High blood pressure or hypertension hardens the arteries and causes the heart to work harder. Exercise, minimizing salt in your diet, losing weight and minimizing stress are important ways to prevent as well as treat high blood pressure.
Losing as little as 5 or 10 percent of your body weight can result in better blood pressure, lower risk for diabetes and improved cholesterol levels, according to various research studies.
Foods such as spinach, beans, sunflower seeds, bananas, squash, cantaloupe, garlic, celery, lemon, honey, ginger, cumin seeds and cayenne pepper may help to reduce blood pressure because they are rich in magnesium and potassium.
Avoid salty food, put away your salt shaker, eat fewer preserved foods, frozen dinners and canned foods, as these are typically high in salt. Also, avoid overindulging in alcohol , it can increase blood pressure.
Replace butter with olive and canola oils, which contain good amounts of heart healthy monounsaturated fats,choose fish and beans instead of fatty meats, select nonfat or low-fat milk and yogurt in place of whole-milk versions, eat full-fat cheeses sparingly.
Avoid trans fats which increase LDL cholesterol, by skipping foods that contain “hydrogenated oil” or “partially hydrogenated oil” in their ingredient lists. (Big culprits include packaged snacks, crackers, bakery goods and some margarines.)
A diet high in fatty food, smoking, excess alcohol intake and obesity are associated with an increase in bad cholesterol, LDL (low density lipoprotein).
Cholesterol is a fat taken in by diet. Cholesterol is necessary for regulating body function. But too much cholesterol can cause health problems.
It can narrow the space inside arteries for blood flow to the heart, the brain and the legs. If cholesterol is not controlled, it can lead to heart disease, strokes and leg amputation.
Herbs and foods which can reduce cholesterol are: dandelion root, pumpkin seed, oats, sunflower seeds, whole grain breads, broccoli, cabbage, carrots, oranges and salmon.
Soluble fiber in oats, beans and citrus fruits like oranges, helps reduce “bad” LDL cholesterol levels.
Opting for whole grains, such as brown rice and whole wheat pasta, boosts your intake of total fiber (by way of insoluble fiber, which is also good for digestion) and can decrease levels of triglycerides, another “unhealthy” fat in the blood.
Omega 3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms.
Exercise also can reduce cholesterol.
You don’t need to be a professional athlete to benefit from exercise. Moderate exercise (e.g., brisk walking) will help to keep your heart healthy.
Top Tips
1.Eat at least five servings of fruits and vegetables daily.
2.Limit yourself to less than 300 mg of cholesterol and less than 2,400 mg of sodium daily.
3.If you drink alcohol, limit yourself .
4.Talk with your health care provider about heart-related screens that might be important for you.
If you have any information,questions, or feedback you would like to include in this post.
Please email momo19@diabetessupportsite.com or leave your comments below.