High blood pressure is one of the World’s biggest killers!!

lowering-high-blood-pressureOxidative and inflammation damage are the main causes of heart disease, potassium protects against this. Whilst is also slows the rate of blood vessel walls from thickening which can cause multiple health problems

Stay hydrated – seriously… if you intake water regularly you will expel it aswell, naturally controlling your bloody pressure better.

Lose extra pounds and watch your waistline

Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective. But following all this advice and you can look forward to stopping your medication once your blood pressure is under control

Exercise regularly

As you will know, I am setting you out a progressive exercise plan designed around your needs to improve your overall health in many areas. Following this plan as advice is paramount to your blood pressure decreasing.

Increase YOUR potassium intake

High salt intake is a huge risk factor for increasing blood pressure. Potassium, balances out the negative effects of salt. Too much salt and fluid is retained by the kidneys which increases blood pressure. You can increase your potassium intake by eating these foods regularly:

  •  White baked potato – or sweet potatoes
  • Bananas
  • Nonfat natural bio yogurt or nonfat Greek yogurt
  • One square of dark chocolate a day – just one!
  • Beans (Including black, white, navy, lima, pinto, and kidney)
  • Sunflower seeds – unsalted of course
  • Spinach
  • Fresh made homemade tomato sauce, not Heinz
  • Clams – seafood, good as a post workout pasta dish.
  • 1/2 a cup of prune juice, no more. Or a small handful of dried prunes
  • Orange based fruit and vegetables – carrots, oranges.
  • Fish such as Halibut and rainbow trout – Tuna – avoid the brine version
  • Milk – organic is best. Usually I would recommend whole fat for more omega 3 oils, but skimmed has a higher potassium

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