Articles

Lower Your Blood Pressure

by Marie V. Hall LITERATURE EVANGELIST
High Blood Pressure Is A Common #Health Problem In Most Developed Nations Today.  
In Fact, The World Health Organization Says That Worldwide, More People Die From High Blood Pressure Than From Any Other Single Cause. 
In America, Some Seventy-three Million People, Or About One-third Of The Adult Population, Has High Blood Pressure (140/90 mm Hg Or Higher), And The Number Is Growing.
Blood Pressure Readings Between 120/80 And 139/89 mm Hg Are In The Range Called #Prehypertension. BLOOD PRESSURE MONITOR
Almost One-third Of The Adult U.S. Population Is In This Range. #Prehypertension Is A Warning That One's Blood Pressure Needs Attention Because Having Prehypertension Increases Your #Risk Of A Heart Attack Or #Stroke To Twice That Of Someone Whose Blood Pressure Is In The Healthy Range
Lowering Your Blood Pressure - Even From These Modestly Elevated Levels - Has Significant Health Advantages.
The National Institutes Of Health Promote A Diet Aimed At Lowering Blood Pressure. This Diet, Called The Dietary Approaches To Stop #Hypertension (DASH) Eating Plan, Emphasizes
#Fruits
,
FRUIT BASKET
#Vegetables
VEGETABLES

And Other #Plant_based Foods.
PLANT_BASED FOODS

Research Has Shown That Changing What One Eats Can Be Very Effective In Lowering
Blood Pressure.  
The DASH Diet Recommends Eating At Least Eight (8) To Ten (10) Servings Of Fruits And Vegetables Daily. 
These Foods Are Naturally Low In #Sodium And High In #Potassium, Both Of Which Help Lower Blood Pressure.
Eating A DASH Diet
The DASH Eating Plan Promotes Primarily Plant-based Diet And Reduced Consumption Of Meat
ASSORTED MEATS       MEAT
And Other Animal Foods That Have A Lot Of Saturated Fat;
SATURATED FATS
Thus, This Diet Is Low In #Saturated Fat And #Cholesterol
And Because Plant Foods Play A Major Role In This Plan, It's Also Low In #Calories
The Plan Emphasizes #Fruits, #Vegetables,  
#Fat_free Or #Low_fat #Dairy Products,
DAIRY PRODUCTS
DAIRY PRODUCTS
#Legumes
LEGUMES
And #Nuts.
NUTS
It Allows Moderate Amounts Of #Skinless_Poultry
SKINLESS POULTRY
And #Fish
FISH
For Those Who Want To Eat Some #Meat, But It Restricts The Consumption Of
#Red_Meat
,

NO RED MEAT
#Refined Foods,
REFINED FOODS
#Sweets,
SWEETS
#Added_Sugars And #Sugar_sweetened #Beverages.
SUGAR SWEETENED BEVERAGES
SUGAR SWEETENED BEVERAGES
People Who Follow This #Near_Vegetarian #Diet Experience A Remarkable Improvement In Their
#Blood_Pressure And #Weight
And The More Plant Foods They Eat, The Better Their Blood Pressure Becomes, And Their Cholesterol Levels Come Down Too. When The Researchers Conducting The Adventist Health Study Compared Those Who Ate Meat Regularly With Those Who Seldom Ate It And Those Who Never Ate It, They Saw Results Similar To Those Produced By The DASH. The #Vegans Had The Lowest Blood Pressures.
You Can Largely Avoid High Blood Pressure And All Its Complications - Damage To The Heart, #Eyes, #Kidneys And #Brain - By Eating A #Vegetarian Diet, Including
#Unprocessed Foods
UNPROCESSED FOODS
And Keeping #Sodium (#Salt) Low, Less Than 1,500 mg Per Day.

EAT LESS SALT
Other Lifestyle Factors Proven Effective In Lowering Blood Pressure Including The Following:
1. Getting Regular Physical Activity - Thirty To Sixty Minutes Of Moderate Activity Daily.
PHYSICAL EXERCISE
2. Losing Excess Weight - Even Ten To Fifteen Pounds (10-15lbs.) Can Help Significantly.
LOSE WEIGHT
3. Avoid #Alcohol, Which Increases Blood Pressure
NO ALCOHOL
4. Getting Adequate Sleep - At Least Seven Or Eight (7/8) Hours Nightly.
SLEEP
5. Living A Balanced Life, Which Means Including Time For Relaxation To Counter The Stress Of Living.
RELAXATION
6.Getting Adequate Sunshine  Daily Or Taking Vitamin D Supplements.
GET SUNSHINE



About Marie V. Hall Professional     LITERATURE EVANGELIST

960 connections, 19 recommendations, 3,538 honor points.
Joined APSense since, November 28th, 2011, From Montego Bay, St. James, Jamaica.

Created on Dec 31st 1969 19:00. Viewed 0 times.

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