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22.12.2013
As well we know, appropriate diet is very crucial when it comes to lowering high blood pressure (hypertension) with lifestyle approaches. In addition, systolic pressure is the measurement of force against the artery walls when your heart pumps blood.
Actually, it is ok to get some sodium from your diet, but make sure you get it not too much. If you have hypertension, the following are list of bad foods rich in salt you should restrict in your diet (reference; Canadian Nutrient File 2011). Rice (especially brown rice), barley, quinoa, oats and wheat are some grains low in sodium.
In general, most frozen fruits and vegetables contain very little salt – even some of them are free of salt.
The following are other foods rich in sodium that you may not expect before (according to an outline released by the U.S. Other foods rich in salt that may shock you include; a cup of spaghetti sauce (it contains about 1,203 mg of sodium), a cup of seasoned bread crumbs (2,111 mg), and a packet of dehydrated onion soup mix can contain almost 3,132 mg of sodium! Most of salt found in foods that you eat are added in processing (though salt also can be found naturally in certain foods – but only in small amounts). See also some helpful ideas on how to make and cook foods low in salt or even free in salt in this section! According to DASH diet, the recommended total fat intake a day for hypertensive people should be lower than 27 percent of their total calories – and most of their total fat intake should come from healthy fats (unsaturated fats).
Saturated fats and trans-fat foods can increase your LDL (it stands for low density lipoprotein – and it is commonly considered as ‘bad cholesterol’).
Foods high in cholesterol also can cause high cholesterol, but saturated fats are more harmful and can cause more impact on the raised LDL level in your bloodstream.
Full your diet with more healthy unsaturated fats so thus most of your dietary fat doesn’t come from unhealthy fats. Avocados, fish (like tuna and salmon), and some nuts are great sources of unsaturated fats. Experts have confirmed that too much drinking alcohol can be bad for your heart and cardiovascular system.
So if you drink, ensure your do it so moderation (not more than one drink a day for women, and not more than 2 drinks for men – recommended by the American Heart Association)! Also, you would be surprised that even if you work out a lot, you won’t see good results without first fixing your diet. Read Labels and Eat Fewer Ingredients – Check the ingredients, usually the ones listed first make up most of the food product.
Eat Several Smaller Meals or Only Eat When You’re Hungry – The smaller portions make you full enough to not overeat and your body has an easier time digesting. Note: For some time, I counted calories and tracked my meals, but that just turns obsessive and I don’t think it’s good for you to eat based on the numbers you see on the calorie counter. I’ve actually gotten quite a few requests for this post recently, so, here are my suggestions, tips, and tricks to meal & menu planning!


Before you start to plan your meals for the week, first plan out what your overall diet will be like.
This allows me to pick whatever veggies I am hankering for that day, or whatever was fresh at the market. First, pick your proteins or staples.  It is hard to buy exactly enough of something for just one meal, so its safe to say that you’ll be repeating a lot throughout the week. After that, just scan down your meal plan again and think about what you can make ahead, to make your week even easier for yourself.  The more you have ready to grab, the less likely you are to go for an easier or more convenient option.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen. To read this newsletter in an easy .pdf format, click here to download Alkalizing Foods to Prevent Disease. Second, cheap, convenience foods and fast foods—sugar, refined flour products, and fried foods—which are largely acid-forming, are everywhere.  Beyond convenience foods, we must also add the factor lifestyle—our “grab-and-go,” “grab-on-the-go” hurried living undermines home cooking, particularly the preparation of alkalizing foods like dark leafy greens and other plant-based alkalizing foods.
Third, because the brain runs on glucose and because our lives are over-filled with stresses and overthinking, we often find ourselves running around on “empty.”  When we “hit the wall,” we crave sugar and refined carbohydrates as a stop-gap to stoke and appease our brain cells to keep them working for us despite fatigue and stress. To consume sufficient alkalizing foods in today’s world requires a conscious and conscientious effort. The Potential Role of Acidity in Chronic Disease:  Bernard and Bechamp ‘s “Milieu Interieur” vs. Blood and extracellular body fluids, largely composed of H2O, are the medium of the myriad ongoing chemical reactions that take place in the body to preserve homeostasis and sustain life. Moving up the pH scale, hydroxyl ions (H0-) begin to dominate.  At pH 12, hydrogen ions are greatly diluted, with only one gram of hydrogen ions to 1,000,000,000,000 liters of water. These are particularly helpful for people suffering from cancer and joint issues, and other chronic conditions that are linked to over-acidic blood conditions. Bieler broth is a wonderful, nurturing and calming food that has been used by holistic doctors for fasting.  It helps to nourish and de-acidify the system and can be enjoyed in limitless amounts. Fluids become increasingly alkaline as pH values rise above pH 7, which is neutral.  Reactive hydrogen ions are increasingly diluted and outnumbered by hydroxyl electron donor ions.
While there are plenty choices of healthy foods that can help lower blood pressure (BP), there are also some bad foods you need to restrict and avoid because they can cause bad impact on your BP. And as a result, your systolic blood pressure can increase because there will be more force against your artery walls – either for your diastolic blood pressure. On the other hand, diastolic pressure is the measurement when your heart at rest or in between beats.
The good news, although too much consumption of sodium can cause hypertension, but however it is also needed by the body in small amounts to help control your blood pressure!
But for people with hypertension, the dietary salt intake should be lower than 1,500 mg a day – recommended in DASH diet (the Dietary Approaches to Stop Hypertension)! But there are also some products of them that contain some sodium or even pretty high in sodium.


Overtime, high bad cholesterol deposits in the bloodstream can cause narrowing and hardening arteries such as a condition called atherosclerosis. This is the major reason for why it’s important to restrict saturated fats – even if you don’t have hypertension.
These healthy fats are not only helpful to avoid excessive consumption of unhealthy fats, but some are also rich omega-3 fatty acids that can be good for the health of your heart in long term. Sit down with your Acceptable Food List and break it up into some meals you already know and love. 200 calorie meals, 300, 400, 500, etc.  You can just pick and choose your meals based on the totals. Now, there are two ways you can do this and it must just be based on your own preference – you can be super specific, or guideline style. Make yourself a prep-list.  I do my prepping on Sundays, it helps like you wouldn’t believe! But, once we understand the role that alkalizing foods can play to prevent over-acidic blood conditions, a factor that is linked to chronic disease, it is easier to make such a commitment. So to turn that around, over the course of February until now, I have been trying out “clean eating”. It’s not a short term crash diet or cleanse, and the focus isn’t to lost weight, but to develop a lifestyle and maintain more permanent results through good habits and self-discipline. Don’t fear fat because by eating it, it actually helps balance out your mental health, heart, cholesterol, and even weight. But with some tweaks!).  I want to eat low-fat, low-calorie, nutrient dense, and limited meats. I don’t know how to define it, but I found this lovely bit of information from The Gracious Pantry  that defines it wonderfully. So before you go for the pantry, drink some water and wait a couple of minutes to decide whether you’re craving food or you’re actually just thirsty.
Salt is good in moderation because of the iodine needed to maintain your thyroid, but not excessively in processed foods. The first step then, would be to write a list of every fruit, vegetable, bean, nut, meat, etc. All the words that sound scientific like the glycerides, dextroses, maltodextrin etc., probably means it’s bad for you. I’m actually so devoted to this that I’m going to plan something out with a nutritionist, I’ve revamped my fridge and pantry, and my parents have learned to add weirder items onto the grocery list. It’s wonderful and it also annoys them, but the mindset gets the whole family into healthy mode. Are you eating for a purpose – detox, weight loss, energy, etc?  Think about your goals and needs.



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