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Healthy Eating

To Lower Blood Pressure, Eat These 5 Foods and Avoid These 5



Do you have high blood pressure? Most likely, the answer is yes, as nearly half of American adults have the condition, which puts them at higher risk of heart disease and stroke, according to the Centers for Disease Control and Prevention.

However, this blood pressure is largely under your control. “High blood pressure is primarily caused by diet,” said Jami Dulaney, MD, a plant-based cardiologist in Port Charlotte, Florida. After all, foods high in sodium are ubiquitous, and it’s hard not to find packaged or processed foods. even vegan, without sodium. While the American Heart Association recommends no more than 2,300 milligrams (mg) per day – although an ideal intake is 1,500 mg per day – Americans average over 3,400 mg per day.

So what foods could be good – or not so good – for your blood pressure? Here are five to eat and five to avoid.

5 foods you should eat to lower blood pressure

1. Leaf vegetables

Dark leafy vegetables like kale, spinach, pak choi, arugula, and Swiss chard contain compounds called nitrates, which your body converts into nitric oxide (NO). That NO can help relax your arteries, increase blood flow, and lower blood pressure, says Dulaney. Your recommendation? Eat at least three servings a day.

2. Hibiscus tea

If you’re looking to step up your drink game, choose hibiscus tea, which Dulaney says can lower blood pressure. In a study by the Journal of Advanced Pharmaceutical Technology & Research, two cups of hibiscus tea sipped systolic and diastolic blood pressure for a month.

3. Berries

There are numerous reasons to love berries, including lowering blood pressure. Those who ate the highest amount of flavonoid-rich foods like berries reduced their risk of high blood pressure by eight percent, according to this study by the American Journal of Clinical Nutrition.

4. Sweet potatoes

Sweet potatoes give you a healthy dose of potassium, which can reduce the effects of sodium on the body and, essentially, help you excrete sodium in your urine, according to the American Heart Association. Adults should consume 4,700 mg per day. Other foods rich in potassium include bananas, avocados, mushrooms, potatoes, and legumes.

5. Whole grains

When people ate three servings of whole grains (either wheat or wheat and oats) a day, their systolic blood pressure dropped 6 mm Hg. Just think about what you eat with those whole grains. “As soon as you pair whole wheat pasta with vodka or cheese sauce, you can get in trouble,” says Dulaney.

5 foods that you should avoid

1. Cheese

One of the biggest salt adders in the standard American diet is cheese, says Dulaney. Salt is an important ingredient in cheese making, which gives it taste and texture, which is why cheese is packaged in it. For example, you are consuming 111 mg of sodium in just one slice of cheddar cheese. And while vegan cheese doesn’t have the deleterious effects of milk protein, it still contains sodium, so keep that in mind.

2. Red meat

There are numerous reasons to eliminate red meat from your diet, including blood pressure. Red meat contributes to arterial plaque not only because of its saturated fat, it is rarely served as it is, which means that you not only experience the harmful effects of the meat itself, but also the seasonings and sauces in which it is cooked most of which are salty, says Dulaney.

3. Chicken

People often mistakenly think of chicken as a healthy food, but that is far from the truth. Not only is chicken loaded with heart-constipating saturated fat, it’s also interspersed with salt. “Most of the chicken you buy in the supermarket has been soaked in brine for antibacterial reasons,” says Dulaney. A four ounce chicken breast, for example, can contain a whopping 510 mg. Worse, when you buy fast food or fried chicken, they’re heavily salted on the outside, so you’re getting a double dose of sodium.

4. Sausages

If you’re eating sausage sandwiches, you might as well toss the salt shaker on them. A 200-ounce serving of sliced ​​meat, such as ham or turkey, contains between 500 and 700 mg of sodium. These types of meat are now also classified as carcinogenic by the World Health Organization. Fortunately, there are numerous vegan sausage products on the market that do not have the warning labels for carcinogenic substances, but still contain sodium, so use them sparingly.

5. Packaged foods

Sodium is a popular ingredient among packaged food manufacturers, but don’t think you’re off the hook if you go vegan. “Some vegan versions are just as salty as other foods,” says Dulaney. While whole foods are always healthier than processed foods, if you eat vegan-packaged processed foods like granola bars, frozen meals, and chips, at least opt ​​for those where the sodium is less than the calories in each serving.

Here’s how to season your food so you don’t miss out on salt

Getting the salt out of your diet is crucial to improve your blood pressure. However, are you worried about homemade dishes falling flat without salt? Dulaney has two fixes: add herbs and flavor the spices. By adding herbs like basil, oregano, cilantro, and garlic, you’re distracting your taste buds enough that you don’t miss out on the salt, she says. And if you love spicy food, the same rule applies, so start flavoring these dishes with hot peppers like jalapenos and adobo chillies.

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Healthy Eating

One Major Effect Garlic Has On Your Gut, Says Science



Your gut is arguably one of the most important things to look out for when it comes to your overall health, as it can affect your risk for things like excessive weight gain, gastrointestinal disorders, and even cancer.

As more research is done, experts find that Food and nutrition play a huge role in maintaining your gut health. In fact, foods like yogurt, sprouted grains, salmon, and garlic have all been shown to make a positive contribution.

Particularly noteworthy is garlic. Not only because it is delicious, but also because it has been used medicinally for thousands of years. One important effect of garlic on your gut that researchers recently discovered is its Ability to act as a prebiotic for your gut microbiome.

But why is it so important? Well, maintaining a balanced gut microbiome is vital as it is the group of bacteria, fungi, and other components that live in your digestive tract that directly affect things like your digestion, immune system, and even your mental health!

Read on to learn exactly why prebiotic foods like garlic are necessary for maintaining a healthy gut.

First, what is garlic made of?

Garlic may be small, but it’s actually a complex food, with many different types of nutrients and compounds that make it a common medicinal meal supplement.

According to Nutrients, garlic cloves are mostly made up of carbohydrates, but they also contain protein, fiber, amino acids, water, and organosulfur compounds (which are also found in broccoli, onions, and cabbage).

Most of the carbohydrates in garlic are fructose polymers known as fructans. Although the health benefits of fructans are constantly being researched, many experts consider them “health-promoting food ingredients”.

For example, a report published in the Scientific World Journal states that fructans are known to promote better immune health, act as antioxidants in the body, and potentially act as prebiotics in the gut.

RELATED: Secret Side Effects of Eating Garlic, Science Says

How garlic helps your gut


It is important to note that much of the current research on garlic and gut health is conducted through animal testing, so more specifically related to human health needs to be discovered.

However, current knowledge about garlic and human health is positive and shows many specific benefits for the human gut microbiome.

According to Food Science & Human Wellness, the fructans contained in garlic act as “prebiotics” in the intestinal microbiome and promote the production of “good” intestinal bacteria (also known as bifidobacteria).

Prebiotics can do this by passing through your digestive tract without actually being digested, which allows them to be used as nourishment for the good bacteria in your gut, helping to keep the other bacteria in your gut at bay.

In addition, prebiotics are known to lower cholesterol and reduce the risk of cancer and other serious diseases, according to the Encyclopedia of Food and Health.

So it’s easy to see that garlic really does have some amazing gut health benefits, and while more research needs to be done, the current results are promising!

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Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania



Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

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Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day



Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

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Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.


Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

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