Art of Diet

Diet for High Blood Pressure

Ms H

80% of those who have hypertension can normalise their blood pressure through healthy lifestyle. With a modification in your daily regime you can balance your blood pressure, glucose, leptin and insulin levels.

A person aged 60 or over has a high blood pressure if the reading exceeds  

Normalise and control your weight with your diet and your daily exercises. If you overweight you need to lose weight with lower calorie consumptions and heavier exercise routine.

You must learn to control your stress level by meditation, breathing deeply for 5 minutes, spend time in the moment and focus on your senses and talk to others.

Diet:

Eliminate alcohol, sugar and caffeine from your diet.

Eat plenty of vegetables and fruits; 7 portions per day and 75% of your daily food should be raw. Here is one example drink smoothies,  they contain the full amount of fibre and the carbohydrate, natural sugar and other nutrients of the ingredients.

You should eat vegetables and fruits containing potassium, calcium and magnesium example: kiwi, peach, banana, blueberry, kale, broccoli, pepper, sweet potato, avocado, beetroot and quinoa.

Normalise your omega fatty acids    

The ratio human beings evolved eating is somewhere around 1:1, while the ratio today is about 16:1. Too much omega 6 and too little omega 3 are among the causes for many diseases in modern society.

Exercise

As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. It helps you maintain or lose weight by increasing your metabolism and building up muscle mass. Exercise also relieves stress. The following types of activities are important: cardio training, strength and power workout, balance and flexibility training and outdoor exercise. Some examples: walking, gardening, fishing, bird watching, tai –chi, cycling, sailing , skiing and swimming. The main benefit of doing outdoor activities, even for a short period of time is being able to absorb the sunlight, which generates vitamin D.  Vitamin D is necessary for brain, bones, muscle and cognitive functions.