-healthy foods in one bowl.
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Dr. David Katz: Hello I'm Dr. David Katz, about a triple dose of blood pressure reduction in a breakfast bowl, I'll show you how. But before we get started realize this, hypertension or high blood pressure has been called the silent killer. And indeed it is it's associated with the risk of stroke and many as a 15,000 deaths each year in the United States. But food can be a powerful part of the formula to keep blood pressure down and help protect you from these threats. But when you start with the bowl of whole grains in your breakfast bowl you can try it up and actually lower your blood pressure in three different ways. First the whole grains, secondly as you probably know bananas are rich resource of potassium and that potassium is associated with blood pressure reduction as well. And a very important trial called DASH, the Dietary Approaches to Stop Hypertension trial showed that fruits, vegetables, whole grains and non-fat dairy was a formula so powerful at lowering blood pressure, it worked almost as well as blood pressure medication and impartial to berries in my breakfast cereals I'm going to add some blueberries and raspberries and these of course are also rich in fiber as well antioxidants in fact these antioxidants carotenoids and flavonoids that give berries their bright colors. We have at least a triple dose of blood pressure reduction in this bowl. Now, there's one hazard here and that is the berries tend to get stuck between your teeth so that be sure to take a toothbrush along but other than its all good.