Remember: Healthy Eating can Be delicious and on your budget!
Manage Weight
According to the National Institutes of Health, excess body
weight is correlated closely with high blood pressure, and a weight reduction
program can be very beneficial for lowering blood pressure and improving the
efficacy of anti hypertensive medications. Research has shown that weight
reduction, even as little as 10 Weight
Controlling your weight is a very important step that you
can take to reduce your high blood pressure. Losing just a few extra pounds can
help lower your blood pressure. Keeping your weight under control can also help
you feel better, be more able to exercise, and reduce your chance of having a
heart attack.
For some people - those with less severe high blood pressure
- losing weight may be all that's needed to control their hypertension. For
others, losing weight may reduce the medication they need to take for their
high blood pressure. Two things count
about weight: how much and where. pounds, reduces the blood pressure of
overweight persons with hypertension.
How much
Research has shown that weight reduction, even as little as
10 pounds reduces blood pressure in a large percentage of overweight persons
with hypertension, makes blood pressure medications more effective and reduces
cardiovascular risk factors.
Where
Extra pounds are bad enough, but it also matters where those
pounds are stored. If they are around your belly, you are "apple
shaped." If they are around your hips and thighs, you are "pear
shaped." Where you store weight is for the most part inherited from your
parents, just like the color of your eyes or hair, although men tend to be
"apple shaped," and women "pear shaped." If you are apple
shaped, you are at a greater risk for heart disease. But whether you are an
"apple" or a "pear," you should take steps to lose extra
pounds.
How to lose weight
Eat fewer calories than you burn. Don't try to see how fast
you can lose weight. It's best to do it slowly. "Fad" diets do not
work over the long haul because they cannot be followed for life. When people
go back to their old way of eating, they usually regain the weight, leading the
cycles of weight loss and gain.
Try to lose about ½ to 1 pound a week. This isn't as hard as
it sounds. One pound equals 3,500 calories—or seven times 500. So if you cut
500 calories a day by eating less and being more active, you should lose about
1 pound in a week.
Here's an example. In one day:
Replace a chocolate
candy bar at lunch with a small apple.
Have a piece of baked
chicken instead of fried chicken at dinner. Then take a 15-minute brisk walk
after lunch and dinner instead of lingering at the table
You can cut your calories by 500 that day. Making these
kinds of changes every day will help you to lose about a pound a week.
For More information visit: http://www.lifeclinic.com/focus/blood/loweringit.asp
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