“Excess dietary salt is most notorious for increasing blood pressure. Americans have a 90 percent lifetime probability of developing high blood pressure – so even if your blood pressure is normal now, if you continue to eat the typical American diet, you will be at risk.“

Joel FuhrmanM.D. (born December 2, 1953), is an American board-certified family physician who specializes in nutrition-based treatments for obesity and chronic disease.

The foods to buy are low sodium foods —-What to buy:

–Fruits – Fresh, canned or frozen.  I recommend with canned look at the ingredients to make sure you know how much sodium is in a serving.  Remember for a person with high b/p you want to keep your sodium count less than 1800 to 2000mg a day.  Sodium causes the vessels to vasoconstrict (or narrow) which increases blood pressure in a person.

-Vegetables – Fresh or frozen (no sauce or plastic pouches)  Canned (UNSALTED, AGAIN check the canned label for the amount of sodium in each serving.).

–Drinks – Fruits juices, fresh or frozen.

Canned low sodium or no salt added  tomato & vegetable juice.

Instant breakfast* (all flavors but eggnog) —- limit to 1 cup /day

-Dairy choices – liguid or dry milk (1% or skim milk).

Homemade buttermilk (made from powdered milk) *limit these to 2-3 cups a day*

Cottage cheese, dry cured (low sodium)

Ricotta Cheese from low fat or skim milk

Farmer Cheese, part skim mozzarella neufchated *limit cheese to 1oz or 1/2 cup of one cheese/day.

-Fats, Oils –  Canola, Olive, Corn, Cottonseed, Peanut, Safflower, Soybean &

Margarine (unsalted)

–Meats, Poultry, Fish

Fish, fresh or frozen (NOT BREADED): Canned tuna and salmon (Unsalted or rinsed).

Chicken or Turkey

Lean cuts of: BEEF, VEAL, PORK, LAMB.

BEEF TONGUE if you must have.

-Meat Substitutes

Dried beans, peas, lentils (not canned)

Nuts or seeds (UNSALTED, DRY ROASTED), sunflower seeds, peanuts, almonds, walnuts.

Unsalted peanut butter

Tofu (soybean curd)

–Breads, Cerals, Grains, Starches:

Loaf of bread and yeast rolls (limit to 3 slices a day)

Homemade breads with regular flour, not self rising.

Melba Toast

Matzo Crackers

Pita Bread

Taco Shell

Tortilla (corn)

Cooked cereals like corn grits, farina (regular), oatmeal, oat bran, cream of rice, cream of wheat (AVOID instant cereals).

Puffed Rice or wheat, shredded wheat (or any cereal with 100-150mg sodium–limit to 1 cup a day).

Wheat germ

Popcorn (no salt or fat added)

Starchy vegetables: corn, potato, green beans, etc…  (not canned unless salt free).

Rice (enriched white or brown)

Pasta

– Cooking ingredients, seasonings

Corn starch, tapioca

Corn meal (not self rising)

Fresh or dried herbs, salt free herb seasonings.

Flour, regular white or whole wheat (not self rising)

Fresh fruits or vegetables (lemons, limes, onions, celery, etc.)

Fresh garlic or ginger

Louisiana –  type hot sauce (limit to 1 tsp/day)

Low sodium baking powder

Onion or garlic powder

Tomato paste, unsalted tomatoes, unsalted tomato sauce.

Vinegar

Water chestnuts, yeast, butter substitute (such as Molly Mc Butter—limit to 1/2 tsp/day).

– Sweets

Carob powder, cocoa powder

Flavored gelatins

Fruits (fresh, canned, frozen)

Frozen juice bars, fruit ice, sorbet, sherbet

Sugar, honey, molasses, syrup (cane or maple)

Jelly, jams, preserves, apple butter

Graham and animal crackers, fig bars, ginger snaps

OTHER WAYS TO IMPROVE HEART FUNCTION:

1. Lose Weight, if you need to.  The heart does not have to beat as hard to send blood to all parts of a slim body as opposed to a overweight or obese body.

2. Don’t smoke-Smoking makes blood vessels constrict making it more difficult to move the blood throughout the body to all tissue parts and it also makes it more difficult in breathing.

3. Avoid hard exercise and lifting heavy objects to prevent sudden pumping demands on your heart.

4. Wear clothes that permit good bloodflow in the legs.  Garters, hose with tight tops (like thigh-high or knee high hose) may slow blood flow to and from your legs causing clots.

5. Avoid temperature extremes-The body works harder to keep a normal temperature when you’re too hot or cold.

6. Try to stay away from people who have colds or the flu.  Ask your doctor if you should have a flu shot every year and a pneumonia shot every 6-10 years.

7. Talk with your doctor about how much alcohol (if any) is ok for you.  Since alcohol weakens the heart, heart failure may improve if you stop drinking alcohol.

8. Reduce high blood pressure or high cholesterol and control your diabetes (one major way is be compliant with your meds, diet, exercise program as your M.D. orders.  This can also help keep heart failure symptoms from getting worse.

9.  Herbal supplements may interact with heart failure drugs.  Ask your doctor before taking any herbal medicine.

**Recommended is to get clearance for any changes you decide to make with this advice on high blood pressure since you may have other conditions that may not allow certain foods,  or activity changes.  If you have high blood pressure get yourself a cardiologist or a primary doctor if you don’t have one yet who would know what’s best for you.**

Factors in helping to reduce or decrease high blood pressure, also noted as hypertension are:

-STRESS REDUCTION

Stress is defined as feeling tense on the inside due to pressures from the outside.  Most of us have many of these pressures, and some handle them better than others.  Since stress makes the heart work harder, try to find ways to relieve the pressure you felt when stressed.

One way of coping with stress is to deal with your feelings.  You may feel depressed, angry or anxious because you have high blood pressure.  These feelings are normal.  It may help to talk about how you feel with your family and friends.  When you accept that you have high B/P, you can put your efforts into living a more productive, good life with dealing with the hypertension.

Many people find yoga, meditation and prescribed exercise helpful.  Always check with your doctor before starting an exercise program to make sure you get clearance of what is safe for you by your primary doctor or cardiologist.

-Eat less SODIUM

Sodium is an important substance.  It helps your body balance the level of fluid inside and outside of the cells.  To keep up this balance, the body needs about 2000mg of sodium a day or less.  Yet most of us eat 3000 to 6000mg of sodium each day.

Most people with high b/p are asked to eat less sodium.  Sodium attracts water and makes the body hold fluid.  To pump the added fluid the heart works harder.  Also sodium in the body causes the arteries to vasocontrict increasing pressure in the vessels causing the pressure to rise.

Most people with high b/p are asked to eat less sodium at 2000mg or less a day and this is to prevent water retention and vasoconstriction in which both actions increase the blood pressure.  Follow your doctor’s advice about your sodium intake.

Many prepared foods and spices are high in sodium.  But, the most common source of sodium is table salt.  Table salt is 40% sodium and 60% chloride.  One teaspoon of table salt contains 2000mg of sodium.

HINTS TO LOWER YOUR SODIUM IN YOUR DIET:

-Season foods with fresh or dried herbs, vegetables, fruits or no-salt seasonings.

-Do not cook with salt or add salt to foods after they are on the table.

-Make your own breads, rolls, sauces, salad dressings, vegetable dishes and desserts when you can.

-Stay away from fast foods.  They are almost all high in salt.

-Eat fresh, frozen or canned, unsalted vegetables.  These have less sodium than most processed foods.  Read the labels and if they don’t have a label DON’T EAT IT.  Read the labels and eat the portioned size it says to for 1 portion with keeping a diary of what you ate with adding the sodium and when it reached 2000mg no more food that day with salt in it unless the doctor prescribes less.

-Buy water packed tuna and salmon.  Break it up into  a bowl of cold water, and let stand for 3 minutes.  Rinse, drain and squeeze out water.

-Don’t buy convenience foods such as prepared or skillet dinners, deli foods, cold cuts, hot dogs, frozen entrees or canned soups.  These have lots of salt.  Be picky on what you eat.

-Again, read all labels for salt, sodium or sodium products (such as sodium benzoate, MSG).  Ingredients are listed in the order of amount used.  A low sodium label means 140mg of less per serving.  Try to buy products labeled low sodium/serving.  Do not eat products that have more sodium than this per serving.

-When you eat out, order baked, broiled, steamed or pouched foods without breading or butter or sauces.  Also ask that no salt be added.  Go easy on the salad dressing.  Most are high in salt.

What not to buy:

-Canned Vegetables, sauerkraut.  Self rising flour and corn meal.  Prepared mixes (waffle, pancake, muffin, cornbread, etc…)

-Dairy Products- like buttermilk (store-bought), canned milks unless diluted and used as regular milk).   Egg substitute limit to ½ cup/day.  Eggnog (store bought) and salted butter or margarine do not buy.

-Soups: Boullon (all kinds), canned broth, dry soup mixes, canned soups.

-Meats and meat substitutes not to buy= Canned meats, canned fish, cured meats, all types of sausages, sandwich meats, peanut butter, salted nuts.

-Prepared mixes (pie, pudding, cake) or store bought pies, cakes, muffins.

-Cooking ingredients to use low sodium type or limit to 2 tbsp/day=

Catsup, chili sauce, barbeque sauce, mustard, salad dressing.

-Drinks to stay away from Athletic Drinks (such as Gatorade), canned tomato or vegetable juice (unless unsalted).

Stay tune for part 3 this weekend on What to buy as foods in your diet when dealing with high b/p or hypertension plus more.

“People with high blood pressure, diabetes – those are conditions brought about by life style. If you change the life style, those conditions will leave.”

Dick GregoryHYPERLINK   (born October 12, 1932 “American comedian, Social_activist”

High Blood Pressure or Hypertension affects 80 million Americans and nearly half of the people in the UK between the ages of 65 and 74, and a large percentage of those between the ages of 35 and 65. One of the problems associated with high blood pressure is that you will probably not even know you have it until you happen to have your blood pressure taken during a routine physical examination.

Upon diagnosis, you may wonder why you never saw it coming.  Most people don’t. Only those with severe high blood pressure experience any warning signs at all.

These signs can include headaches, impaired vision, and black-outs.

What is blood pressure ?

It is the measurement of the force that blood applies to the walls of the arteries as it flows through them carrying oxygen and nutrients to the body’s vital organs and systems. Naturally, our blood is under pressure as it rushes through our arteries. Even those with blood pressure in the normal range will experience an increase in their blood pressure during rigorous physical activity or during times of stress.  It only becomes a problem when the blood continues to run high.  This condition of blood pressure is known as hypertension　or high blood pressure　and in 95% of the cases, the cause of it is never known.  However, we do know the factors that set a person up to develop hypertension.

Factors influencing High Blood Pressure, they are as follows:

NON-MODAFIABLE RISK FACTORS ARE 4: HEREDITY-HIGH B/P RUNNING IN THE FAMILY

AGE-THE OLDER, THE HIGHER PROBABILITY YOU WILL END UP WITH B/P DEPENDING ON YOUR HEALTH AND HOW GOOD YOU TAKE CARE OF YOURSELF.

SEX-MALES VS FEMALES

RACE-HIGHIER IN AFROAMERICAN AS OPPOSED TO WHITE.

MODAFIABLE RISK FACTORS=FACTORS YOU CAN CONTROL IN YOUR LIFESPAN.

                                                                                                                                                                         **Obesity  – those with a body mass index of 30 or more   Drinking more than 2 – 4 alcoholic drinks a day   Smoking         High cholesterol   Diabetes   Stress and anxiety       Excessive salt consumption**

Possible causes of High Blood Pressure

Sometimes the cause of a person’s high blood pressure is determined, but this happens in only 5% of the cases.  When a cause is found, the person is diagnosed with secondary high blood pressure [hypertension].  In most of these cases, the cause can be linked to an underlying illness such as kidney disease, adrenal gland disease, or narrowing of the aorta.  Contraceptive pills, steroids, and some medications can also cause secondary high blood pressure [hypertension], though instances of this are not all that common.

High Blood Pressure and the important numbers

We hear the numbers, but do we really know what they mean?  Since your blood pressure numbers can help you to understand your overall health status, it is important that you keep track of it.  By knowing where your numbers are right now, you can head off such serious high blood pressure complications as angina, heart attacks, stroke, kidney damage, and many others that might surprise you – like eye problems and gangrene.

Medical professionals generally provide your blood pressure to you in terms of two numbers – a top one and a bottom one.  For example, if your blood pressure is 120/80, they may say that you have a blood pressure of 120 over 80.  Here is a definition for these numbers:

The bottom figure – this is your diastolic blood pressure. It is the pressure of your blood when the heart is relaxed in between the times when it is pumping.  Means the pressure is reading your heart at rest.

Your blood pressure requires monitoring when you have a systolic blood pressure of 140 or over and/or a diastolic blood pressure of 90 or over.  Those with diabetes must maintain a lower blood pressure that those who don’t have the condition.  Diabetics should maintain a blood pressure of less than 130/80.

Monitors for measuring High Blood Pressure

It is wise to monitor your blood pressure at home in addition to having it taken at your doctor’s office.　This will allow you to provide your doctor with readings that have been taken over time, providing a more in depth look at your personal health condition.  This will help him or her to prescribe the right hypertensive medication　and treatment for your specific condition.

The best blood pressure monitors are those that take your measurement from the upper arm.  Those that provide readings from the wrist or finger are not as reliable. You’ll also want to make sure that the blood pressure monitor you are considering has been proven in clinical trials. Trusted name brands include those made by Omron, LifeSource, Mark of Fitness, Micro Life, and A and D Instruments.　There are other brands available – the important thing is to do your research.

“Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function.”, says Dr. Ann Kulze.

Dr. Ann Kulze   (Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality).

There’s no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.

Blueberries.

“Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as

Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form — fresh, frozen, or freeze-dried.

Wild salmon.

Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, says Kulze. Both she and Pratt recommend wild salmon for its “cleanliness” and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, says Kulze; she recommends a 4-ounce serving, two to three times a week.

Nuts and seeds.

Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.

Avocados.

Avocados are almost as good as blueberries in promoting brain health, says Pratt. “I don’t think the avocado gets its due,” agrees Kulze. True, the avocado is a fatty fruit, but, says Kulze, it’s a monounsaturated fat, which contributes to healthy blood flow. “And healthy blood flow means a healthy brain,” she says. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.

Whole grains.

Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow,” says Pratt. “If you promote cardiovascular health, you’re promoting good flow to the organ system, which includes the brain.” While wheat germ is not technically a whole grain, it also goes on Kulze’s “superfoods” list because in addition to fiber, it has vitamin E and some omega-3s. Kulze suggests 1/2 cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons of wheat germ a day.

Beans.

Beans are “under-recognized” and “economical,” says Kulze. They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, Kulze explains, and since it can’t store the glucose, it relies on a steady stream of energy — which beans can provide. Any beans will do, says Kulze, but she is especially partial to lentils and black beans and recommends 1/2 cup every day.

Pomegranate juice.

Pomegranate juice (you can eat the fruit itself but with its many tiny seeds, it’s not nearly as convenient) offers potent antioxidant benefits, says Kulze, which protect the brain from the damage of free radicals. “Probably no part of the body is more sensitive to the damage from free radicals as the brain,” says board-certified neurologist David Perlmutter, MD, author of The Better Brain Book. Citrus fruits and colorful vegetables are also high on Perlmutter’s list of “brainy” foods because of their antioxidant properties — “the more colorful the better,” he says. Because pomegranate juice has added sugar (to counteract its natural tartness), you don’t want to go overboard, says Kulze; she recommends approximately 2 ounces a day, diluted with spring water or seltzer.

Freshly brewed tea.

Two to three cups a day of freshly brewed tea — hot or iced — contains a modest amount of caffeine which, when used “judiciously,” says Kulze — can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don’t do the trick, however, says Kulze. “It has to be freshly brewed.” Tea bags do count, however.

Dark chocolate.

Let’s end with the good stuff and my favorite desert. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. One-half ounce to 1 ounce a day will provide all the benefits you need, says Kulze. This is one “superfood” where more is not better. “You have to do this one in moderation,” says Kulze.

Lastly the prevention of diseases that can impact all organs including our brain.  With obesity comes the risk of heart disease, diabetes II, that can lead into further problems down the road with other systems of the human body.  To get on prevention check if your body mass index is in the range it should be and if your not sure check online BMI where it is for free.  If you need assistance with a good diet plan but more importantly knowing how to get in a regular routine of living a healthy life through diet, habits, balancing rest with exercise than you have come to the right site.  For no fee, no donation, no hacking go to healthyusa.tsfl.com and take a peek at what we offer which is at such a reasonable price.  We provide more of a reachable goal for you with having Dr. Anderson through access of his book “Dr. A’s healthy habits” with a personal coach and the foods to eat while your dieting.  If you have any questions or set backs and need to converse with someone that’s what your personal coach is there for; we provide support.  Take a peek go to healthusa.tsfl.com and you may just like what you see.  Join me and so many others in attempting to reach the goal of getting back in the right weight for our height.  I hope to hear from you.

“Get plenty of aerobic exercise, at least 20 minutes every other day,” said Professor Klemm who is the author of the book Memory Power 101.

Ways to keep your brain sharp as a tack despite the brain shrinking as we grow older

– “Get plenty of aerobic exercise, at least 20 minutes every other day,” said Professor Klemm who is the author the book Memory Power 101.   People who stay physically fit tend to stay mentally sharp and hold their cognitive abilities well into their seventies and eighties. A 2012 study of 691 seniors in the journal Neurology found that seniors who reported high levels of physical activity at age 70 had less brain shrinkage at age 73 than seniors who reported less physical activity. Exercise may decrease memory loss by improving blood flow to the brain.

– Brain Exercise

Train your attentiveness and focus. The most common mental problem with aging is distractibility, which inevitably interferes with memory. An example is when you open the refrigerator door and suddenly realize you forgot what you went to the fridge for,” said Klemm. He recommends challenging your brain with games like chess or Sudoku. Dr. Gandy recommends puzzles and memory training.

– Learn a New Skill

Some research shows that learning a new language or learning to play a musical instrument may help prevent memory loss and improve cognitive abilities. A 2011 study published in the journal Neuropsychology found that people who had instrumental musical training retained their memory and had less cognitive decline with age. The study included 70 seniors between age 60 and 83. The study found that the more years of musical training a person had, the better their cognitive performance was with age.

– Be More Sociable

Klemm and Gandy agree that social engagement is important in preventing memory loss. “Social engagement, along with physical and mental stimulation, all release substances in the brain that strengthen nerve connections called synapses,” said Gandy. A 2012 study published in the journal Neuropsychology followed 952 seniors for 12 years to see if social engagement protected seniors from memory loss and decline in communication skills. They concluded that being socially active reduced these declines and that seniors who showed declines tended to become less socially engaged.

– Get Your Antioxidants

Antioxidant vitamins may benefit memory by blocking free radicals that contribute to cell aging. Over the years, some large studies have found that antioxidant vitamins C and E may protect against cognitive decline. Gandy said that vitamins could help but cautions that they only help in cases of vitamin deficiency. You can also get plenty of antioxidants naturally in your diet. “They’re in any dark-colored fruit, berry, or vegetable. Also, take vitamin D3 and resveratrol pills,” advised Klemm.

– Learn to Meditate

Stress and anxiety may decrease memory and cognitive ability, so take steps to reduce these negatives. “Take up meditation, yoga, or another type of mind-body exercise that reduces stress,” said Klemm. A 2010 study in the journal Consciousness and Cognition found that just four days of meditation training could significantly reduce anxiety and improve memory and cognition. In the study, 24 volunteers took meditation training and 25 listened to a recorded book. Both groups had improved mood, but the meditation group also had better memory, less stress, and clearer thinking.