Diet for High Blood Pressure

By Ms H 

Your diet has a great effect on your body functions example -heart and blood pressure. If you have a high blood pressure a “healthy blood pressure diet “  and life style are very essential. First of all you should keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. Regular physical activity — at least 30 minutes every day— can reduce your blood pressure by 4 to 9 millimetres of mercury (mm Hg).

The blood pressure friendly eating habits can reduce the number (this is your aim) too and further on may help to avoid medicine altogether.

Eating less salt: The healthy daily amount of salt is 6g/day. Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. Most of the salt we eat is hidden in processed food like bread, cereals and biscuits. Don’t add salt when cooking use herbs for extra flavour. Instead of sodium salt use “lo salt”. Avoid processed foods like ketchup, mustard. Smoked fish example contains high level of salt. Always read the label!

Eat more fruits and vegetables – 7 portions /day- Fruit and vegetables are full of vitamins, minerals and fibre to keep your body in good condition. They also contain potassium, which helps to balance out the negative effects of salt. Try to eat fresh raw fruits and vegetables.

Alcohol is not good for high blood pressure. Keep to the recommended limits this will help to keep your blood pressure down. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women.

Drink	Units of Alcohol
Single measure of spirits (25ml)	1 unit of alcohol
Pint of normal-strength beer	2 units of alcohol
Medium glass of wine (175ml)	2 units of alcohol
Large glass of wine (250ml)	3 units of alcohol
Pint of strong beer	4 units of alcohol

Avoid eating too much saturated fat, as this will raise your cholesterol. It is usually found in red meats, butter, palm oil or ghee. In contrast, polyunsaturated fats and monounsaturated fats will help to lower your cholesterol level. They can be found in olive oil, rapeseed oil or sunflower oil. Avoid eating sugar and sugary food. 

Using The Amazing Coconut Oil For Weight Loss

By Wendy Stanton  

Unlike other saturated fats which are bad for your health, coconut oil is a wonder and you need it in your life! Its many health wonders is the reason why using coconut oil for weight loss will produce some amazing results. Just try it out for a month and you will see.

What is so great about coconut oil?
While many people concerned with weight loss may think that they need to avoid all fats, this particular oil should not be one of the fats you avoid like the plague. There are many unhealthy fats but there are also many healthy fats that the body needs for general health and well being which can also help with weight loss.

There are bad fats that you must avoid such as trans fats (eliminate from your diet) and many saturated fats (reduce or eliminate).

The good or healthy fats that you need more of in your life are also known as essential fatty acids (EFAs) and are commonly found in unsaturated fats such as monounsaturated fats and polyunsaturated fats e.g. olive oil, olives, flaxseed oil, flaxseeds, various nuts and seeds, etc.

These good or healthy fats as mentioned earlier are essential for the body and help it to function properly and can also help boost your immune system, cardiovascular activity, help manage diabetes naturally, rheumatoid arthritis, eczema, psoriasis, cancer prevention, and so on and so forth. If you are trying to eliminate all fats from your body because you think this will help you lose weight, you will be doing your body a great disservice.

Instead of saying all fats are evil and should be banished, you need to be asking yourself what fats you need to be eating instead.

But coconut oil is a saturated fat...
This is true. Saturated fats are those that are solid at room temperature unless you reside in very hot climates in which case it will be so hot that the oil will remain in liquid form. If in solid form, this oil will quickly melt once heat is applied including applying body heat when it is rubbed between the palms or applied to skin.

While saturated fats is very unhealthy, it is important to remember that not all saturated fats are created equal and coconut oil while being a saturated fat is one of the good or healthy fats which is why you need it in your diet.

The reason it is considered healthy is because coconut oil is a medium chain fatty acid and not a long chain fatty acid which are the unhealthy saturated fats commonly found in fatty meats, butter, ghee, cheese, cream, and so on and so forth.

What this means is that the medium chain fatty acids in this particular oil can be metabolized much faster than long chain fatty acids. In addition, medium chain fatty acids are also easily absorbed into the small intestines with other nutrients which prevents them from being deposited into the belly as fat which is why coconut oil for weight loss is effective.

Coconut oil and weight loss
Using coconut oil for weight loss works because of the amazing properties of this oil which include the following;

1. Does not add fat
Unlike many other fats and foods that contain fat, coconut oil is not stored in the body as fat. When we eat these other fats or foods that contain fat, these fats are deposited into the blood stream and sent directly to our fat cells.

The medium chain fatty acids found in this oil are not deposited into the bloodstream but are sent directly to the liver to be used for energy like the carbohydrates and simple sugars in our diets. When you eat coconut oil, it is used immediately by the body for energy that is required by the cells in the body for day to day activities.

This is also the reason why this particular oil is recommended for diabetics because unlike carbohydrates and sugars that raise blood sugar levels, coconut oil does not raise blood glucose levels and it can also help to control cravings for sugar. Also note that excess amounts of carbs and sugars in the blood stream are stored as fat reserves in the body.

The way the body uses this oil is why you should replace any other oils that you currently use in your life with this oil. This will not only be healthier but will help you lose weight as fat stores are decreased despite still consuming the healthy fat that the body needs.

2. Metabolism
When we eat food, our metabolic rate increases in order to digest this food. This is the normal rate that everyone has but what is normal varies from one person to another which is why your friend can eat anything including unhealthy fats and not gain a pound whereas all you have to do is look at food and you gain a pound or so. She or he has a faster metabolic rate than you do which helps him or her burn more calories per day than you.

It's unfair but such is life. One of the best common methods used to increase metabolic rate is with exercise and building lean muscle and eating protein to build this lean muscle, so these are methods you can try so that your body starts to burn more calories with an increase rate of metabolism.

Another way of losing weight without exercise by increasing your metabolic rate is to add this particular oil to your diet. The medium chain fatty acids contained in coconut oil are able to boost your metabolism which will cause you to burn more calories which leads to weight loss. How amazing is that?

The medium chain fatty acid are quickly absorbed and burned by the body which helps them to be used as energy for your metabolism which leads to an increase in your rate of metabolism.

3. Increased energy
Because this oil is burned immediately, it leads to a boost in energy and besides boosting your metabolism, it can help increase your performance levels especially if you are an athlete or if you add exercise to your weight loss regimen which will help you produce better results.

These reasons are why using coconut oil for weight loss is so amazing and so effective, so go out to your nearest store and stock up on coconut oil if you haven't done so already.

How to use coconut oil for weight loss?
There are many ways on how to use coconut oil for weight loss. The simplest method is to simply use coconut oil in place of many of the other oils that you use daily in your cooking. You can also use it for baking in place of butter.

If you don't ordinarily use oil in cooking or baking, simply add 3 to 4 tablespoons of coconut oil daily to salads, oatmeal, smoothies, green juices, etc. It is best to spread out these 3 or 4 tablespoon of coconut oil throughout the day and not just consume them in one sitting.

The best coconut oil to use
When using coconut oil for weight loss or other health purposes, it is best to use organic, cold pressed and unrefined coconut oil which contains the most of the healthy properties found in this oil in order to make the most impact on your weight loss as well as your general health and well-being.

If you are interested in using coconut oil for weight loss, do not wait any longer. Get yourself some coconut oil and get it today! You will not be sorry. Especially if you are interested in ways of losing weight without exercising although adding coconut oil to a healthy diet and exercise regimen will produce even better results.

As an added benefit, you can also use this oil externally as it makes an excellent moisturizer and because of its anti-fungal and antibacterial properties, it can also help heal many skin issues while moisturizing your skin. This oil also makes an excellent oil treatment for your hair and its healing properties can help treat your scalp if you have any scalp issues. All this to say that you need coconut oil in your life!

Besides using coconut oil for weight loss, you will also need the 3 Week Diet program which will show you how to lose 12 to 23 pounds in 3 weeks! Discover what you need to eat more of for a slimmer body as well as when to eat these foods for maximum fat burning capability. Visit http://weightlosszeroexercise.com/3-week-diet-amazing-weight-loss-diet/ to find out more about this diet plan.

Article Source: http://EzineArticles.com/expert/Wendy_Stanton/665379

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Health and Diet Tips

By Allan Beaulieu  

It is without a doubt frustrating trying to lose weight without a quick weight loss diet plan. It is even more frustrating watching your efforts to keep the weight off go in vain pound by pound as the weight returns. The reason why this tends to happen is because many attempt to lose weight without a flexible diet regimen. For those who do use these diets and remain frustrated are probably confuse on how to follow it properly. This article is meant to show a step by step process of how to use an effective fat burning diet plan and make it as easy as possible for it to be a normal part your everyday routine. Given this easy transition, it will allow you to attain a good amount of weight loss. Use this quick weight loss diet guideline and it will help you reduce you weight and attain the level of fitness you've always wanted.

A. It is important to write down the number of calories you eat each day. Doing this allows you to properly monitor the amount of calories you consume and how much you need to lessen that number of calories. Yo can also compare this number to how much you burn in the when you work out. Use the nutrition facts on the containers or the Internet to find the amount of calories of all foods or condiments you eat.

B. When your list is made, select the necessary foods and to remove or reduce the foods deemed unnecessary by your quick weight loss diet. It will become apparent that you really eat a great number of calories in tiny sums of food that you can easily remove from your diet. For instance instead of drinking that milk shake in the morning everyday you can reduce how often you drink it or remove it entirely. Try to reduce your saturated fates and high sugars. Doing this combined with your quick weight loss diet will accelerate the process of losing weight.

C. Substitute all of your foods that lead you to gain undesired weight with healthier foods. Replace your drinks of soda with water or low fat beverages. Substitute all of your red meats, beef and pork with chicken(grilled chicken preferably) and fish as they are lean and low in fat. Never make the error of missing meals for the sake of reaching your goals with fat burning diet as this may lead to unhealthy consequences and imbalance

D. Be wary of the size of your meals. Reasonably lessen the amount you consume each meal. You will realize that your appetite will get used to the lowered amount of food you now consume.

F. Remember drink water regularly. You can look up your body type on the Internet and determine how much water you should drink per day. Consider water to be very important in terms of weight loss and general health and weight loss. Always include water in your fat burning diet.

G. Remember that diet and exercise go hand in hand. It is not wise to do one with out the other. Aerobics, running, walking should go in conjunction with a quick weight loss diet plan. This will without doubt accelerate the weight loss process.

H. Patience is key especially in the first few weeks of your diet. This is a process that you body of which your body has to adjust. You may gain weight in the beginning due to gains of muscle as you exercise seeing as muscle weighs more than fat. However as the diet process goes along you will gradually lose weight at a much quicker rate. Be disciplined and keep to your diet. Be persistent and always keep your motivation. A partner, coach or dietitian is recommended to maintain and strengthen inspiration and motivation throughout your exercise programs and your quick weight loss diet.

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Fats: All About How They Affect Your Health and Diet

By Sherl Wilsher 

Good fats, vs bad fats. Saturated fats vs. unsaturated fats. Have you ever wondered about which is which? Anyone even remotely trying to eat healthy these days has some task of trying to decipher the terms and jargon related to our intake of them, their sources, what to avoid and what to eat for health. It's enough to leave you flabbergasted. The important question are: how good or important are fatty acids to your health? What ones are bad? How do you identify one from the other?
Let's take some time to examine some of the facts related to fats and their fatty acids.
What are fats?
Fats are organic compounds composed of carbon, hydrogen and oxygen. They are a source of energy for those who consume them. They also provide a whopping 9 calories per gram (as opposed to protein and carbohydrates which provide only 4 calories per gram).
All fats are combinations of saturated and unsaturated fatty acids and are essential for proper functioning of the body. Fats provide essential fatty acids which aren't produced by the body itself such as omegas 3 and 6.
The essential fatty acids found in omegas 3 and 6, are delivered to the body through linolenic, linoleic and oleic acid. They have many important functions such as controlling blood clotting and brain development as well as for reduction of inflammation.

What are the different types of fats?
There are four types of fats:
Saturated fats which are the biggest contributor to LDL (bad cholesterol). The "good cholesterol" HDL helps sweep the bad to the liver where it can be broken down and swept from the body. Theses fats are usually solid at room temperature.
Examples are: butter, cheese, milk, ice cream and fatty meats.
Unsaturated fats lower cholesterol when used in place of saturated fats. But, they still have quite a few calories so, it is best to limit the use of them.
Mono unsaturated fat - examples are olive oil, canola oil.
Polyunsaturated - fish, safflower, sunflower, corn and soybean oil.
Trans Fatty Acids can increase the LDL(bad cholesterol) and decrease the HDL (good cholesterol).
Examples are: donuts, french fries, cookies, crackers and margarine.
Partially hydrogenated (partly hard oils) example: margarine.
In summary
Be careful of the quantities and types of oil consumed for better health. Remember that fatty acids are essential to good health and functioning of the body. Omegas 3, 6 and 9 are important in the functioning of the immune system, cardiovascular and nervous systems. Some examples of sources of "good fats" are: brazil nuts, walnuts, flaxseed oil, some dark green leafy vegetables and fish oils.
As always, continue to read the labels to make informed decisions about foods for you and your family.

Sherl Wilsher is a nurse who is dedicated to writing about natural health and beauty topics. As the numbers of folks is growing who are tired of the adverse effects of chemicals, preservatives and drugs on health, these individuals are looking for sources of reliable information in educating themselves on important health topics.

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