In the previous YWN article , we examined high cholesterol and diabetes, and the steps we can take to mitigate, and in some instances, eradicate them completely. Now let’s take a look at achieving healthy blood pressure levels, and the role exercise plays in maintaining overall good health.

High Blood Pressure

High Blood pressure, or hypertension, is known as the “silent killer” since sometimes, there are no apparent symptoms until it’s too late.  This very treatable condition is prevalent in more than 20% of the population. Another significant number of people have what is known as “high normal” or “borderline” blood pressure.  That is, they don’t have normal readings and as such, are at risk for being hypertensive. According to the National Heart, Lung and Blood Institute, undetected and untreated high blood pressure can:  

1) cause the heart to enlarge, which may lead to heart failure.

2) cause aneurysms to form in the brain’s blood vessels, causing stroke.

3) cause blood vessels in the kidneys to narrow, causing kidney failure.

4) enhance hardening of the arteries throughout the body, leading to heart attack, stroke   and kidney failure.

5) lead to loss of cognitive abilities such as memory, problem solving, concentration and judgment.  

In order to help you reduce your blood pressure, try the following:

1. Get your “five a day’ servings of fruits and vegetables, all of which are great sources of potassium. Better yet, shoot for seven to 10 a day. Research indicates that the more fruits and vegetables you eat, the thinner you’ll be and the lower your blood pressure will be.
2. Avoid or limit processed foods. When foods are processed, some of the potassium usually leaches out, and sodium frequently is added for taste. This is one reason that eating foods in their natural state, or as close to it as possible, is a good idea.
3. Load up on legumes. Beans are a very rich source of potassium, ranging from 700 to 800 mg per cup, depending on the type of bean. A “potassium-rich” banana has 450 mg.
4. Don’t forget tofu. Made from soybeans, tofu is rich in potassium, with nearly 600 mg in a cup, as well as calcium – another mineral that helps control blood pressure.
5. Dig into the potatoes. Baked or roasted in the oven, not only are potatoes a yummy side dish, but they’re loaded with potassium – about 800 mg in a one-potato serving.
6. Don’t boil your food. Boiling foods, especially in large amounts of water that you then spill off, leaches out potassium. A boiled potato, for example, loses up to half its potassium, as do most vegetables. Instead, steam, bake, roast or microwave.

A Word about Exercise and the Role It Plays 

Modifying your dietary intake will be very helpful, but not as helpful as combining it with a well-balanced exercise program.  Both aerobic and resistance exercises also have a profound effect upon high cholesterol, diabetes and high blood pressure in a positive way.  Exercise has the following benefits: 

• Lowers Blood Pressure and Stress
• Lowers Blood Sugar
• Increases Your Energy
• Promotes Weight Loss

To recap, high cholesterol, diabetes and high blood pressure, all of which have the potential to be life-threatening, can, in most instances, be controlled with proper nutrition and exercise.  So what are you waiting for? Committing to an all-around healthier lifestyle is a great way to “…add hours to your day, days to your year and years to your life.” 
 

Alan Freishtat is an A.C.E.* CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 15 years of professional experience. He is the Co-Director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M. Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]  Check out the Lose It! web site – www.loseit.co.il.  US Line: 516-568-5027.

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