This edition of Overcoming high Blood Pressure is all about curing high blood pressure. Being diagnosed with this silent killer and harmful disease you must do everything within your power to get it under control.

If you like this e-zine, please do a friend and me a big favor by paying it forward. If a friend forward this to you and you like what you read then please subscribe by visiting Overcoming High Blood Pressure.

By the way, click here to visit my Info On High Blood Pressure Facebook page. If you have not "Liked" it as yet, please do so now. Occasionally I send out blood pressure related message there.

Issue #010 - November 4th, 2011

Some useful tips on curing high blood pressure, are outlined in this newsletter, with you,, being guaranteed a better quality of life if you follow these guidelines:

• Your Eating Habits And High Blood Pressure


• Why Your Weight Control Is So Important


• Alcohol - The Bad Side


• Blueberries For You

Here we go!!!!

Your Eating Habits And High Blood Pressure

Following the right diet can literally add years to your life, probably even taking you all the way to your 100th birthday, but your meals must meet certain requirements.

Your food must be non-toxic, provides you with enough nutrients and energy to satisfy your body's daily needs and are made up of foods that are easy to digest, eliminate and enjoy.

What Is The Impact?

Eating healthy can help reduce your blood pressure by 14 mmHg, and the best part is you do not have to totally change all your habits, but only make some small changes to your diet.

How Do You Go About It?

Keep notes - Start recording your daily diet. If you keep track of what you eat daily for only a week or so, you'll have a better chance of understanding what needs to be changed. Whether it be your eating time or what makes you crave for certain kind of foods.

• Make a shopping list - Record what you buy now and according to your diet notes make amends to it. Then create a new heart healthy shopping list. This will help you not only rid yourself of unnecessary food items but can also help you identify what the healthiest labels with the best impact on your health are.


• Do not over-think - Eating healthy does not mean you cannot enjoy what you like to eat. You can always treat yourself occasionally with your favorites, whether it is the gravy you like or the barbeque you enjoy. Taking control of your diet can at times e tedious but living according to the right plan is a long but important journey.


• Potassium is the way to go - Potassium helps reduce the effect of sodium on your high blood pressure, and potassium is abundant in foods like vegetable and fruits. So start eating the daily requirement of fruits and vegetables.

You are on your way to curing high blood pressure.

Why Your Weight Control Is So Important

Fact: Blood pressure and weight increase are directly proportional. This means that the more you weigh the higher your blood pressure.

Men with over 40" and women with over 35" of waistline are more prone to high blood pressure. Shedding just ten pounds can go a long way in reducing your blood pressure, it takes at least 40 lbs of weight of your knee joints and keeps you healthy.

Here are some tips in helping you get started with your plan to fight against high blood pressure and weight control.

• Exercising is the best way - Regular exercise, whether it is a morning walk or run, some yoga or a simple in-house workout, is the best way to reduce your weight and lower your blood pressure. You should always consult with your doctor on a plan for the right exercise which will not overstress your body.


• Avoid leaving everything for the weekend - It is understandable that with your busy life schedules and deadlines to meet you can often be inclined to leave your working out and keeping fit for the weekend. Although this might sound like a good idea, it really is not. You can end up straining yourself. You do not have to do a power workout to keep fit, just take 15 to 30 minutes daily for yourself. This very little time can increase your life by as much as three years.


• Research - With the advancements in technology, there are so many way you can get tips and practices that will help you keep your blood pressure and weight down. Explore recipes that can benefit you.


• Eat healthy - Drink lots of water and eat healthy. This is a point that has been stressed over and over again in the fight against weight loss and there is no doubt that it is the most important thing.

Alcohol - The Bad Side

If you don't drink do not start now. Alcohol can be harmful to you and there is more bad to it than good. Drinking alcohol can raise your blood pressure by several points which can be harmful.

Here are some tips to reduce and ultimately stop drinking:

1. Note your daily drinking habits and try to determine what triggers you to drink more.


2. Reduce your daily intake. If you normally consume large amounts of alcohol do not all of a sudden stop, this might in fact raise your blood pressure for a few days. Instead, start reducing the amount you consume till you eventually quit.


3. Drink lots of water to help flush your system. This will help in the reduction of your craving for alcohol.

Blueberries For You

Blueberries contain lots of essential elements that are helpful in normalizing blood pressure and lowering cholesterol.

Here is a delicious Blueberry cheese cake that you can bake and include at your Thanksgiving table.

What you will need.

Ingredients

• 1 Ounce of fat free chocolate chips
• 4 Ounces of all-purpose flour
• 1.5 Teaspoon of vanilla concentrate
• 1 Pound of fat-free cream cheese
• 1.5 Tablespoon of orange juice concentrate
• 1/2 cup egg whites
• 1 cup blueberries
• 1/4 cup fat-free yogurt
• 1/4 cup salt-free cottage cheese

Preparation

Blend together cream cheese, cottage cheese and yogurt until smooth. Then whisk egg whites.

Add all these ingredients in a bowl and add chocolate chips, ground flour, orange juice, blueberries and vanilla concentrate.

Pour filling into prepared crust and bake at 380 degrees for 40 minutes.

Conclusion

Remember food is not the only thing to do, you must get lots of exercise, plenty of sleep, reduce your stress, quit smoking, and limit alcohol.

Thank you for subscribing to my monthly newsletter. Get more tips, news and ways of overcoming high blood pressure on my website.

If you have a story to share please do and thank you.

Also, thanks to the Power of SBI in helping me create my website.

Your comments and questions are always welcomed, so please use my Contact Me page.

Warmest regards,

Donna M

Info On High Blood Pressure Home Page