This is the 4th blog I’ve written recently about Metabolic Syndrome. I’ve discussed several of the risk factors involved in determining if you are at risk of developing Type II Diabetes.
Those risk factors are:
- Obesity with waistlines over 40 inches for males and over 35 inches for females
- High or low blood sugar
- Elevated BMI (body mass index) greater than 30
- Elevated triglycerides
- Low levels of “good” cholesterol – HDL
- High blood pressure/hypertension
You now know some of the risks of having an oversized waistline. You know more about the “insulin trap” and reasons for getting off the “glycemic rollercoaster.” You know the importance of having a healthy BMI. You understand more about how important it is to have healthy levels of triglycerides, LDL and HDL cholesterol.
Now it’s time to learn more about the importance of having healthy blood pressure. It is a determining factor as to whether you have hypertension. Hypertension is otherwise known as ‘high blood pressure.
High blood pressure can be diagnosed when your blood pressure reading is approximately 130/85 or above. The top number (130) is known as the ‘systolic’ (sis-TOL-ik) which determines the pressure of your blood while the heart is pumping. The bottom number (85) is known as the ‘diastolic’ (di-ah-STOL-ik) which determines the pressure of your blood while your heart is at rest between beats.
Stress, anxiety, blockages or other health issues can increase your blood pressure.
Several years ago some of my cousins and I were discussing health issues and the subject of blood pressure medication came up. My cousins were saying that high blood pressure runs in the family as they were all on medication to lower their blood pressure. I mentioned that I’m not on blood pressure medication and my blood pressure is fine. The comment was made to me, “You just wait a few years and you will be.” Well, many years have passed, I am now 70 years old and still do not need to take any blood pressure medication.
What is very sad is that 2 of those cousin’s have had strokes since that conversation took place! One is about 5 years older than me and the other is about 3 years younger than I am. I was unable to convince them that proper nutrition, supplementation and other lifestyle habits could have helped them avoid complications from high blood pressure.
One of the reasons I do what I do is to help people make knowledgeable choices about their nutrition, supplementation and lifestyle habits.
Even the US National Institute of Health has determined that what foods you choose to eat affects your chance of developing hypertension. As a matter of fact they developed a program known as ‘Dietary Approaches to Stop Hypertension’ otherwise known as DASH.
The DASH eating plan recommends the following:
- Be conscious of the amount of sodium, especially that found in table salt.
- Avoid foods that are high in saturated fat, cholesterol and total fat.
- Limit intake of red meat, sweets, added sugar and sugar-containing beverages.
- Assure daily intake of fruits, vegetables, whole grains and nuts.
- Only consume fat-free or low-fat dairy products.
- Choose fish and poultry over red meats.
- Key nutrients to focus on are potassium, magnesium, calcium, low-fat protein and fiber.
I would like to comment on the above DASH eating plan based on my knowledge, experience and common sense.
Your body needs sodium to help maintain a healthy balance of fluids in your body, to help transmit nerve impulses and it influences the contraction and relaxation of your muscles. So what are some common sense ways to balance your sodium intake?
- Reduce or ideally eliminate chips and other packaged salted snacks.
- Reduce or eliminate pre-packaged foods like TV dinners, boxed or pre-seasoned foods.
- Taste before reaching for the salt shaker.
- Use other spices to enhance flavors when cooking. It’s ok to add salt when cooking as long as it’s reasonable and you are cooking from scratch with whole foods. Garlic and onion are great flavor enhancers.
- Limit the use of most condiments such as soy sauce, salad dressings, sauces, dips, ketchup, mayo and relish.
- Read labels. Here is a list of other names used that have high salt content:
Baking soda (sodium bicarbonate)
- Avoid refined, processed, regular table salt; use a natural form of salt such as unrefined sea salt.
If you have been reading my posts you know it is important to get healthy fats. You also know that foods containing cholesterol do not necessarily raise your cholesterol. That is a lie so many people including the medical professionals have bought into from the drug companies selling statin drugs.
For example eggs may raise your HDL (good cholesterol) but in the process may lower your LDL (bad cholesterol). That is a good thing.
Red meat is not the demon it has been made out to be. Full fat dairy is also not that bad. Our society today has bought into the no fat and low fat craze yet obesity has been on the rise for decades.
So where do you get healthy fats?
- Animal meat that is not fattened in feed lots with corn and soy – this includes poultry like turkey and chicken.
- Certified raw dairy if possible. Butter is better than margarine. A low fat diet can more likely cause heart disease than a high fat diet. Kefir, yogurt, cottage cheese and buttermilk can be healthy choices for dairy.
- Avoid any hydrogenated cooking oil or anything that has hydrogenated oil added to it – read the label. Olive oil is great for low heat cooking and salad dressings.
- Supplement with Tre-en-en, the essential oils from the husks and hulls of wheat, rice and soy.
- Health screened fish especially salmon is number one in controlling blood pressure.
- Nuts are a source of healthy fat especially raw almonds and walnuts.
Remember fat is fat. Too much fat of any kind will contribute to obesity. You must focus on the healthy fats and stay away from the unhealthy fats. You will be amazed as to the change in your overall health when you focus only on the good fats.
Research has also shown that losing just 4 to 10 pounds can result in a reduction of both systolic and diastolic blood pressure.
Pat’s DASH Eating Plan for Maintaining Healthy Blood Pressure
- Avoid table salt and all processed packaged foods. Use only unrefined sea salt – check with your local health food store.
- Eat meat from pastured animals. This includes both red meat and poultry.
- Limit intake of sweets, especially sugar-containing beverages or anything with high fructose corn syrup.
- Assure daily intake of fruits, vegetables, whole grains and nuts.
- Consume full fat dairy products and eggs that are from pastured animals.
- Eat fish regularly. Choose fish that is safe for human consumption.
- Key nutrients to focus on are potassium, magnesium, calcium, protein and fiber – notice I do not say low-fat protein.
- Consume garlic, onions and other allium vegetables regularly.
The above eating plan will help you maintain a healthy blood pressure.
What can you do additionally if your blood pressure is high and/or you are on blood pressure medication?
(Please note: I do not advocate nor suggest you stop blood pressure medication without consulting your doctor however you may be able to prove to your doctor that you do not need medication.)
The following NeoLife/GNLD supplements have been known to reduce blood pressure even for people who supposedly have a genetic pre-disposition of having high blood pressure.
Establish ‘Pat’s DASH Eating Plan’ and make a commitment to taking the above supplements as directed on the label for 4 to 6 months. Let me know what results you notice in your blood pressure as well as your general health.
Keep your blood pressure at healthy levels to reduce your risk of developing Metabolic Syndrome and Type II Diabetes.
Unlock the Key to your Future Health!
Join our NeoLife Online Health Club. You will be able to purchase the above mentioned products at the wholesale price.
Pat has been married to the same man for 52 years, is the mother of 3 adult children, and grandma to 8 grandchildren. Growing up in the country gave her a head start to living a healthy lifestyle. This grandma became interested in nutrition as a mother and for the past 27 plus years she has specialized in teaching others the importance of good nutrition. Challenges along the road have been many; her father overcoming congestive heart failure with nutrition, her husband's battle with GERD and avoiding a major heart attack, her daughter's battle with a brain tumor, her grandson beating Hodgkin's Lymphoma, her mother's stage 4 lung cancer, her mom-n-law's dementia, and others. Her goal is to empower the future health of others with wisdom, knowledge and common sense so they can have the BEST REAL HEALTH possible.
Join Pat in having the Best Real Health possible.
Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness,faithfulness, gentleness and self-control. Against such things there is no law.
(All information on this blog site is not intended to diagnose, treat, cure or prevent any disease. Information on this site has not been approved by the Food and Drug Administration.)
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