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WHAT ARE THE REASONS OF HIGH BP AND WHAT ARE THE GOOD MEDICINES FOR IT AND HOW TO CONTROL OF HIGH BP WITHOUT THE MEDICINES?
1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol.
Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat in the ingredient list of a food label, that food has trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish.
One type of fat – omega-3 fatty acids – has been shown to protect against heart disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout, herring, and sardines.
To help you translate the above guidelines into daily food planning, here are key guidelines:
Select nonfat dairy foods only, 2 servings daily.
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day. From the choices below, which are listed from best to poor, try to select almost always from the top.
Best choice: omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.
Good choice: most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).
Satisfactory choices: crustaceans (shrimp, crab, lobster, crawfish), poultry (white meat, skinless) game meat (bison, venison, elk, ostrich), optimally free-range and grass-fed
Poor choice: red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.
Red meats are the least desirable choice because they not only tend to have the highest proportion of saturated fats, they are also higher in heme iron, which likely raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the gut’s microbiome, which recent research indicates may raise cardiovascular disease risk.
2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).
Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include carrots, brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, nectarines, and apples.
3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.
Common legumes include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They’re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, ldl cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.
Nuts and seeds have been proven to modestly lower ldl cholesterol levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don’t eat more than 1 ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce).
4. Lose as much excess weight as possible.
Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer.
Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.
Note: the above steps contain the key food groups that have cholesterol-lowering properties. The supplements described in tips 5 and 6 may provide additional ldl lowering.
5. Take plant sterol supplements.
Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower ldl cholesterol levels. Your best choice is supplements, such as cholestoff (by nature made), because they do not have the calories, sugar, trans fats, and/or salt of many foods enriched with plant sterols.
6. Take psyllium (such as metamucil).
Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. Metamucil is the best known brand, but psyllium is also available in less expensive store brands. Studies have shown that 9 to 10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of sugar-free metamucil, reduced ldl levels.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.
My mother is a patient of high cholesterol and also had suffered a mild heart attack as shown in ECG tests. She doubts that she may suffer from heart related problems in future. Please suggest some home remedies and ayurvedic medicines to keep away any further problems especially blocks in veins. Thank You in advance.
Sir. I have this cough from past three months and feels in my chest as if there lot of phlegm and congestion. Had shown my family physician few times but no help. Even chest xray show nothing. Please advise what should I do sir. Rgds. Ejazz ahmed.
I am 49 years old from Hyderabad I am a BP patient and am taking tablets from past one year. Last month a had high triglycerides. I am taking Atorvas as advice by the physician. Now I have started getting burning sensation in both my feet and also I am not able to get an erection for intercourse. I do walking every morning for about 30 to 45 minutes. I am undergoing a lot of trauma due to this Can you please advise me what to do or whom to consult Will I get alright again.
My mother' s blood pressure is high from last 7 days and not coming back to normal from 170 instead of taking regular medicine. Her age is 52. Can you please suggest ?
Mujhe pichle 2 year se cold (jukam) ho rha hai balgum bhi ata hai. So I think jyada cold and balgum se mere fefde compress ho gaye h. Mjhe apni chest ka size bhi short lag rha hai. So Please advice for name the test jisse mjhe pta lag sake ki size compress ho rha h ya nhi. Thanks.
I m a 25 year old male and I m feeling a pain in left syd chest goes through left shoulder. And feeling that there is nothing left in my left hand sometimes. What should you do?
How can we reduce our heart problems. I have done enjoplasty before a 2 months so can I join gem exercise? How can reduce our lazy ness also Pls tell me.
While 120/80 used to be considered normal, the new American Heart Association guidelines define three levels of abnormal blood pressure values.
120-139 / 80-89 is now considered to be �prehypertension� (or �Almost High Blood Pressure"), and doctors are watching blood pressures in this range more carefully than in the past.
140/90 is the cutoff for Stage 1 Hypertension. Stage 1 Hypertension may or may not be treated with medicines, depending on lifestyle and other risk factors.
Systolic pressures above 160, or diastolic pressures above 100, patients are classified as having Stage 2 Hypertension, a serious condition that warrants immediate medical treatment.