High Blood Pressure and Foods to Eat

 

High blood pressure is a common problem in today’s societies, especially where people are living a fast life, eating fast food and are always on the go. High blood pressure can be prevented with regular exercising and healthy eating, but if you already have a little bit higher level, it’s important to pay attention to your everyday habits and keep your health from declining.

1. Yoghurt

A box of yoghurt contains the suggested daily amount of calcium and also a lot of magnesium. It’s a good idea to start your day with a yoghurt, maybe eat some fruits with it.

 

2. Spinach

 

Green leafy vegetables, for example spinach has a high amount of kalium, which is essential for keeping the balance of blood pressure.

 

3. Salmon

 

Salmon is rich in omega-3-fatty acids, which helps to normalize blood pressure and also has a role in controlling the normal heart rate.

 

4. Honey

 

Paying attention to your blood pressure is hard if you also have problems with your blood sugar. Try eating honey instead of sugar, but be careful, it’s better, but still sugary and leads to obesity if you eat too much.

 

5. White Beans

 

A plate of white beans contains enough magnesium, calcium and kalium for a day for an adult person. You can eat them in a soup, as a side dish or in salads also.

 

6. Blueberries

 

Almost every kind of berries are good for your blood pressure because of the flavonoids they contain. Flavonoids can reduce high blood pressure, so don’t be afraid to eat them as snacks also.

 

7. Raspberries

 

Almost the same as blueberries but it’s also good for blood vessels because of the antioxidants it contains. Researchers have proved that eating red berries regularly can reduce high blood pressure.

 

8. Potatoes

 

It might be surprising but potato is also good to reduce high blood pressure. We have discussed how important is the magnesium and kalium to keep a balanced blood pressure, and this vegetable happens to contain both.

 

9. Kale

 

Kale, just like spinach is a green leafy vegetable, therefore contains a lot of kalium, which is essential for our body to keep itself balanced.

 

10. Kiwi Fruit

 

Speaking about kalium, magnesium and calcium may became boring now but they are still the best things to eat if you want to keep your blood pressure in balance.

 

11. Bananas

 

Banana contains the biggest amount of kalium, therefore it’s really good to reduce high blood pressure. Perfect for a quick breakfast if you don’t have time to prepare complicated meals.

 

12. Dark Chocolate

 

You are sweet-toothed? No problem. Have you ever thought that dark chocolate is healthy? Of course, don’t eat too much because it will cause constipation, but it can reduce high blood pressure and it’s great against cardiovascular diseases.

 

13. Beetroot

Beetroot is quite divisive amongst everyone. You love it or you hate it. It contains nitrate which becomes nitrite and then nitrogen-oxid and it widens the blood vessels, therefore reduces blood pressure. Try eating it with some roasted meat, or as a side dish.

14. Garlic

Garlic is good for a lot of things, since it has antibacterial effect but it also contains allicin which can prevent high blood pressure. It doesn’t matter how you eat it; raw or prepared. Either way it’s healthy.

 

15. Avocado

Avocado is the ultimate superfood nowadays, and not only because it’s popular. It contains a lot of good kind of fatty acids and a lot of vitamins also, and the best thing: magnesium, kalium and antioxidants. Perfect for your blood pressure.

 

Very Important: Please note, in spite of the fact that the 15 foods mentioned above definitely assist you to control your high blood pressure, you still have to use any prescribed high blood pressure medications as prescribed by your medical practitioner.

Source: Beauty and Body Care

Super Foods for Women

Everyone, including women, need to eat nutrient-rich foods to maintain their health. One area in your budget you should probably try to increase is your food budget. We all spend money on our health. It is a toxic, crowded world and there is no escape from that expense. You can choose if you spend less money on food and more on medicine, or more on better food and supplements and less on medicine. With the latter, you'll have a better quality of life, but it does take more time and effort.

The nutrients we need our food to be rich in include:

• Protein for muscle and strength

• Iron for our blood

• Folic acid for the formation of both red and white blood cells

• Chromium for healthy blood sugar

• Calcium for bones and teeth

• Magnesium for many things including healthy organs

• Vitamin D for heart and bone health

• Vitamin C for immunity and antioxidants

• B vitamins for adrenal health and to fight stress

• Enzymes for digestion and nutrient absorption

• Fiber to get the most out of your food and help fight disease

• Essential fatty acids to nourish your brain and vascular system

• Lots of good, clean water

The best way to get all of these nutrients every day is to incorporate super foods foods into your diet that will do double duty. Super foods usually provide more than just a few vitamins and minerals. They nourish your body with essential vitamins and minerals, while also helping to fight disease, providing you with balanced health.

The top 10 super foods for women:

1. Dark green leafy vegetables. This is what humans were designed to eat as the main portion of our diet, and what Americans don't get enough of - things like kale and Swiss chard. The nutrients are too numerous to list, but include lots of vitamins, minerals, amino acids, antioxidants, powerful phytochemicals, and more that will ensure optimum functioning for your body. This is where you'll get your folic acid, hormone support, liver support, disease prevention, proper pH, and even some iron and protein. Cruciferous vegetables such as broccoli and Brussels sprouts are invaluable as well.

2. Lean meat, beans, and legumes. You must have a clean, healthy source of protein and iron. Grass-fed beef or lamb is good choices, as are many beans and lentils. Low in fat, high in fibre beans are very nutritious and a staple in vegetarian diets.

3. Whole grains. Important for fiber and energy, carbohydrates are downright dangerous to your health when they are over-processed and from GMO sources. Whole wheat does not mean whole grain. Consider some of the less used (and processed) ancient grains such as quinoa, spelt, and amaranth.

fruit,

4. Fresh organic fruit. Full of flavonoids, antioxidants, enzymes, fiber (eat the peel!), and vitamins, fruit is the 'sweets' you were designed to eat (not sugar). On the super food list: blueberries, goji berries, cranberries, cherries, kiwis, etc.

5. Nuts and seeds. EFAs, ALAs, fiber, good fats, and these super foods are disease fighters. Chia seeds and flax seeds (and meal) have lignans that fight breast cancer by inhibiting the growth and development of tumors. Almonds, walnuts, pistachios, and other nuts provide healthy fats necessary for everything from a healthy heart to healthy joints.

6. Avocado. Full of healthy fats, antioxidants, and phytonutrients, avocados will lower triglycerides, nourish your brain, and prevent wrinkles. One of the best anti-aging foods you can consume, avocados is versatile - add to a smoothie, spread on a sandwich, or top a wrap with slices.

7. Fish. The essential fatty acids (EFAs) found in fish such as wild-caught salmon and sardines are essential to your health. They are also a good source of low-fat protein. If you are concerned about the health of our oceans, you can get your EFAs from things like flax and walnuts.

8. Chocolate. That's right. If you stick to this list, you'll need a reward. Why not some antioxidant-rich dark chocolate? A good-for-you treat, a little goes a long way and will help satisfy your sweet tooth.

9. Spice it up. Cooking at home allows you control over the ingredients you consume, and the opportunity to make your food extra nutritious by adding some time-honored flavorings known for their health benefits. Cook with garlic, onion, mushrooms, cinnamon, turmeric, rosemary, and others. All have wonderful flavors and immune-boosting properties.

10. Spirulina and chlorella. Not necessarily easy to eat, these amazing super foods are worth their weight in gold to your health. Add to smoothies or take as a supplement to fight and prevent disease and maintain optimum health. For more information, check out the links below.

Ask yourself before you eat if the food you are looking at is nutrient-rich or nutrient-poor, and eat accordingly. Try to eat at least eight different colored foods each day. Raw foods are the only way to get enzymes, which are the key to good digestion and fewer allergies. You must grow your own food or buy organic food to get enzymes, or take supplements, as all other foods are irradiated which kills them. You also need probiotics for good gut health. Eat fermented foods such as sauerkraut or yogurt, especially after taking pharmaceutical antibiotics. Make and take your food rather than eating out; that's the best way to know what you're getting and to avoid the time crunch that ends up with you at the drive-thru window. Don't forget to address underlying emotional issues because they will affect your health in the long-run. Lastly, do invest some time in top quality whole-food based vitamins and supplements for those days when you don't get enough super foods.

Source: www.naturalnews.com