Lowering Your Blood Pressure
One of the major health problems in today’s society is obesity and all the problems that come with it such as high cholesterol, diabetes, cancers and what I’ll be talking about today; high blood pressure. With proper nutrition, exercise, and a little bit of time, dropping your blood pressure shouldn’t be a problem and get you on track for a healthier lifestyle.
The major causes for high blood pressure is your age, stress levels, lack of exercise, diet and your sleeping patterns. Most of these can be improved upon, but you’ll have to put time and effort in. Here are some quick points to look for and some to stay away from.
What to look for
- Fiber- You can get a great source of fiber from any of the following foods; beans, bran, apples, whole wheat breads, buns and bagels, broccoli, berry’s (blue, rasp, straw and black) also dried fruits.
- Potassium- You can get potassium from delicious fruits like honeydew, cantaloupe, apricots, kiwi and bananas. Meats, poultry and fish are all good sources along with spinach, tomato’s, potato’s and squash.
- Vitamins- Getting all of your vitamins is vitally important which consist of (a, b1, b12, c, d, e, and k). Finding all these in foods can be difficult so i suggest you get a good daily vitamin to help you out a little.
- Iron- Red meats will be your highest iron food but fish and other white meats will give you iron as well. Dark leafy greens are also a high source of iron.
- Calcium- Having low calcium levels can be a big issue causing weak bones and osteoporosis so be sure to get lots of cow or soy milk, yogurt, tofu, cheeses and almonds.
- Fish Oils- Seafood is hit and miss with most people so you can get fish oils in pill form if your not a fish eater. If you do like seafood look for small fresh not farmed cold water fish like salmon, sardines, herring and mackerel.
What to stay away from
- Salts- There are a lot of food with high salt content that you might not think of like canned soups, frozen dinners, canned vegetable, pre-made pasta sauces and cold cut meats. With that said, you still have to say away from the obvious high sodium foods like chips and other quick snacks like fast foods, pizzas, packaged nuts and some breakfast cereals.
- Soda- The amount of sugars in soda is insane so just stop drinking it.
- Trans Fats- Trans fats are now in just about everything so I’m not going to list them off but just be careful what your eating and read the ingredients before you chow down.
- Saturated Fats- All fast greasy foods will be high in saturated fats so if its one of the several foods that make you feel awful 30 minutes after eating it then maybe you shouldn’t (even though it tastes so good). Eating out every now and then may be a reason your getting fat.
- Tobacco- Many people think the nicotine in a cigarette will calm there nerves and help with stress but the overall toll it takes on your body doesn’t even need to be said. All you smokers know what it does to you.
- Alcohol- A single glass of wine a day can help to thin your blood, but that’s the extent of it. Going out for a night of drinking takes major tolls on your body and the end result is never good whether its physical or something you’ve done that you don’t even remember.
The dieting is going to be the hardest part of lowering your blood pressure, so if you have a bad diet and want to see a quick turn around you will want to look into using supplements. It is so easy to fall into a life style of fast food and not staying active, but there are many simple activities to do to stay fit whether its walking to work, going for a run, swimming, taking a bike ride or something a little more extreme like rock climbing, skiing. So get committed to your work out and diet, and get in the best shape of your life no matter what your age! and stay there.