Positively Influence Your Blood Pressure

What you eat can affect your blood pressure, so here’s the challenge. When you watch your diet it can be very beneficial to keeping your blood pressure normal. Even if you have never had a problem with high blood pressure or if you have a diagnosis of high blood pressure, making a decision to incorporate certain foods into your diet can be beneficial.

Eating plenty of fruits and vegetables is very important as well. Any diet that includes consuming fruits, vegetables, low-fat dairy foods and is low in total fat, cholesterol and saturated fat has proven to be effective in lowering blood pressure. In this diet you will get many of the following:

  • Calcium
  • Magnesium
  • Vitamin A & C
  • Potassium
  • Complex Carbohydrates
  • Polyunsaturated Fat
  • Fiber

All of these vitamin and minerals can have a great influence on your blood pressure.

Sugar can increase your blood pressure, especially the common table sugar sucrose. Try to limit your intake of this. A diet high in fiber has been proven to lowering blood pressure. Along with lowering your blood pressure fiber will also help you reduce your cholesterol levels and even promote weight loss.

Salt affects blood pressure. Many people use more salt than they are aware of. A high intake of salt and sodium can greatly increase your risks. Try to limit yourself on salt and sodium intake.  Using herbs and spices in place of salt is a great way to reduce your salt intake.  When you go out to eat, suggest ‘no salt’ or ask if they add salt so you know if you should or not.

A diet high in potassium and low in sodium reduces your blood pressure rise by reducing the effect of adrenaline. If you reduce your sodium intake you must also increase your potassium intake.

There are many vegetables and spices that help control your blood pressure. Many of these are very common vegetables and spices so you may be helping your blood pressure and not even know it.

Onion essential oil is very beneficial. If you have two to three tablespoons of this essential onion oil a day, it could help reduce your systolic levels. Tomatoes are also a beneficiary to controlling blood pressure. They are high in GABA, a compound that helps lower your blood pressure.

Broccoli contains several blood pressure reducing ingredients. Carrots also have many compounds that do the same. Introducing these vegetables to your diet will do wonders for your blood pressure. Even if you don’t suffer from high blood pressure, it’s best to keep it at a safe level and take the extra precautions to get there.

Kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

A cup of raw or cooked kale provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day.

A medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day.

Garlic and celery are also great to add to your diet. Garlic is good for the heart which you’ve probably been told before. Eating just one clove of garlic a day has been proven to be beneficial.

Cardamom is a seasoning that comes from India and is often used in the foods of South Asia. You can include cardamom seeds or powder in spice rubs, soups, stews, and even in baked goods for a positive health benefit.

Cinnamon not only prevents heart disease, it can help treat diabetes. Consuming ¼ tsp. to 1 tsp. of cinnamon every day has been shown to lower blood pressure in patients with diabetes.

Cayenne Pepper has capsaicin, which is the main active ingredient in a number of over-the-counter “hot creams” for joint and muscle pain. Capsaicin creates the sensation of heat through a thermogenic effect that raises body temperature and boosts circulation.

Whatever diet you choose or whatever foods you try to limit or incorporate, remember you are doing it for your health. Many people learn to enjoy healthier foods as they get older. Don’t procrastinate. Take control and take care of yourself.

 

 

 

Options for Dealing with High Blood Pressure

Did you know that as many as seventy two million people in the U.S. 20 and older have high blood pressure? Twenty eight percent of these do not even know they have it.

 

Many people don’t worry about their blood pressure until they get older. While it might make sense to an extent, it is never too early to monitor your blood pressure. If you have a family history of high blood pressure, you want to start right away. Just know that a family history doesn’t have to be your history.

 

Don’t wait until you are diagnosed with something before attempting to prevent it or cure it? By taking control of what you eat and your level of activity and or exercise, you can prevent a diagnosis of high blood pressure which can lead to a stroke, heart or kidney disease later in life.

 

All it takes is thirty minutes a day of physical activity or exercise to control your blood pressure and better your health. In addition, eat healthier foods. Try to stay away from salty and fatty foods. Salt increases your blood pressure and fatty foods might cause weight gain, which causes high blood pressure as well. If salt is needed, use Sea Salt. Throw out the refined table salt. Try to eat more vegetables and fresh fruits. You might find that you like them more than you thought you would.

 

Another factor that contributes to high blood pressure is stress. Find time to de-stress.  Take 5 deep breaths on an inhale count of 4 and exhale count of 4.  This takes less than 5 minutes.  Read a book, take a walk, and step outside the office for a few minutes every time you feel overwhelmed. Have lunch in your car, our sit outside under a tree, away from co-workers.  Make sure you breathe in Prana (life-energy force). You will be surprised at the wonders of these few simple steps.

 

If you take medications talk with your doctor to make sure they aren’t affecting your blood pressure. Certain medications can raise your blood pressure. Antidepressants, cold medicines, oral contraceptives, steroids, even nasal decongestants might be affecting your blood pressure without your knowledge.

 

Remember, your family history doesn’t have to be your history. Change your history.  Eat differently, exercise, and remove yourself from stressful situations. Don’t worry about what others think, make decisions that are good for you, not for others.  Stay away from negative people, stop answering your cell phone when you don’t want to.  It’s ok.  Spend time with yourself.  Take the scenic route on your way back from work if possible. It will help you de-stress by the time you make it home to deal with your family.

 

You want to be in charge of your health and not wait until something happens to take control. A healthy you will be a happier you. Your health is your greatest wealth.

A Positive Mindset for Children

A Positive Mindset for Children

Human nature is such that most people acknowledge the negative. Let’s take social media for example.  Notice how many views a video of a fight gets opposed to a video about educational information.  When you watch the news, it’s as if there is nothing good happening in the world.  The majority of stories is about death, violence, or other tragedies.  Why is it that humans entertain negativity instead of focusing on the good?

This same mentally is also seen in relationships. Let’s focus on children for now. Children are very impressionable and innocent. When dealing with children it is important from an early age to be mindful   about what is planted in the child’s mind.  Words and actions can by far become destructive to the child’s self-esteem and confidence.  Therefore, children must be spoken to with the utmost care and concern.

Everyone dealing with children whether in games or doing simple things should be mindful of the comments, actions, and encouraging nature that they envelop around them. As adults we may see things as trivial or silly, but those same silly and trivial things are very important to a child.  It is imperative that a child is dealt with carefully and with prudence.  In doing so, the child learns to foster a positive mindset and the willingness to try new things without having to be concerned about being condemned or criticized.

Those who are in position to impart the necessary confidence in a child should take every possible opportunity to praise a child as often as possible in order to help the child understand how to acknowledge the good in others too. When the adult is able to focus on the positive of everything, the child will also learn to do the same.  Imprinting this positive focused mindset in a child will be useful in the “real world.”

Children definitely respond better to positive words and actions.  It is much easier to get the cooperation and participation of a child when the general persuasive comments and compliments are of a positive nature. A child who is used to being positively encouraged will also be able to give positive encouragement to others. These types of children would have no problem making friends and being popular. Their ability to share and be caring is also a byproduct the positive elements they have been exposed to.

A child can also be affected by  someone with negative vibes in a their surroundings.  Have you ever noticed a child being afraid to approach someone, sit next to them, or even say hi.  It’s the person’s negative vibes that the innocent child is feeling. Pay attention to children’s reactions around certain people.  Let’s be cautious about the vibes we send out to children and the vibes of other people in their company.

Let’s all focus on the positives, especially when interacting with children. We want our children to know their worth, know their strengths, and know their values.  We want children to be free to explore and expand their creativity.  We want them to see positive actions, hear positive words, and be encouraged. Positive Vibes! Positive Minds! Positive Lives!