5 Reasons to Exercise
Exercise, especially aerobic exercise, is beneficial for your cardiovascular system.
Here are 5 reasons to add physical activity to your everyday routine:
1. Decrease risk for breast and colon cancer
A study has found a 35% reduced risk of getting breast cancer in women who are regularly active. Physical activity also increases survival rate in women diagnosed with breast cancer. The Harvard Nurses’ Health Study shows walking three to five hours each week to decrease risk of death 50 percent. Physical activity has also been linked to reduced risk for colon and rectal cancers.
2. Increase your life span
What is high blood pressure?
Blood pressure measures the force pushing against your artery walls when your heart beats and when it rests. The systolic pressure (top number) measures the pressure against your artery walls when your heart beats (contracts) and pushes blood throughout circulation. The diastolic pressure (bottom number) is the pressure against your artery walls when your heart relaxes (in between beats). High blood pressure is diagnosed when the pressure against artery walls is higher than normal. Another term for high blood pressure is hypertension.
4 Blood Pressure Categories
Lower Blood Pressure – Avoid These 7 Foods
With high blood pressure it’s important you follow a diet low in sodium and low in fat (particularly saturated and trans fat).
Here are 7 foods to avoid:
1. Pickles
Pickles are low calorie, which is great. However, they are loaded with sodium. One medium pickle (~5 inches long) can have around 570 mg of sodium. That’s over 1/3 of your sodium limit (1500 mg) for the day.
2. Canned Chicken Noodle Soup
I know, the thought of chicken noodle soup sounds warm and comforting . . . but beware! A one cup serving can contain up to 880 mg.
3. Sauerkraut
It’s a low calorie and a great way to add vegetables to a bratwurst, right? Nope. A half cup may only have ~13 calories, but it also provides you over 460 mg of sodium.
4. Fast Food French Fries
Yes, many fast food chains are now frying their fries up in trans fat free oil (but not all!); French fries still provide a large dose of fat and sodium. A medium serving of fries provides ~19 grams of fat and 270 mg of sodium.
5. Bacon
I don’t really count this as a meat. It’s mostly fat with three slices carrying 4.5 grams of fat and ~270 mg of sodium. Opt for lower sodium varieties and try turkey bacon instead of pork. Even with these switches bacon should remain a “special treat” not an everyday indulgence.
6. Whole Milk
Dairy is a great source of calcium, but high fat dairy sources provide more fat than you need. A one cup serving of whole milk provides 8 grams of fat, 5 of which are saturated.
7. Frozen pot pies
A single pot pie equals a serving of ~1300-1400 mg of sodium PLUS ~35 g of fat. The fat includes trans fat which you want to eliminate from your diet completely and an unhealthy dose of saturated fat. Clear out your freezer.
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
Lower Blood Pressure with Mushrooms
Mushrooms are low in calories, low in fat, and rich in calcium and B vitamins.
Shiitake Mushrooms
A shiitake mushroom provides thiamin, riboflavin, niacin, 8 amino acids, and fiber. This mushroom also contains ergosterol, lentinan, lentinula edodesmycelium, and eritadenine, all of which are linked to potential health benefits.
Ergosterol is converted by sunlight to vitamin D.
Lentinan is a polysaccharide with an apparent link to block tumor growth, reduce cholesterol levels, and lower blood pressure.
Lentinula edodesmycelium has potential in the prevention and treatment of cancer, high blood pressure, hepatitis, and heart disease.
Eritadenine is believed to reduce cholesterol and fat levels by increasing their removal from the body.
Omega 3's – Do Omega 3's Really Help Lower Cholesterol and Blood Pressure?
Two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.
Study #1
Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.
Lower High Blood Pressure – 5 Surprising Sodium Sources
As you work to lower high blood pressure, it’s important to limit the sodium in your diet. Current recommendations are to limit your sodium intake to 2300 mg per day or less. The new 2010 Dietary Guidelines will be released this year and it looks like sodium recommendations are going to be reduced even further to 1500 mg per day for all Americans (not just those with high blood pressure!).
Many studies repeatedly find significant decreases in systolic and/or diastolic blood pressure with a reduction in sodium intake.
Surprising sodium sources
