Fruits That Are Good for High Blood Pressure

What is high blood pressure

High blood pressure is also known as Hypertension which is the compression of the blood going against the walls of your artery.

High blood pressure can cause damage to your blood vessels which can lead to serious complications such as kidney disease and stroke.You may have heard people refer to hypertension as the silent killer and this is because it often has no symptoms which can lead it to become untreated for years sometimes when it is too late.

The center for disease control gave an estimate of 75 million Americans that have hypertension. Risk factors can be family history, gender, age and your race. While these risk factors may be out of your control there are a few things you can control such as exercising and what is going into your mouth.
You need a special diet to help control the high blood pressure and one that is rich in magnesium, fiber, potassium and importantly one that is low in sodium.

Mixed berries

Mixed berries

All sorts of berries are good to eat with high blood pressure especially blueberries these are high in natural flavonoids.A study recently found consuming blueberries can help to prevent hypertension.

All berries including strawberries and raspberries are easy to include in your diet. These can be added to desserts or just as a healthymid-morning snack or even added to smoothies.

Frozen berries are just as good, and these are great to have on hand when you want to add a little zest to your meal.

Bananas

Bananas are very high in potassium and is recommended rather than taking potassium supplements. Sliced banana can be added to your cereal or again enjoy on a fresh piece of bread or added to a smoothie.

Avocados

Avocados

Avocados have oleic acid that can aid in reducing high blood pressure. These fruits do contain potassium and folate as well which is needed for a healthy heart.Avocados are also rich in vitamins B, E, K and A. Avocados can also be added to smoothies or enjoyed on a fresh piece of toast with some black pepper.

Watermelon

Watermelon contains amino acids one L-citrulline which has been proven to lower hypertension.
It is loaded with fiber, potassium and vitamin A. The watermelon contains so many nutrients it has the effect to lower high blood pressure.Watermelon is easy to eat can be added to smoothies or eaten on the side.

Oranges

These fruits are super rich with nutrients. A glass of orange juice or just eat an orange on its own to get the benefits of the fiber and the vitamin c.

Pomegranate

Pomegranate

Pomegranate was trialed in studies and found that only 2 ounces of pomegranate juices can assist in lowering hypertension and decrease the plaques in the bodies artery.

Lowering your risk for heart disease can see you living a longer, healthier life. Life is too short as it is if there are ways to help keep our hearts healthy and living longer and it means just eating a few more serves of heart healthy fruit then why not.

Do You Suffer From Iron Deficiency?

Do You Suffer From Iron Deficiency? The lack of iron, or Iron deficiency as it is referred, is for quite common for women. The body needs iron in order to produce hemoglobin, a protein that assists red blood cells in the delivering of oxygen to your body. Those without the proper iron levels will see many other areas suffering as a result, and low iron levels can cause anemia.

There are a number of symptoms that causes iron loss. If you suffer from one of those listed below, you should consult your healthcare professional and get your blood tested. The good news is taking an iron pill daily is all that is needed for most people, but it is good to be aware none the less.

Exhaustion

Women who suffer from iron deficiency report that exhaustion is a real problem. When you have low levels of iron, it means oxygen is not reaching the body’s tissues, and that results in a loss of energy. If when feeling tired it is joined by feelings of irritability, weakness and an inability to focus, you may be suffering from iron deficiency.

Heavy Menstrual Cycle

This is the number two leading cause for iron loss in women, especially for those women who have heavy periods. Generally, when on your period, the amount of blood loss should be around 2-3 tablespoons. If you are having to change pads more than once every few hours, then you need to visit your gynaecologist to be tested.

Pale Skin

Those who are pale often have low iron levels. As hemoglobin is what makes your blood red, it is also what gives your skin its colour. If you notice you are pale frequently, visit with your doctor and get tested as the odds are good your levels are lower than normal.

Shortness of Breath

If you have low levels of oxygen in your blood, you often may find you suffer from shortness of breath. If, while doing household chores, you find yourself out of breath that can be normal, but if it is on a regular basis, it could mean an iron deficiency is to blame.

Pounding Heart

There are many reasons why someone would experience a pounding heart. These include heart murmurs, irregular heartbeats or possible failure of the heart. Those who are anemic can suffer from this symptom, and it can be serious. If this is something you experience on a regular basis, do not delay, get checked as soon as possible.

Head Pain

If you are not producing the right oxygen levels, it means other organs and tissues will feel the effects. This can cause the arteries in your brain to swell, and this will see you experiencing pain in your head. If suffering from regular head pain, consult your family physician.

Hair Loss

This is another frequent symptom of those with low iron levels, especially if you are anemic. An average head of hair will loss around 100 strands a day, any more than that could be an indicator of low iron levels in your blood.

Vegan

Those who are vegan eat lots of iron, but not always the right type of iron. Eating meats fuels your body with heme iron, and heme iron is more efficient at fueling the body than relying on veggies for your iron needs.

Why do we need supplements?

Supplements, or more specifically, nutritional supplements are designed to bring balance to a healthy diet. Many questions why they need supplements if they practise healthy eating as the human body was not designed to use pills to replace the natural benefits found in healthy food.

So this begs the question, when is there a need to use nutritional supplements? The problem is that for most people they fail to get the proper nutrient supply need to maintain a healthy body through the foods they eat daily. A supplement is exactly as it sounds, it supplements your daily intake of nutrients, which 90% of people fall into this category.
Even those who have access to a reliable and stable diet of healthy food choices, studies have shown that food alone often is not enough, and this is where the use of a daily nutritional supplements benefits the user.

From farm to table

The most nutritionally rich foods are vegetables and fruits. However, how rich they are depend on a number of variables, and this is where they can be a problem as no one knows for sure how much nutrients they are receiving through their consumption.

The amount of nutrients is impacted by the location the vegetables and fruit are grown as the quality of the soil, sun air and water impacts the amount of nutrients that the vegetables and fruit produce. The sun ripens the fruit and vegetable, and this impacts how rip they were at their time of harvest as those they grow slower are often not as nutrient-rich and can deplete the value you are getting when eating them. In addition, if eating vegetables and fruit that has been processed in an industrial environment will further reduce their value and should be considered when making selections at your grocery store.

The depletion of nutrients is not stopped there but carries on through the location they are stored in, humidity levels, heat and length of time from harvest to consumption. Many variables can impact the nutrients between the time they are picked, consumed and work their way through your digestive tract. The amount of acid in your stomach has an impact, as does what you drink and other foods you eat. Some will limit the amount of nutrients that get released into your system.

The use of a nutritional supplement counter attacks those variables and allows you to maintain a healthy body. A supplement of good quality will deliver the nutrients needed and is guaranteed to be absorbed by your body as it is in a pill form and easily digested through natural means. Many supplements will contain other vitamins as science has proven they are needed to speed up the effect of release and absorption.

Conclusion

With the effects of soil erosion, soil nutrient depletion and an increase of energy from our bodies due to busy lifestyles, it is now more important than previously to add a supplement to your diet if you want to make sure you are meeting your nutritional needs. This does not mean you need to take a cocktail of supplements; it only means using a doctor recommended one a day supplement to give you balance.

3 Major Tips for a Healthy Lifestyle

A healthy lifestyle depicts both your physical and mental health. The two are closely linked and for you to be healthy, both must be functioning in harmony. Any change in one, whether good or bad will directly affect the other. Living a healthy lifestyle might sound like a complicated task but it’s not. The following tips will help you improve every aspect of your life that promote a healthy lifestyle.

 

Physical Fitness

 

Maintaining physical fitness plays a major role in improving your overall lifestyle. You need to keep your body active as living a sedentary lifestyle can result in lack of endurance, overall body weakness, obesity, and other undesirable effects. Regular physical exercises have the following benefits:

  • Prevents muscle decrement in the elderly and improves strength, endurance, flexibility, and balance and reduces cases of falling. Regular exercising is also known to prevent fatal diseases such as the coronary heart disease, stroke, obesity, and high blood pressure. While exercising, be sure to include weight-bearing activities as they help in building bone strength hence preventing osteoporosis.
  • Helps minimize the effect of chronic arthritis giving the patient the ability to perform daily activities such as climbing stairs, driving, and other activities that require the use of hands.
  • It helps control weight gain and fat loss and hence improve a person’s self-esteem and confidence.
  • Exercising also helps in reducing stress and anxiety, improves your moods, and general mental wellbeing.

You don’t have to “kill” yourself with exercising but you can instead break it into 10 minutes sessions. When starting, you need to be gradual and increase as you progress. The best thing about keeping fit is that you are never too old to exercise.

 

Healthy Diet

This goes without saying, we all need to eat for growth and maintenance of a healthy body. However, requirements differ depending on different stages of life which include infants, kids, teens, young adults, adults, and seniors. The most important thing, however, is ensuring intake of the right amount of calories at every stage so that the amount of energy consumed is equivalent to the energy released. Failing to balance calories can result in obesity or weight loss. Follow these tips for a healthy diet;

  • Take three meals per day, breakfast, lunch, and supper. However, dinner has to be light unlike the other two.
  • Take more of fruits, whole grains, veggies, and low-fat milk products and cut off junk, sodas, and sugar-enhanced drinks.
  • Ensure your kids don’t take sugary snacks as it can develop to a lifelong habit.
  • Take light meals on hot days.
  • If a vegetarian, be sure to talk to your physician to ensure you are consuming the right amount of vitamins and minerals.
  • Cook food over 165 F to destroy harmful bacteria and pathogens. Ensure you clean fruits and vegetables with running tap water fit for drinking just before eating.

 

Mental Wellness

 

A healthy lifestyle involves more than physical fitness and a healthy diet, it also includes mental and emotional wellness. You can improve your mental wellness by;

  • Ensuring you get enough sleep on daily basis.
  • Avoid staying locked up in the house all day but instead take a walk at least thrice a week and reflect on what you see and hear.
  • Perform mental exercises such as doing puzzles or reading a book.
  • Try something new regularly such as eating something you have never eaten before or cooking a new recipe.