FoodHealth & Fitness

8 Tips to Keep Blood Pressure & 6 foods to strengthen bones – Within Healthy Limits

Much is said about blood pressure, but what few know is that it can be controlled by adopting a healthy lifestyle and taking simple steps to reduce the risk of hypertension. It is clear that anti-hypertensives help to reduce it, but apart from medicines, there is much to do to keep the pressure within limits. Here are 8 simple measures to achieve this goal:

Move Yourself

Practice vigorous exercise for 30 minutes three times a week. That does not mean going to the gym if you do not want to: walking and gardening are good ways to exercise.

Weight control

Keep the weight within the normal range for your height and your gender.

Eliminate Stress

Find some effective and convenient ways to manage stress and put it into practice.

Alert against salt

Reduce salt intake, this may require the guidance of a nutritionist, but a simple and effective strategy is to reduce the intake of processed foods and snack foods. Experts suggest limiting daily consumption to about 5 kg – a shallow teaspoon.

Know the risks

The pressure is family character; so, if your parents are hypertensive, maybe you are too. Check your blood pressure regularly, especially after your 45th birthday.

Limit Alcohol Consumption

If you want to control your blood pressure, you should drink at most one glass of wine a few days a week.

Stop Smoking

Smoking is an important risk factor for high blood pressure. Use all available resources to stop smoking.

Eat Well:

Reduce fat intake and increase fiber intake does not bring about direct blood pressure improvement, but decreases the risk of myocardial infarction.

6 foods to strengthen bones

6 foods to strengthen bones

When we think of a healthy diet to strengthen bones, the first foods that come to our minds are dairy products. However, there are many other items in the refrigerator and pantry that can strengthen bones and keep osteoporosis away.

The truth is that to keep the bones healthy and strong, you need to provide them with a unique blend of nutrients. That’s because bones are living and evolving structures – although we often forget that! If it were not so, a broken bone would never recover.

The 6 foods listed below and their respective benefits have been taken from the world’s best-kept health book, where you find many other precious tips to take care of your health!

Black Plum:
Postmenopausal women who ate 10 black prunes per day had significantly higher bone mineral density than the control group, who ate dehydrated apples, according to a study. It is believed that the substances present in the black plum prevent the collapse of the bone.

Green Vegetables:
Cabbage, broccoli and kale are rich in calcium; a cup of cooked cabbage contains almost 200 mg of calcium, which is equivalent to a quarter of the daily requirement of this mineral.

Almonds:
Only 26 g of almonds provide 60 mg of calcium. Eat them as a snack or get accustomed to adding them to salads, cereals or sauteed dishes.

Seeds:
oils Some of the best-known seed oils are canola, linseed and sesame oils. They are rich in omega-3 fatty acids, which seem to increase the absorption of calcium by the body, reduce the amount of this mineral that is lost in the urine, strengthen bones and even increase bone growth.

Soy:
The natto , fermented soybean paste that Japanese love to eat for breakfast, is among the richest sources of vitamin K 2 , the type of vitamin K more associated with bone health. Other sources of this vitamin include cured or fermented cheeses, eggs and some meats.

Sardine:
Canned sardines can increase calcium intake, which helps strengthen bones. The reason? The canning process softens the bones of the fish, facilitating the absorption of calcium.

Recently, I was on my travel to Bangkok and I take care of these health tips to keep myself healthy & fit.

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