We lead such fast paced lives these days, always worrying and caring for others and never putting ourselves first. Often this can lead to neglecting our own health and needs. We often eat on the run, grab whatever is quick and available, not stopping to enjoy the food or company that surrounds us. We are living in a over-worked, over-tired, abused society. If we keep this up at the rate that it is going, we will soon see an epidemic of over-medicated, depressed, tired, unhealthy and unfit people.

The leading risk factor for premature death and a major contributor to heart disease,stroke and high blood pressure is something that needs to be dealt with quickly and efficiently today!! You need to maintain a healthy weight, enjoy physical activity (walking, biking, swimming..) and follow a healthy diet. Reducing sodium intake is an important part of controlling high blood pressure. 

This can be prevented and improved by purchasing fresh organic produce (better yet, grow your own organic garden), getting back to cooking in your own kitchen, which in turn will allow you to take control of the ingredients that go into your meals ( fat, msg,sodium levels and calories). Adding the following ingredient to your healthy eating plan should help lower your blood pressure. While each can help fight hypertension on its own, the biggest benefit comes from combining all of them in your daily diet.

Fatty Fish

Omega-3 fats from fish can decrease blood pressure, which helps reduce the risk of developing heart disease. They are found in wild pacific salmon (not farmed salmon), tuna, trout, sardines and mackerel. You can enjoy this grilled or broiled several times a week.

Raw Nuts

Walnuts, pecans, are some choices that are rich in protein, magnesium, potassium and fibre which are considered hypertension-busting nutrients. Include 1/4 cup of unsalted, raw nuts in your diet about five times per week. You can easily add them on salads, yogurt or they are a satisfying snack on their own as well.

Whole grains

 Whole grains are a source of fibre and are typically low in fat. A diet rich in whole grains has been shown to have a number of health benefits and may help reduce your risk of heart disease. There are many types of whole grains, such as brown rice, barley, wild rice, rye, quinoa and buckwheat.  Those that choose to add this to their daily diet can reduce their risk of developing heart disease by 29%.

Fruits and vegetables

Fibre and potassium can be found in fresh organic produce.This will help to naturally lower your blood pressure which is a good reason to include 7 to 10 daily servings of these foods. Sweet potatoes, tomatoes, papayas, melons, and bananas are all good options. Leafy greens are also a big part of maintaining a healthy heart, for a great variety try spinach, kale and chard.

Now it is completely up to you to make the right choices for your body. Good habits and healthy eating go hand in hand...why not make great changes in your life today so that you can enjoy the great positive benefits tomorrow???

To see more blogs like these please check out my website at http://www.thehealthnut.ca/

In health....

The Health Nut!!