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Bringing Down High Blood Pressure by Chad Rhoden, Sarah Wiley Schein

By Chad Rhoden, Sarah Wiley Schein

Examine trouble-free strategies you could contain either instantly and within the long-term. concentrating on way of life components readers can switch, Dr. Rhoden weighs in on replacement remedies for decreasing blood strain, whereas Sarah Schein brings her nutritional services to the desk with useful suggestion on nutrients, suggestions for fit nutrients choice and training, and 70 tantalizing recipes each one with its personal dietary breakdown.

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Exercise promotes good general health and longevity! Losing just 5 to 10 percent of your body weight has the potential to lower your blood pressure significantly. Obesity research at the University of North Carolina School of Public Health and Medicine indicates Getting Started with the D i e t Pl a n [21] that shedding excess pounds decreases the activity of angiotensinconverting enzyme (ACE), which is known to initiate a series of biochemical reactions that play a central role in increasing blood pressure.

Spread between layers of whole wheat lasagna noodles. Top with fireroasted tomato sauce and reduced-fat mozzarella cheese. Cook brown rice with low-fat/low-sodium chicken stock, herbs, vegetables, and dried fruit to enhance flavor. Quinoa, bulgur wheat, and couscous are fast-swelling grains that require very little prep time and can be eaten hot as a side dish or cold combined with vegetables in salads. See recipe section for serving suggestions. Whole-Grain Breads and Cereals A variety of whole-grain breads and cereals are now available in most supermarkets, including whole wheat pita, flat breads, crackers, English muffins, and tortillas.

Pork, the most widely eaten meat, is exceptionally lean (although slightly higher in fat than skinless chicken). We hear many conflicting studies that suggest animal protein and meat are bad for you. If you’re reluctant to give up chicken, beef, fish, pork, or eggs, take heart: Animal proteins don’t automatically damage your heart and blood pressure if you consume them in moderation as part of a diet that includes plant proteins as well. Blood pressure-friendly fish and animal proteins include: ■ ■ ■ ■ ■ ■ [44] White meat chicken or turkey (remove skin).

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