Close to three-quarters of adult Americans are overweight and
over a third are obese. One in every three adult Americans has high
blood pressure, putting them at a higher risk for heart disease and
stroke. There are countless diet plans, exercise regimes, and miracle
drugs available promising to help you lower blood pressure and weight.
But, even exercise and medications can be undermined by poor eating
habits. What it really comes down to is healthy eating and a low sodium
diet.
Healthy eating begins with learning about proper nutrition,
which will help you feel better physically and emotionally, have more
energy, and just be healthier overall. Once you learn some basics, you
can maintain a healthy diet while still enjoying the food you eat. There
are many tools available to count calories or to give you an idea of
how much to eat of what foods. But they don't necessarily help you to
understand the concepts of basic nutrition.
Here are 4 easy tips for healthy eating and a low sodium diet:
1. Remember the rainbow
Fruits
and vegetables are the cornerstone of a healthy diet. They have
essential enzymes, vitamins, fiber, and antioxidants you just can't get
from supplement pills. And what's great is that they're color coded.
Just
about all fruits and vegetables help to lower blood pressure, fight all
types of cancer, bad cholesterol, and harmful free-radicals.
Orange and yellow fruits and vegetables also promote healthy joints, alkaline balance, and healthy bones.
Green fruits and vegetables also reduce the risk of cancer and support the digestive system, vision, and the immune system.
Blue
and purple fruits and vegetables fight inflammation, and various forms
of cancer. They also support vision, the immune system, digestion, and
aid in the absorption of calcium and other minerals.
White fruits and vegetables are powerful immune system boosters and fight colon, breast, and hormone-related cancers.
Always
try to eat fresh fruits and vegetables and it is best not to add
artificial sweeteners, try stevia or a little honey to your fruit. if
you need to, and to use salt substitutes, salt alternatives like fresh
lemons, or salt free seasonings on your vegetables instead of salt even
sea salt because of the sodium.
2. The protein perception
While
protein is important, many of us eat more than we need. It is suggested
that protein should make up only 10% to 35% of a diet. This averages
out to look like about 1/3 of your plate (about the size of the palm of
your hand) and the remaining part of your plate should be about 2/3
vegetables accented with some fruits, nuts and oils.
We also eat
too much processed meat which is high in sodium. While fresh, lean meats
are a good source of protein, there are great alternatives such as
eggs, beans, nuts, and tofu.
3. Healthy fats do exist
There
are two main types of healthier fats: Monounsaturated and
polyunsaturated fats are actually needed for skin, nails, hair, heart,
and brain health. Sources of monounsaturated fat are plant oils, nuts,
seeds, and avocados. Polyunsaturated fats, including the Omega-3s, are
in fish, walnuts, and sunflower, avocado, corn, soybean, and flaxseed
oil. Note: Monounsaturated and polyunsaturated fats are typically liquid
at room temperature and when chilled.
Nuts and seeds can be a
great healthy snack, (definitely a healthier choice than potato chips)
just watch out for and avoid the added salt.
4. Everything in moderation (including moderation)
Forbidding
yourself eating certain foods that you love is just setting yourself up
to fail. Instead, work toward eating them less often or as an
occasional indulgence. And, you know what? Occasional indulgences are a
good thing and will actually help you stick with better eating habits.
Just be sure to keep them occasional for long term success.
About
75% of people who have a heart attack, stroke, and/or chronic heart
failure have high blood pressure. With healthy eating and a including a
low sodium diet you can achieve and maintain lower blood pressure.