Chicken Liver in High Blood Pressure: Is it SAFE or Not?

Short Answer: Chicken liver is good for high blood pressure because it has iron, vitamin B12, folate, and vitamin A.

High blood pressure is a condition that affects your arteries, which are the vessels that carry blood from the heart to the rest of the body.

In high blood pressure, your body has a higher than normal force of blood pushing against the artery walls.

This can lead to various health problems, such as heart attack, stroke, aneurysm, kidney damage, and vision loss.

One of the key factors in managing high blood pressure is diet.

What you consume can affect your blood pressure levels, which can impact your symptoms and overall health.

To effectively manage high blood pressure, you should consume potassium, calcium, magnesium, and omega-3 rich foods like citrus fruits, leafy greens, fatty fish, and nuts.

You should also avoid sodium, sugar, saturated fat, and alcohol rich foods like processed meats, frozen meals, baked goods, and soft drinks.

Now, chicken liver is an organ meat that comes from chickens. People usually eat it cooked or make it into pâté.

Chicken liver is good for high blood pressure because it contains iron, vitamin B12, folate, and vitamin A.

These nutrients can help prevent anemia, support red blood cell production, lower homocysteine levels, and protect the eyes.

One 3-ounce (85-gram) serving of cooked chicken liver can give you 72% of your daily iron needs, 352% of your daily vitamin B12 needs, 140% of your daily folate needs, and 288% of your daily vitamin A needs.

Iron can help prevent anemia, which is a condition where you have low levels of hemoglobin or red blood cells.

Anemia can cause fatigue, weakness, and shortness of breath.

Low iron levels can also increase the risk of high blood pressure by making the heart work harder to deliver oxygen to the tissues.

Vitamin B12 and folate are essential for the production of red blood cells and DNA.

They also help lower homocysteine levels in the blood.

Homocysteine is an amino acid that can damage the lining of the arteries and increase the risk of high blood pressure and cardiovascular disease.

Vitamin A is important for maintaining healthy vision and preventing night blindness.

It also helps regulate the immune system and inflammation.

Vitamin A deficiency can increase the risk of infections and eye problems.

Furthermore, chicken liver is a source of protein and has a low glycemic index.

Protein is essential for building and repairing tissues and muscles.

It also helps regulate appetite and blood sugar levels.

Low glycemic index foods are foods that do not cause a rapid spike in blood sugar levels after eating.

High blood sugar levels can damage the arteries and increase the risk of high blood pressure and diabetes.

You can eat chicken liver once or twice a week safely.

More than that can cause vitamin A toxicity or iron overload.

These conditions can cause symptoms such as nausea, vomiting, headache, dizziness, joint pain, liver damage, and organ failure.

Also, you shouldn’t eat chicken liver if you have gout or kidney stones to prevent uric acid buildup.

Uric acid is a waste product that forms when the body breaks down purines.

Purines are substances found in organ meats like chicken liver. High uric acid levels can cause crystals to form in the joints or kidneys.

You can buy fresh chicken liver in your local market or order it online.

Always choose organic or free-range chicken liver to avoid hormones or antibiotics.

Because these substances can affect your hormone balance and gut health.

You can store them in the refrigerator for up to two days or in the freezer for up to four months.

Finally, remember that maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high blood pressure effectively.

I always recommend my high blood pressure patients to follow a heart-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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