Managing High Blood Pressure And Control Cholesterol On A Budget
Category : How To Manage Diabetes On A Budget
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.
The same exercises used for treatment of diabetes can be used for hypertension.
Losing as little as 5 to 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 tamarind drink, spinach, beans, sunflower seeds, bananas, spinach, 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.
Other ways to reduce saturated fat: replace butter with olive and canola oils, which contain good amounts of heart healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher fat meats; select nonfat or low-fat milk and yogurt in place of whole-milk versions; eat full-fat cheeses sparingly.
Avoid trans fats, which also 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.)
For those requiring medication, splitting higher dose pills to get a smaller prescribed dose is another means for cost savings, but this should not be done with pills marked as “extended release” or “slow release.”
Cholesterol is a fat produced by the liver and is also 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.
A diet high in fatty food, smoking, excess alcohol intake and obesity are associated with an increase in bad cholesterol, LDL (low density lipoprotein).
Herbs and foods which can reduce cholesterol are: dandelion root, pumpkin seed, oats, sunflower seeds, whole grain breads, broccoli, cabbage, carrots, oranges and salmon.
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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.
1.Eat at least five servings of fruits and vegetables daily.
2.Eat at least six servings of grain products daily.
3. Have at least two servings of fish per week.
4.Limit yourself to less than 300 mg of cholesterol and less than 2,400 mg of sodium daily.
5.Include low-fat and fat-free dairy products, legumes, and poultry in your plan.
6.If you drink alcohol, limit yourself to one drink per day if you are a woman and two drinks per day if you are a man.
7.Don’t assume that just because your body weight, exercise habits and diet are healthy that your blood cholesterol and blood pressure levels are too. Your genes may predispose you to cardiovascular disease. Talk with your health care provider about heart-related screens that might be important for you.
For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.
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