Raw vegetables contain antioxidants which reduce the risk of blood pressure problems.
Aspargus, celery, califlower, Romaine, String beans, spinach, avocados, Salmon, cod, tuna and halibut, and garlic all help lower blood pressure.
Potatoes are a great source of potassium and fiber which is very healthy for your heart. Eat the skins as they have vitamins and nutrientswould be enough to lower your blood pressure.Add a little Benocal as it has plant sterols.
Eating only little chunks of dark chocolate can lower your blood pressure. 80% Cocoa is the best
It is also said that Extra virgin olive oil may help to lower blood pressure. In addition flavoring your food with lemon, pepper, garlic powder, oregano and other herbs instead of salt will reduce sodium or try Salt Free Mrs. Dash.
Move every 20 minutes and do something, even if it is to get up and fill your water glass. Flaxseed, Pistachios, seasame seeds can help control Blood Pressure ....blueberries and strawberries too!
Check with your doctor about these foods so none would interfere with any medications you are now taking.
I love this quote Author unknown to me but here it is...I have it posted on my fridge....
What makes the difference between wishing and realizing our wishes? Lots of things, and it may take months or years for wish to come true, but it's far more likely to happen when you care so much about a wish that you'll do all you can to make it happen.”
Maybe try The Dash Diet...I even think Mayo Clinic recommends it.Here's a link......dashdiet.org
You need to do something about the blood pressure, right? You've got kids you need to be able to take care of. You won't be able to live life to the fullest with high blood pressure, will you?
Maybe life doesn't want you on a diet, but maybe it wants you to make healthy choices so that you can enjoy your life.
This isn't something that you are going to be able to do in a couple of weeks, and then go back to what you were doing before. So pick a couple of changes for this week. Start with some simple things. Play outside with the kids on the weekends. Drink water. Make sure you have a salad every day. Replace whatever snacks you are currently having for fresh fruit. Use the nutrition tracker. It almost doesn't matter what you chose. It takes 21 days to make a habit, so start right now, and make 2 or 3 changes. Maybe next week, you can start 2 or 3 more, and so on. That way, you might be able to sneak some positive changes in without getting bored or overwhelmed.
Another possibility to avoid boredom is to keep changing things up. Try new foods. Lots of ethnic cuisines use lots of vegetables and are low in fat. Try vegetables or fruits you've never tried before. Make it an adventure. You can view exercise the same way. Try something that you haven't done before. Cross country skiing. Orienteering. Kayaking. Work in fun family activity every week, whether it's a trip to the playground, or the pool, or a hike at the park, or a bike ride, or a kickball game.
Of course, make sure that your doctor has cleared you for exercise!
Fitness Minutes: (52,981)
3/19/13 4:03 P
You mentioned you get bored with the lifestyle changes...are you doing exercises that are fun? Boring exercises will unmotivate just about anyone. Find an activity you enjoy. Reason I do my activities is because I enjoy biking, running, etc. I can never bring myself to do zumba or other stuff that bores me. And like the previous post said, do NOT take an "all or nothing" approach! That is setting up yourself for failure. No one can suddenly change all their habits overnight. Gradually make changes like she had suggested.
Fitness Minutes: (245,530)
3/19/13 2:27 P
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". if the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
Perhaps the reason you end up getting bored or quitting after two weeks is because your goals are too ambitious. NO ONE ever became a healthy eater overnight. It's just not possible. This is why Spark People encourages its members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated.
Set some simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not exercising, don't try to do an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
And that's how we begin to change our habits. We don't try to do everything at once. We set some simple goals we can stick with.
So, let me ask you, what simple things are you willing to do for this week ? Are you willing to take a 30 minute walk each day ? If so, taking that daily walk will help you decrease your risk for heart disease by over 30%. Not bad for a simple daily walk.
Just start with some simple changes, nothing drastic. Remember, you're trying to change habits learned over a life time. that's not going to happen overnight, a week, a month or even a year. Change takes time. thus the need to be patient with yourself and your body.
Fitness Minutes: (22,881)
2,844 3/19/13 2:15 P
I am embarrase to say I do not know how many time I get back in the barn wagon again.. but I am turely tired of this cycle ...I do good at the beginning then toward a couple of weeks into it I get bored and drop the whole thing saying that life is short must live it to the fullest.. my fullest is food... or life throws me a curve ball then I say well life does not want me on a diet... I also need some guides and support which I do not have not even at home.. I need to lose the weight for I am not feeling good .. have high blood pressure and currently 60 pounds over weight..really want to lose just need some help...
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