Overcoming High Blood
Issue #015 - April 1, 2012
, if you have plaque build-up within your artery, then the National Heart, Lung and Blood Institute's Dietary Approaches To Stop Hypertension recommends that you cut down on salt, alcohol, saturated and total fat and cholesterol, while encouraging you to eat more fruits, vegetables, whole grains and low fat dairy products.
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The causes of plaque build-up can include your age, smoking, your cholesterol levels, your high blood pressure, obesity and diabetes. To reduce your risk of a heart attack you have to stop the build-up of plaque.
So I ask the question again, do you have plaque?
There are many ways to stop the further build-up of plaque.
Like starting an exercising program, making changes to your diet, checking with your doctor for help in kicking the habit of smoking, start a vitamin regiment, along with the inclusion of blood pressure and cholesterol lowering medications.
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High cholesterol is another of those silent diseases along with high blood pressure. For your doctor to know if you have any of these diseases, he looks for extremes when reviewing the different stress test results.
Like a very high cholesterol value, white rims around the cornea of your eyes, a severe reduction in your heart blood flow and heart disease symptoms.
90% of future heart attacks are not detectable by any tests.
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The main goal here is to clear your plaque build-up the easiest way possible to start.
- Eat 25 to 35 grams of fiber daily. Foods that has soluble fiber that's called beta-glucan that lowers your cholesterol and help clear your plaque. Such as barley, beans, oatmeal, apples, fruits and vegetables.
- We all know that fats help to give our food great taste. But you have to cut back a bit on unsaturated fats and the fat we are eating. Choose wisely and eat mostly monounsaturated fat. Foods that have monounsaturated fat includes avocado, walnuts, fatty fish like tuna, mackerel, salmon, flaxseed, wheat germ, spinach, kale and any green leafy vegetables.
- Antioxidants are these do gooders that rove around the body and attack your free radicals keeping them from oxidizing the LDL. If the free radicals oxidizes your bad cholesterol then it causes plaque to build up within your artery walls causing damage. Including vitamin E found in wheat germ, nuts, and seeds, along with vitamin C and beta carotene found in fruits and vegetables helps to fight high cholesterol.
- Garlic is another great plaque fighter. This flavorful herb has a sulfur compound that is great for you if you have plaque.
Walnuts - A Word Of Caution
As nutritious as walnuts are, if you are allergic to walnut you could experience respiratory problems and stomach or skin irritation.
Also nuts in general limits the amount of iron your body can absorbs. So to fix this include an additional 50 milligrams of vitamin C into your diet, which can easily be a half cup of orange juice.
And, last but not the least don't eat too much nuts, they contain a lot of fat and will hamper you losing weight.
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going forward with my free monthly newsletter I would like to research and address whatever questions you might have or a specific topic you would like the newsletter be about for that month as it also relates to high blood pressure.
To thank you for your participation, if your topic or question is chosen, I will send you a list of free e-books for you to download and keep and/or share with your friends or love ones.
So please send me your questions or topics of interest that you would like me to write about here.
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Bye-bye bowls of boring salad. Most people resign themselves to eating iceberg lettuce and also knowing that after eating the last tomato they will still be hungry.
This salad will leave you satisfied.
Makes 6 servings
Prep time: 15 minutes
|1 lb lump crabmeat, picked clean of shell and cartilage
|1 tablespoon Hot Sauce
|1/2 lb cooked shrimp, peeled, deveined and chopped
|1/2 teaspoon dry mustard powder
|2 tablespoons minced onion
|Juice of 1/2 lemon
|2 tablespoons finely diced red bell pepper
|dash of salt
|1/2 cup light mayonnaise
|6 large cooked tails-on-shrimp peeled and deveined
|2 tablespoons sweet hot jalapeno relish
|6 parsley sprigs
Mix crabmeat, shrimp, onion and bell pepper in a bowl and set aside.
Combine the mayonnaise with the relish, mustard power and hot sauce in a small bowl, blend and then add lemon juice and salt to taste.
Pour the mayonnaise mixture over the crabmeat mixture, gently stirring to combine.
Then put an equal portion of salad in each of 6 martini glasses and place a whole shrimp and a sprig of parsley on top of each one and service.
Per serving: 196 calories, 4 gram carbohydrate, 167 milligrams cholesterol, 9 grams fat, 25 grams protein, 546 milligrams sodium.
Ways to Spice Up Any Salad
Opt For Unusual Greens
Experiment with arugula (which has a peppery taste), endive (which can taste bitter) or spinach. You can combine different types of greens in your salad, choose whatever you like and mix.
Toss In A Special Ingredient
Add as much color as possible but do not forget about flavor. For adding great flavors think of dried cranberries, jerk chicken, curried shrimp, grilled or roasted vegetables, mango or papaya.
Make Your Own Dressing
You can whip together your own delicious topping.
Mix three parts oil, (consider olive, walnut or flaxseed) with one part vinegar, (red wine, apple, raspberry or tomato) or citrus juice (try mandarin orange, lemon, lime). Then add a little brown sugar, and herbs like cilantro, oregano or sea salt to taste.
Make It The Main Course
Instead of relegating salad to a side dish, make it the main dish and include a lean meat or tofu.
If you are having a small dinner party you can offer your guests an array of salads to pick from over the course of dinner, and ending with a fruit salad for dessert.
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If you have plaque build-up, you now know it is dangerous to your health and your life. So get started on clearing it out.
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