dr barbara edwards | Dr. Barbara R. Edwards

May 16, 2022May 11, 2022

High Blood Pressure Diet: Foods to Avoid

Blood pressure levels are one of the many things that must be considered when maintaining a healthy diet. High levels of blood pressure must be treated or monitored, and after a prolonged period with no solution in sight, untreated levels can lead to heart disease, heart failure, or stroke. You may not realize it, but certain factors of your diet can be directly leading you down the path of hypertension. Here are some of the best foods to avoid if you are looking to keep your blood pressure levels in check.

French fries

Probably not the biggest surprise to you, but french fries are not exactly the most ideal snack to have alongside your burger or other greasy meal. 9 out of 10 orders of french fries are generously coated in salt. Excessive salt intake can lead to fluid retention in your body, leading you down the road to high blood pressure.

Mashed potatoes

No, mashed potatoes are not much healthier than their deep-fried cousin, the french fry. Studies have shown that high intake of potatoes in general can lead to hypertension. This data was even more apparent among those who ate 3-4 or more servings of mashed potatoes a week.

Sausage

Sausages have been found to be very fatty and salty meats. A single sausage sandwich can contain over half of the recommended daily intake of sodium.

Mineral water

Yes this is true, mineral water isn’t as healthy as it is advertised to be. Individuals who are prone to hypertension should avoid bottled mineral water. Mineral water can contain high levels of sodium, some around 200 mg per liter. The same can be said for salt content, which is a common catalyst for hypertension and other related illnesses. If possible, stick to regular tap or bottled water.

Wine

Now, let me explain this one. Yes, wine has been linked to beneficial antioxidants and lowering the risk of heart disease. If you experience hypertension though, you should probably limit your consumption to around one to two glasses per day. Excessive drinking is a leading cause of high blood pressure and associated blood, heart, and kidney diseases.

Experiencing hypertension is nothing to be ashamed of. You can still enjoy a normal life with high blood pressure, you just have to be a bit more aware of your diet!

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

March 18, 2022March 16, 2022

The Hidden Health Benefits of Chocolate

People who claim not to enjoy chocolate are few and far between. Chocolate is a go-to sweet treat for many, and sometimes it can be hard to get enough of it. Did you know that chocolate has some genuine health benefits? Consuming chocolate in moderation can lead to better heart health and lowered blood pressure. Does this mean you should go out and eat as much chocolate as you want? Well, not really.

Like most processed foods, chocolate is most beneficial when in its purest form. The more it is ground and blended, the fewer healthy properties it maintains. Most processed chocolates, especially milk chocolate, do contain a higher concentration of calories and sugar in excess. There are still ways to eat chocolate in order to gain its health benefits, and we have highlighted a few key benefits.

Promoting Attentiveness

Theobromine, a bitter compound found in cacao seeds, can help to block adenosine receptors in the brain, causing you to be more alert and attentive. Adenosine receptors naturally slow down neural activity and have you starting to doze off. Chocolate also contains trace amounts of caffeine, which is well-known for its ability to enhance alertness.

Antioxidants

Dark chocolate is usually regarded as the healthier choice amongst the several types of chocolate. The reason being, the cacao is in a pure state, without added butter or milk. Dark chocolate is a great source of antioxidants, which help promote cell health. The antioxidants found in chocolate are called flavonoids, which are found naturally in plants and help repair any damage from environmental toxins. Did you know that more than 10% of cocoa powder’s weight is made up from flavonoids?

Heart Health

A big one! Flavonols, the main flavonoid in cocoa beans, are a healthy chemical for your heart. Some of the benefits they provide you with include increased blood flow, decreased chance of clotting, increased circulation, and blood pressure management. Again, opt for dark chocolate over lighter varieties to reap the full benefits.

Lowering Your Chance of Cancer

The flavonols found in chocolate are not only antioxidants, but they also contain anti-inflammatory properties. Both of these properties are important in keeping free radicals in check. Free radicals can damage cell health, and if out of control, can allow cancer cells to thrive. Consuming dark chocolate can help reduce this and keep the cells healthy.

Are you surprised at how many health benefits come with eating chocolate? If the right kinds are eaten in moderation, then you could see long-term health benefits. Now go and enjoy a nice chocolate bite!

March 16, 2022March 16, 2022

Three Tips to Boost Heart Health

Did you know that almost 1 in 2 adults experiences high blood pressure? Cardiovascular disease remains the leading cause of death amongst both men and women, so your heart should be a preeminent health concern. If you are neglecting the health of your heart, you’re opening up the door for grave health issues down the road. Here are a handful of tips for you to keep in the back of your head to avoid bad news at the cardiologist’s office. Read below to help get control over your heart health!

1. Reconsider your diet

While it’s a fairly obvious step, changing your diet can be easier said than done. Start first thing in the morning with a healthy, balanced breakfast. Enjoy a serving of fruit alongside an egg and a serving of whole grains, such as whole-wheat bread or oatmeal. For lunch, whip yourself up a salad or a small turkey sandwich with some sautéed vegetables. For dinner, barring any dietary restrictions, consider eating seafood instead of red meat once or twice a week. Later, snack on a handful of nuts, with a bit of dark chocolate for some sweetness. Keep the sugars and excesive carbohydrates down. Being mindful of what you put into your body will benefit you greatly and can result in significant weight loss as well.

2. Learn your history

Another important step is to research your family history. Does a parent or grandparent have a history of high blood pressure? Heart disease? Any other sort of heart-related ailment? All of this is important to know, and even more important to talk about with your doctor. Your primary care physician can go through the proper steps with you to walk you down the right path toward better heart health.

3. Exercise! Exercise! Exercise!

This one is a no-brainer! Exercise at regular intervals is extremely important for hearth health. Even something as simple as a short, 20-minute walk can be enough to get the blood flowing. At least 150 minutes of moderate intensity exercise a week is recommended, on top of muscle exercises for 2-3 days a week.

Keep heart health in mind and be a better friend to yourself! Keeping your heart health in check can help prevent conditions such as type 2 diabetes, certain forms of cancer and cardiac arrest, just to name a few. Your heart is what keeps you going, be sure to keep it going!

January 29, 2022January 28, 2022

Recovery Tips After a Workout

Completing a workout feels so rewarding as endorphins are released to make you feel good about the work you’ve put into yourself. Working out regularly has been proven to provide both physical and mental benefits that can improve how people look and feel. However, hours or days after a lengthy workout one can have a different feeling—soreness. There are certain steps people can take after a workout that can improve recovery and prepare them for the next workout they do. Here are some tips for post-workout recovery:

Rehydrate

One of the most important aspects of working out is hydration. This applies even after the workout as muscles need to heal and replenish after intense exercise. Drinking water or even healthy drinks such as black or green tea, coconut water, and low-sugar sports drinks can help improve muscle flexibility and strength along with preventing any soreness. Try to avoid drinks that contain sugar, caffeine, or alcohol as these can cause dehydration.

Stretch

Stretching is very important when it comes to pre-workout and post-workout. Muscles after strenuous activity tend to build up lactic acid which can increase soreness and pain. Not stretching after a workout can increase these and may make the next workout more painful. Doing light workouts on days off or stretching after a workout can prevent acid buildup, boost circulation, and even remove certain toxins. Some light workouts can include walking, yoga, or swimming.

Eat Healthy

What someone eats after a workout matters. Eating healthy, whether it be a snack or a meal, is important, especially for the first 45 minutes after a workout. Foods that are best for this contain both protein and carbohydrates. These two components help with muscle recovery and recharging energy levels respectively.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

January 28, 2022

Five Tips to Keeping NYE Resolutions

It’s finally 2022 and of course, New Year’s Resolutions are due. Resolutions can be daunting at first as they could be similar to past resolutions, or they could be new altogether. Whatever resolution it may be, whether it’s losing weight, learning a new language, or developing a new skill, it can be accomplished if you know how to stick with it. Here are some tips to stay on track for New Year’s Resolutions this year:

Limit Amount

Having too many resolutions at once can be demoralizing or daunting for many. Picking a select few or even one to focus on can make it easier to actually accomplish said goal instead of spreading yourself thin among many.

Plan Ahead

Developing a resolution along with a plan can do wonders for accomplishing said goal. Goals can be completed easier and quicker when a well-thought-out plan is put into place instead of going into it blind.

Start Small

Trying to accomplish a goal too quickly or all at once can lead to burnout and a stronger likelihood of abandoning the goal altogether. Completing said resolution in small steps can lead to a healthy habit of working on said goal every day and can make accomplishing a resolution easier.

Avoid Past Mistakes

Avoiding the mistakes of last year’s resolutions if this years are the same or similar can be difficult, but it’s important to identify those problems and patterns that may arise again. Remembering what went wrong or what strategies worked best can help with planning and preparing to accomplish 2022’s resolutions.

Adapt and Learn

Learning from mistakes or adapting to new challenges not only improves the odds of completing a resolution, but also builds character. Whether someone completes a resolution or not, the main benefit is that someone learns more about himself or herself and can better take on challenges in life.