They are a good source of fiber and other nutrients that play an essential role in regulating blood pressure and heart health. The easiest way to include in your diet whole grains is to completely replace them with foods with refined flour (such as white bread). The dietitians also recommend the consumption of ground flaxseed – small brown seeds, which contain relatively large amounts of dietary fiber and omega-3 fatty acids.
Which cereals to choose:
• Whole meal
• Wholemeal bread
• Cereals with high fiber content (5 or more grams of fiber per meal)
• Brown rice, barley, whole wheat spaghetti
Which cereals to avoid:
• White bread and flour
• Doughnuts
• Waffles
• Biscuits
• cakes
• pies and other sweet products
• Popcorn
The high blood pressure, also known as hypertension refers to blood levels higher than 140/90 mmHg. This condition can exist without obvious symptoms or reactions such as headache and dizziness. Uncontrolled high blood pressure leads to progressive coronary heart disease, stroke and kidney failure. Hypertension can be prevented or treated in different ways, and one of them is a change in diet – because there are foods that enhance the performance of blood.
Packaged foods
Salt (or as it appears on the labels of sodium chloride – NaCl) is the main source of sodium in the diet. It raises blood pressure. Present in high amounts in many of the frozen and canned foods. For example, canned pickles, sauerkraut, olives, vegetables in sauce and liquid spices are almost always high in sodium. To lower your blood, avoid the consumption of vegetable juices and sauces for spaghetti. Whatever you buy, look for option without added sodium or no salt.
Processed meat
Salt is added to local foods to slow the development of harmful bacteria and improve the taste of meat. Sausages, ham, bacon, sausages and salami are just some of the meat products with added salt. Canned meats such as Ruse or boiled tripe also contain large amounts of sodium.
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There are products which are rich in fat, calories, cholesterol and … of course, many of them have been declared noxious. But, in fact, must be noted that while they have a number of useful properties which sometimes even exceed the negative ones.
1. Yellow Cheese
Most types of cheese contain a high percentage of fat and calories, but plenty of calcium. This product has linoleic acid, which reduces the risk of cancer, heart disease and diabetes. It helps to lose weight, since it allows fat to accumulate. Say “YES”: the types of fat with a strong aroma and taste intensely as feta, parmesan, blue cheese. Even a small piece will be sufficient to strengthen and to experience pleasure.
Say “NO”: the cheese with low fat (18-20%). These species, unfortunately, are not tasty enough, they are virtually odor free, therefore induce satiate quickly and can easily be preyade.
2. Chocolate
Not worth it to believe allegations that chocolate provoke headaches and the appearance of blemishes – no direct evidence in this direction. However, what is known of cocoa butter, thanks to its composition entering the antioxidants reduced the risk of cardiovascular and oncological diseases. Do not be troubled by the high fat content in the product – they are so fundamental “Good” (ie, mono) and do not increase the “bad” cholesterol in the blood. Chocolate and stimulate the development of serotonin in the brain responsible for good mood. Say “YES”: the bitter chocolate. It is most useful because it contains the greatest amount of cocoa butter. Choose varieties with aromatic flavor additives – will quickly be filled and therefore saving calories. Say “NO”: the chocolate croissants, biscuits and cakes with fillings. They are too caloric.
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The body absorbs more easily and quickly the calories from the drinks rather than solid food, say scientists from the University of North Carolina, USA. However, for the past 35 years the amount of calories received during drinking has increased 2 times, according to figures collected by them. It has long been known recommendation of nutritionists that every day one should drink at least two liters of fluid a day. But in the early 20 century when the first is talking about what has happened word for water. Today, fewer are people who prefer to satisfy their thirst with water. Increasingly, they drank fizzy drinks and juices. As a result of the early 70′s of last century calories that a person gets to satisfy his thirst, increased twice. And those extra calories threaten overweight, diabetes and other health problems. Dietitians are classified into 6 groups of drinks – from more to less than the intended (eg beneficial). Firstly, the water, followed by tea and coffee without sugar, a third – the milk, the fourth – juices and sweet drinks, the fifth – energy drinks, the sixth – the alcohol. Most dangerous in terms of excess calories are the fruit drinks, especially those containing sugar or its substitutes. According to scientists, if we accept only sweet drinks, we just cover them with their everyday norm of calories, because the statistics today liquids exams in one day contain more than 2000 calories.
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They are a good source of fiber and other nutrients that play an essential role in regulating blood pressure and heart health. The easiest way to include in your diet whole grains is to completely replace them with foods with refined flour (such as white bread). The dietitians also recommend the consumption of ground flaxseed – small brown seeds, which contain relatively large amounts of dietary fiber and omega-3 fatty acids.
