EmailPrintHigh blood pressure can be managed in a variety of ways that include medication and lifestyle changes. 1) Get More Exercise: People who regularly participate in aerobic exercise for at least 30 minutes a day can drop their systolic blood pressure by three to five points. 2) Increase Your Potassium: Increasing the amount of potassium intake helps with high blood pressure.
3) Limit Salt Consumption: People who are diagnosed with high blood pressure need to avoid consuming excess salt. 4) Quit Smoking: Smoking does not directly affect hypertension, but it does cause a temporary spike in people’s blood pressure. 5) Shed the Extra Weight: Losing weight not only improves self-confidence in people, but it also helps them lower their blood pressure. 6) Drink Less Alcohol: If somebody is drinking more than two drinks a day, they significantly impact their blood pressure and body in a negative way.
7) Learn Stress Management Techniques: There are many ways an individual can manage stress but some ways are more effective than others. 8) Cut Out Caffeinated Beverages: Caffeine is similar to smoking in that it can cause short-term spikes in blood pressure. Lowering blood pressure can be difficult but consulting a doctor and finding the cause is the first step to managing high blood pressure.
Grapefruit and celery are among the best natural foods for reducing arterial deposits build-up, while strengthening and maintaining the elasticity of arteries.
If you’re on any medication, DO NOT consume grapefruit or its juice as it may interfere with the metabolism of the drugs.
Since salt can play a key role in the raised level of blood pressure, low in dietary salt is one of major recommendations in DASH diet. Drink alcohol in appropriate amounts (moderately) – not more than 1 drink for women, and not more than 2 drinks for men! See this previous section for a completely guide of appropriate diet to lower high cholesterol and blood pressure!
Below is a helpful table of some helpful ideas and tips to reduce salt without sacrificing your flavor. When talking about potassium in the diet, you may still don’t have any idea where you can get it. It’s really quite simple – choose and eat more vegetables and fibrous fruits as your main carbohydrate sources and ditch the starchy foods. So a slice of white bread, cup of rice, a pear , an apple a piece of broccoli or that iceberg lettuce all end up being processed by your body to end up as its’ preferred fuel source – glucose.
If this is the case then why is the type of carb we eat so important and how can it affect our body fat?? It’s really quite simple – different types of carbs are metabolised at different rates by your body. Processing food goes further than just macronutrient type though – different sub-types of macronutrients are processed at different rates.
High Glycemic Index Carbs (ie those carbs that are closest to glucose already) are processed more quickly than Low GI carbs (the ones furthest away from glucose). Processed carbs tend to be high GI and are processed rapidly whilst low GI carbs are digested more slowly.
Therefore complex carbohydrates should be your main choice for energy because they offer more of a sustained energy supply.


Complex carbohydrates mainly come from those lightly or unprocessed foods which are high in fibre. There are three reasons to switch from a diet full of starchy carbohydrates like bread, pasta, and rice to a diet with more fibrous, leafy ones like vegetables.
Secondly is that by switching away from starchy, processed carbs we will see a drop in the number of calories ingested without (more likely an increase!) a drop in nutrients.
The third reason to eat this way is the fact that sudden ‘spurts’ of glucose into the blood stream causes insulin to be released. Insulin’s role in this case is to ensure that the glucose is shunted into storage as glycogen in the liver & the muscles. So what we want is to eat more of the foods that make us feel & stay full, that raise our metabolic rate, and at the same time giving us the nutrients that we need. I believe that for effective and permanent fat loss to occur it is important to choose foods that offer high fibre, high volume, high nutrient content, low calories and a sustained glucose release. If you put your mind to it this is surprisingly easy and the Bread etc becomes not only less important on a daily basis but more enjoyable when eaten less often. I’ll be back in a couiple of days – in the meantime why not leave a comment, Tweet us or visit our Face Book Fan Page??? This entry was posted in Fat Loss, Fuel & Food, Health, Lifestyle, Reconditioning your Metabolism and tagged Fat Loss, fruit, Low GI foods, metabolism, natuarl weight loss, natural fat loss, Thermmic Effect of food, vegetables, weight loss by jghethe. Body Shape ShiftersMuscle Growth, Preservation, Insulin & Leucine September 22, 2013 jghetheTwo favourite foods that are killing us!!! Doctors can prescribe medications for worst-case scenarios but they usually recommend lifestyle changes as the first steps for fighting high blood pressure.
Eating excess amounts of salt can raise blood pressure substantially but increasing potassium intake reduces the salt’s influence on the body. It is recommended that people with hypertension only consume about 600 milligrams of sodium a day.
Factors such as excessive alcohol consumption and minimal exercise also contribute to high blood pressure. It is recommended that women have only one drink a day and men should only have two drinks a day. Research in New Delhi has discovered that yoga and breathing exercises have a significant impact on reducing overall blood pressure.
One way to find out if somebody is sensitive to caffeine is to check their blood pressure before they have a caffeinated beverage, and then again about an hour after. Changing diets, exercise, and other lifestyle changes are just some of the ways blood pressure can be controlled.
Whole foods are typically high in fiber, and fiber (particularly soluble fiber) is great to help lower LDL. Some studies found that lack of vitamin D and potassium is linked with high risk of hypertension because potassium can help reduce the accumulation of sodium in the bloodstream, and vitamin D can affect certain enzyme released in the kidneys that affects the blood pressure. A couple of posts a go I referred to the Thermic Effect of Food and how different food types are processed at different rates by our bodies. Well the quicker a carb is processed the quicker glucose is created and ‘dumped’ into the blood stream.
First is the metabolism raising effect of eating more fibrous carbs – we’ve already mentioned the Thermic Effect of Food. Starchy carbohydrates like bread and pasta are more calorie dense than fibrous, leafy ones like vegetables.


Many processed starchy carbs are nutritional wastelands, quick to digest and do not promote feelings of fullness.
Eating this way, you do not feel empty and because you are feeling full you tend to avoid developing the cravings that make staying on a change of diet so hard. But if you want to drop some fat and get your metabolism firing better you need to moderate the amount of High GI, starchy processed carbs that you eat. Lifestyle changes can make a significant impact on the individual’s health while also decreasing their dependencies on medications if they are using them.
There are many foods that are high in potassium including baked potatoes with skin, bananas, orange juice, and a variety of yogurts. They should also try to eat whole foods as much as possible since most processed foods contain excess sodium. Quitting smoking and limiting alcohol consumption help people better regulate their blood pressure. Over time consistently high blood pressure can damage the heart and create lifelong problems.
Meditation helps to reduce stress and lowers blood pressure, helping improve overall health. If their blood pressure spikes significantly, they’re sensitive to caffeine and they should think twice about having it.
To learn about more ways to lower your blood pressure naturally, be sure to check out the Blood Pressure Solution. They have much more effect than foods high in cholesterol in increasing your LDL (bad cholesterol).
Quick spurts of blood sugar are more likely to create this insulin response than slower sustained glucose release.
The sensible middle path to take here is to eat true multigrain breads, swap the white rice for brown and durum pasta for a more fibrous variety. In addition, there are several natural methods that a patient can use to reduce their high blood pressure over time. Grocery shopping instead of eating out provides a great opportunity to check the nutrition labels on food. Having a healthy weight provides people with the ability to enjoy a healthier lifestyle while keeping their blood pressure under control.
However, the best recommendation for people struggling with stress related high blood pressure is to discover what stress-management techniques work for them. Many drinks such as coffee and tea have decaf options so people with caffeine sensitivities can enjoy these popular beverages without risking their health. The slower carbs are digested, the slower glucose is released into the blood stream which leads to a more sustained the energy release. Learning to manage stress can be done using healthy outlets like meditation, writing, therapy and group activities.



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