General HealthHow Healthy Eating Affects Your Blood Pressure
Available evidence suggests that to reduce both your high blood pressure and its consequent risk for stroke, coronary heart disease and so on, the most effective changes you can make are to reduce your intake of alcohol, fats and salt. You should also increase the amount of bread, vegetables and fruit you eat. If you are overweight, you will also need to make a reduction in your total energy (calorie) intake.
Drinking more than four units of alcohol a day for a man or 3 units a day for a woman is a common and easily avoided cause of high blood pressure, particularly in people aged under 40 (a unit of alcohol is one glass of wine or one single measure of spirits or half a pint of average strength beer or larger). Regular heavy drinking raises blood pressure, particularly in young men whose diastolic pressures are over 100 mmHg can reduce their blood pressure to normal without medication, once they reduce their drinking to not more than a pint or two of beer a day. High alcohol intake is a common cause of treatment failing to work and if your blood pressure refuses to fall despite apparently adequate treatment, you should think about what you are drinking. Acute heavy drinking (bingeing) can cause a rapid though brief rise in blood pressure and this may bring on a stroke in older people. There is consistent evidence that moderate drinking (example no more than the previously mentioned daily limits) reduces the risks of coronary heart disease, probably through its effects on blood cholesterol and blood clotting factors. Heavy drinking (15 pints of beer a week for a man) increases the risk.
A vegetarian diet would be good for your high blood pressure. Blood pressure in on average lover in vegetarians than meat-eaters. Switching to a vegetarian diet lower blood pressure in many people whose blood pressure is high enough to require treatment, although rarely enough to avoid any need for blood pressure lowering medications. There is good evidence that potassium (which comes mainly from vegetables and fruits) reduce blood pressure and this may be the main way in which a vegetarian diet works, although there has not yet been a strong medical evidence to back this up.
Vegetarian diets have high fiber content and high-fiber foods are digested and absorbed slowly (which means that you tent to feel full for longer - very helpful if you are trying to lose weight). They usually include plenty of pulses (peas, beans and lentils) which contain a particular type of fiber called soluble fiber, which appears to lower blood cholesterol levels. As well as all these benefits, some kinds of cancer seem to occur much less in vegetarians. Of course, people who become vegetarians tend to avoid various other sorts of dangerous habits, especially smoking and excessive alcohol intake, but the consistency of the evidence is impressive. Omnivores wait impatiently on just how much meat they may eat, without losing the apparent benefits of vegetarianism.
Michael Russell
Your Independent guide to href="http://bloodpressure-guide.com/">Blood Pressure | |
Let�s review some of the changes which the Standard American Diet has pioneered: American food has been stripped of virtually all of its essential nutrients. Sugar and fat seem to be the major ingredients in virtually every American food. (About 45 percent of the caloric value of our diet comes from fat, and we use about 100 pounds of sugar per person per year.) Our consumption of hydrogenated fat is the highest in the world. We have virtually eliminated vegetables from our diet. We have drastically reduced the variety of foodstuffs we eat. We no longer rotate our diet with the change of the seasons. We consume about six pounds of synthetic food additives per person per year. Our widespread use of denatured flours, refined sugars, devitalized fats and oils, and synthetic food additives has been in effect for about one hundred years. Speaking in individual terms, this is a long time. In terms of the human race, it is a very short time. These dietary changes are quite radical when compared to human dietary tradition. And they don't seem to be good for you, either. As the American diet has changed, so has our health. Americans now lead the world in obesity, diabetes and heart disease. In fact, consumption of the Standard American Diet constitutes a chronic metabolic insult. Ours is the only civilization in history which has single-handedly managed to break its food.
How did this come to pass? We did it ourselves. There doesn't seem to have been any kind of evil conspiracy, or divine intervention. It just kind of happened, as the result of many un-coordinated, short-sighted decisions--made with the very best of intentions by people who were only trying to improve the lot of suffering humanity.
Here is a timeline of this nutritional revolution:
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If you travel frequently via airplane, drink lots of water while flying. Recycled air in planes is extremely dehydrating to the voice & skin. Speaking above the level of the constant often-unnoticed engine noise can put a great strain on your voice so talk as little as possible if you need to deliver a presentation on the same day that you fly.
The day before and the day of an important presentation try to avoid alcohol, smoking and second-hand smoke, caffeine, antihistamines and chocolate - note that penicillin and many prescription drugs also dry out vocal cords.
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Fat is a nutrient that helps the body function in various ways: For example it supplies the body with energy. It also helps other nutrients work and, when it becomes fatty tissue, it protects organs and provides insulation, keeping you warm. But the body only needs small amounts of fat. Too much fate can have bad effects, including turning into unwanted excess pounds and increasing cholesterol in the bloodstream.
There are different types of fat, and they have different effects on your risk of heart disease. Knowing which fat does what can help you choose healthier foods.
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