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August 3, 2011

Does Exercise Help Reduce Blood Pressure?

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 11:22 am

If you are concerned about your blood pressure being high, which is also known as hypertension, you are probably asking yourself what you can do about it. Well, no guidance on medical matters could be complete without the get-out phrase of telling you to chat about it with your doctor first, so now that we have got that out of the way, there are a number of things that you can do that your GP will not disagree with.

The first is to lose weight by means of a sensible diet, if you are overweight. Cut down on salt and eat more fresh fruit and vegetables. The second is to give up smoking, the third is to not imbibe so much alcohol and the fourth, the subject of this piece, is to take more exercise. Exercise will help you reduce weight and it will also reduce your blood pressure.

Blood pressure tends to rise with age and age has a tendency to coincide with a less energetic vocation, as you get promoted into the office and a less dynamic home life as the kids are older and have almost certainly left home. If you let watching TV take over from walking as your foremost kind of entertainment, the chances are that you will develop hypertension.

The fact is, that you ought to be getting more exercise as you get older not less. Exercising will not just reduce your hypertension, but avoiding hypertension will also reduce your chances of having a stroke and getting kidney disease. Exercising is a medium to long term strategy, because the premise of the strategy is to fortify the heart. Exercising will cause your heart to beat faster which will make it more powerful.

A stronger heart will have less trouble pumping your blood around. Exercise can reduce your blood pressure by ten points or ten millilitres. Exercise can not just reduce your hypertension, but it can prevent you from procuring it.

If you have let yourself go, beware of exercising too strenuously at the start. Do not put excessive strain on your heart for the first couple of months. What can you do? Well, walking or swimming is a decent start. Most doctors would agree that hiking merely thirty minutes every morning and thirty minutes each evening can make a big difference to your heart and your blood pressure.

You can walk in the open air or if that is inconvenient, you could get a stepping machine. After a few of months, you will be fit enough to take on more arduous exercises like yoga or going to a gym.

If you are worried about over doing it, you ought to join a gym where someone will keep an eye on you or even devise a routine for you. A home blood pressure monitor is a useful device to have. The best type to have is the fully automatic digital monitor with a self-inflating cuff. If you buy one that has a memory, you can easily evaluate your progress at reducing your hypertension.

Owen Jones, the author of this article writes on a number of subjects, but is currently involved with work on cause of high blood pressure. If you want to know more or check out some great offers, please go to our site at High Blood Pressure Recipes.

July 28, 2011

Is Vegetarianism On A Budget Possible?

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 3:33 pm

The household budget makes up a substantial part of most families’ outlay and of that the largest part of the bill is for food. Meat probably makes up the largest part of that food bill too, so you would be forgiven for thinking that you could save a lot of money by giving up meat. You would suppose that becoming a vegetarian might save you some money.

However, that is not always the case. You can save money by taking up vegetarianism on a budget, but it does not necessarily work out that in that way without some work on behalf of the vegetarian. The fact is that vegetables, on their own, often appear boring to someone who used to enjoy a good steak or barbecued spare ribs, so food manufacturers have come up with all sorts of accoutrements to liven up vegetarian dishes yet these are not usually all that cheap.

Even some of the fairly regular vegetarian staple foodstuffs like nuts are not necessarily cheap, especially if you like variety. After all, you can not just eat salted peanuts, not that all that salt would be good for you anyway but when you start to buy macademia nuts or pistachio nuts for a change, you will find them more expensive than meat.

Eating out at vegetarian restaurants is also pretty expensive, because the market is relatively small. There are not many restaurants that refuse to cook meat and the percentage of the populace that is vegetarian is still fairly small. This all leads to higher charges, yet that is if you can find a vegetarian restaurant outside a large city. A sandwich bar is likely the nearest thing you will get to it in most towns but there will be meat on the premises too.

The cost of vegetarian food is exacerbated if you insist on eating organically grown food. Eating just organically grown food can add 30% to your food bill making vegetarianism on a budget impossible. So what can you do to trim down the price of your food bill if you are a vegetarian?

The first thing to do is decide if you really believe the whole organic story. Some do, some do not. Either way, you could endeavor increasing the costly vegetables in your garden, your greenhouse or in an allotment. If you can not do that, you could offer to purchase these vegetables from friends, if they will grow them for you. Many pensioners take up gardening and numerous pensioners would become happy of the extra earnings.

Another way is to shop at farms or farmers’ markets. I know that time is valuable, but if you can just go to such a place once a week, you could buy enough food for three or four days without it deteriorating. Buying in bulk like that should become cheaper as well. A sack of potatoes will last a month and it is far cheaper than purchasing a few pounds at a time from the supermarket.

Another method of reducing costs is not to purchase your fresh fruit and vegetables from supermarkets at all, because it easy to be enticed to buy the latest fad fruit or vegetable from halfway around the world at an exaggerated cost ‘just for a change’. Stick to locally grown fruit and vegetables that are in season and you might just about manage vegetarianism on a budget.

Owen Jones, the writer of this article, writes on a number of topics, and is now concerned with low carb vegetarian recipes. If you would like to know more, please go to our website at http://vegetariancasserolerecipes.com

June 25, 2011

Some Basics About Cholesterol And Triglycerides

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , — Owen Jones @ 10:08 am

Cholesterol has a bad press to be sure, but this is because the press does not normally give the full story. It is easier and scarier to leave a couple of bits out. The fact is that we have to have cholesterol and triglycerides for that matter in order to live normally. The point where these fats get to be a problem is when we have too high a percentage of them in our blood.

This is a comparable situation to having too much sugar in the blood on a regular basis, which is otherwise called diabetes. A different word for this is hyperglycaemia and hyperglycaemia can be a cause of having too many triglycerides in the blood as well, which by the way is known as hypertriglyceridemia. ‘Hyper’ meaning ‘too much’.

Cholesterol and triglycerides are the two foremost fats in our blood system. Cholesterol and triglycerides come from the foodstuffs that we eat, but our own bodies make them as well. Cholesterol is vital for many fundamental bodily functions like controlling hormones and creating bile.

Having said that, there are two kinds of cholesterol: low and high density cholesterol. The low end can go very low and the lower it goes the worse it is for you. This is a very complicated topic which is better explained in a longer article, but all you have to bear in mind is that low density or LDL is bad and high density cholesterol is ‘better’.

This is a very simplistic description, but it is the one that we are told about in the popular press. HDL cholesterol is believed to help mop up LDL cholesterol, which is why it is called good.

If this natural process does not take place or goes out of balance, the LDL cholesterol waxy fat will stick to the walls of arteries making them thinner, narrower. This is called atherosclerosis (furring of the arteries) and means that the heart has to pump blood harder in order to get oxygen to each part of the body.

This is called hypertension or high blood pressure and puts the heart at risk of stress and failure – coronary heart disease and stroke are the possible consequences of furred arteries.

There is a great deal that you can do to amend any issues with your cholesterol levels. Most of our cholesterol comes from eating red meat and full-fat dairy products, so just by replacing every other steak with a salad could hugely reduce your difficulty. There are other ways of doing this too, like exercise.

Exercise is a useful way of burning up the surplus fats in your blood stream, but it has to be carried out on a daily basis. Not that it takes a lot. If you think about what you consume and reduce the foodstuffs heavy in cholesterol, you might merely need 30 minutes moderate exercise a day in order to be healthy.

The fact is that if you do not do something about your state of affairs, you will be placed on tablets for the rest of your life. You may think that this is a fair alternative to diet and exercise, but it is not actually. It is merely the simple option.

Owen Jones, the author of this piece, writes on a lot of topics, but is now involved with the question: what is a triglyceride?. If you want to know more, just visit our web site at What Foods Lower Cholesterol?

June 23, 2011

Eating Insects For Survival Or Pleasure

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , — Owen Jones @ 4:15 pm

In the West, not many individuals consume insects for pleasure, but that is quite unusual if you take into account the number of people and the number of nations in the world that do. In Asia, many individuals eat insects on a weekly or even daily basis. However, you may one day be glad that you read about eating insects, if you are stranded somewhere a long way from any other supply of food.

For instance, lots of army personnel are taught how to eat worms and insects as part of their routine training course as part of their survival training. Insects are abundant and are simple to catch or trap, they are also a richer source of protein than steak and easier to cook and far less risky to eat raw than meat from mammals, fish or birds.

Insects can provide more than three times the amount of protein weight for weight than any meat or fish. They are also free, you just have to know where to look or how to bait them. However, you ought to not consume just any insect that you can get your hands on. There a few easy basic guidelines.

Do not consume anything that can bite or sting you back. Not because this is dangerous to you, but because creatures like bees, wasps and some ants simply do not taste pleasant because of the poisons they create for their stings. A notable exception to this rule is the scorpion. Many individuals find roast scorpion a luxury.

You could improve this rule to only include brightly coloured, stinging insects – especially ones with yellow colouring. Furry insects are not nice either, particularly caterpillars. Flying insects in general, like flies, mosquitoes, blue bottles, horse flies and the like, should be avoided too.

Big beetles (except cockroaches), grass hoppers, locusts, crickets and scorpions are the best. So are worms, maggots and most other larvae of that sort like bee, wasp and hornet larvae. Termites and non-stinging ants are also safe to eat.

Most individuals fry the insects in oil after removing the wings (like with flying termites or ants). However, if you are stuck in the wild, you might not have any oil with you. Luckily, that is not too much of a problem if you cook the insects fairly slowly, because most of them have enough of their own body fat to be fried in.

If you find that taking your first meal of insects is just too much to bear, have a go at mashing them in with some boiled root vegetables or wrap them in leaves. Boiled nettle leaves are very good for you and young dandelion leaves can be eaten raw.

If you are not certain how far to cook your insects, worms and larvae, here are a couple of tips from Asia. Fry big beetles, termites and scorpions until they are crunchy on the outside but with a small, slightly soft centre. Fry worms, crickets, grass hoppers and the like until they are crunchy and crisp and boil grubs and bee, wasp and hornet larvae for merely a couple of seconds.

The majority of Westerners that visit Thailand turn their noses up at eating insects, but after six years of living here, I have never heard any of those who tried them say that they were unpleasant. In fact, most said that they were surprisingly tasty, but then why else would so many people be fond of them?

Owen Jones writes pieces on several topics, but is currently concerned with fighting beetles If you are interested too, come over to our site at Electronic Insect Killer.

June 19, 2011

Fighting Atherosclerosis With Good Nutrition (part 2)

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 3:42 pm

You will have to make your own mind up on whether cholesterol or omega 6 is to blame for arteriosclerosis. The argument is similar to the dieting problem: do you have faith in in the old-style fat-reduction, high carbohydrate diet or the newer, Atkins’ high fat low carbohydrate diet?

It is very perplexing for the layman, but that is how specialists sell books. You pay your money and take your choice or you only go along with your medical doctor.

However, both camps of dietitians agree that fish oil is good for you and in particular is helpful for decreasing LDL cholesterol and omega 6 overdose. Omega 3 is best found in oily, cold water fish like salmon, herring and mackerel.

They contain relatively high degrees of omega 3 essential fatty acids. Another source of omega 3, but different ones from the fish, is from meat that has been fed on grass.

Garlic is well-known for being an antiseptic but it is also useful for reducing cholesterol. It appears to have a deleterious impact on LDL (bad) cholesterol, but leaves HDL (good) cholesterol alone. One clove a day is said to be adequate to have a beneficial effect.

Fibre and roughage are crucial for good general health. These components are to be found in fruit and vegetables (particularly the leafy green ones); grains, lentils, legumes and nuts. Roughage and fibre will help remove LDL cholesterol and prevent constipation. They also help avoid bowel cancer which is on the rise in the West.

Some nutritionists say that LDL is not perilous, but is just a threat and it becomes perilous when it has been damaged. One kind of damage is oxidization. Therefore, anti-oxidants will reduce your risk from cholesterol and arteriosclerosis. The next question ought to be: what are major anti-oxidants?

There is a huge array of anti-oxidants ranging from the fun to the boring. I do not know what you find boring, but flavonoids are a useful anti-oxidant and they are present in high quantities in red wine. As well red wine, other anti-oxidants include: Vitamins Ce and E and beta carotene.

These are available in peppers, citrus fruit, strawberries, cantaloupe melons, broccoli, white carrots, sweet potatoes, spinach, mangoes and green leaf vegetables. Other good sources are wheat, oats, nuts and seeds.

Mono unsaturated fat is one of the best sources of oil you can find. Mono unsaturated fat comes best from olive oil, which is one of the factors why the so-called Mediterranean Diet is so good for people.

Mono unsaturated fat has another valuable effect: eating it lowers hunger for a longer time than you would expect for the calories involved. This makes it a good substance for dieters. The same is true of roughage, fibre and eggs.

Mono unsaturated fat is one of your best friends in the fight against atherosclerosis. However, it is not merely present in olive oil, it is also in avocados and nuts, especially pecan nuts, hazelnuts, walnuts and almonds.

Last but not least is ginger. Ginger has a high amount of phytochemicals known as gingerol and shogaol which are also antioxidants. Ginger not only lowers LDL cholesterol, but it also helps prevent the oxidization of LDL

If you can merely implement a few these alterations to your diet you might be able to stave off arteriosclerosis and sidestep having to take drugs like statins for ever.

Owen Jones, the writer of this article, writes on a number of subjects, and is now concerned with omega 3 arthritis. If you want to know more, please visit our web site at Omega 6 9

June 13, 2011

The Best Dieting Secrets Of The Top Stars

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 4:35 pm

The stars always look so fabulous, do they not? Both sorts of stars do. Celebrities too. OK, we do not see them when they arise in the morning or with a bad hangover, but if we do see them, they always seem at the peek of physical fitness and dressed in perfectly tailored clothes. It is their job not only to act and remember their lines but to look good too.

most if not all of them have personal fitness coaches, dietitians and even chefs in order to help them tackle the flab, so it is not really so difficult for them as it is for us, but the penalty for gaining weight is more severe, they might not be offered much more work, which would mean falling out of the limelight and that would be a serious matter for any celebrity.

Therefore, it is not surprising that most stars have their own favourite pointers for staying on top of the weight problem that faces most individuals every day of their lives. Here are seven celebrities’ tips on how they accomplish it.

Jennifer Aniston: follows the 40:30:30 course of action of counting types of foodstuffs. That is:

40% of what she eats has to be slow-burning, low glycaemic foods like beans, root vegetables (like swede and potatoes), dark-green leaves (like cabbage) and fruit (such as bananas).

30% of what she consumes has to be lean-to-fatless protein such as skinless chicken, tofu, turkey, ostrich, veal, fish and low fat dairy products.

30% of what she consumes should contain essential fatty acids such as oily fish, nuts, seeds and olive oil.

Kate Hudson; placed on 60 pounds during her pregnancy but was determined to lose it especially after the media was so cruel to her about her size. She did it in four months by concentrating on eating only high protein, but small meals often and training rigorously. This sounds a lot like the Atkins diet, but it worked for her and now she looks better than ever.

Oprah Winfrey: applies a similar plan to Kate Hudson’s. She works out at least five days a week and tries to consume mostly fish, nuts, fruit, beans, seeds, chicken and vegetables. She is especially careful to avoid, but not totally cut out, white sugar and white flour and last but not least, she does not eat anything after 19:00 hours.

Gwyneth Paltrow: has a regimen that is comparable again. She as well avoids white sugar and flour, but follows a macrobiotic diet of vegetables, brown rice and very lean meat and fish. She does not eat any dairy produce at all and does yoga each day.

Madonna: also does yoga every day and follows a macrobiotic diet of organic vegetables, brown rice and fatless protein. She has given up junk food entirely.

Claudia Schiffer: will eat just fruit before noon and after noon she adds salad and steamed vegetables to her diet, She drinks lots of tomato juice and herbal tea and is especially fond of black grapes.

Christie Brinkley: is a strict vegetarian, who has also eradicated all types of junk food from her diet. She snacks on sweet potatoes and if she puts on a couple of pounds, she goes on a crash diet of fruit juices.

Do not forget that these celebrities have paid and almost certainly still are paying thousands of dollars for their advice, so if one of these outline diets appeals to you, do some more research and try it out free of charge. It works for them as you can clearly see.

If you want to learn more about food in general or the essentials for a healthy diet in particular, please visit Traditional Welsh Recipes

June 5, 2011

Supplements For Building Muscle

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 1:54 pm

Whilst most people who diet in the world do so to lose weight, there are also those who diet to put on weight. There are far fewer who would like to put on weight, it is a fact, but the number is still fairly high.

Who would like to gain weight? The overwhelming majority of those who want to gain weight have been ill and perhaps for a long time.

However another group of people who want to gain weight are those concerned with power sports. They would like to ‘bulk up’ their muscles in order to be able to lift heavier weights. There are a great deal of products on the market to assist athletes bulk up, but most of them contain protein and/or creatine and a host of vitamins and nutrients.

The fact is that you can make extra muscle without supplements but you will still have to eat more and train more. Dietary supplements of extra protein, nutrients and vitamins only serve to speed up the process.

Protein is the preferred supplement to gain weight among body-builders, field athletes and weight lifters. Protein can be got from numerous sources, but body builders prefer their foremost sources to be whey, soy and eggs.

This is because these sources contain very little or no fat and particularly cholesterol. Most individuals in training seem to prefer around two grammes of protein per pound of body weight. Protein can be bought as a food additive, tablets, milkshake powder or in the form of a nutrition bar.

Creatine is also a very well-liked source of bulking up muscles but it is more complicated to use. You must be willing to read and obey the directions on the box if you want to try using creatine.

The basic course of action of using creatine is to ‘load’ your body with the supplement with a precise event in mind and then to use it for that event. Some individuals take this to mean two activities a week!

Vitamins and so-called micro-vitamins are also vital supplements if you would like to gain weight in a decent, healthy fashion. Each cubic centimetre of your body requires its quota of vitamins, so if you would like to put on weight it only makes sense that you will require more vitamins and nutrients too.

If you bulk up by eating healthy food the extra vitamins are not a problem, but if you try to take a short-cut by using bulking agents as described above, you will have to check that you actually are getting everything that you require to bulk up those muscles.

Muscle-building supplements do help, but they have to be used sensibly. It is not always crucial to go to a physician first, but you should talk to someone who has some knowledge on the issue. Not another body-builder, but someone like the coach or trainer at your local fitness centre.

If you are way out of shape or have other worries, the trainer may suggest that you go see a medical doctor first, in which case you would be unwise not to follow his or her advice before trying to use supplements to build muscle.

Owen Jones, the author of this article, writes on a number of topics, and is now concerned with omega 6 and omega 3. If you want to know more, please visit our site at Omega 6 9

May 16, 2011

Want To Make Favorite Restaurant Top Recipes Inside Your Home

Filed under: Uncategorized — Tags: , , , , , , , , , , , — Brian Tubbs @ 12:57 pm

Restaurant tasty recipes are generally supplied for you, you merely have to know exactly where to locate them. Of course, this means that it is possible to cook your own favorite restaurant cuisine from your favorite location, in your home. This type of thinking will help to cut the particular price down tremendously, which could help you to cut down on your current spending budget.

The best part is, you won’t feel unhappy simply because you will still get to have all your most loved food items. It is possible to discover many of these tasty recipes provided right on the web by using one of the recipe databases. Simply find one, then type in the particular restaurant name and the name of the recipe, and soon you will be inside your kitchen cooking up these dishes.

Now, if you’re searching for various other quality recipes, you can find a good deal of the best dining places who will provide their versions. In case you want a really good hamburger as well as a plateful of French fries, you shouldn’t have to accept anything less than that? There can’t be anything at all much better than a home made American apple pie? Yes, should you top it with a portion of frozen goodness (ice cream)!

If perhaps you are trying to locate any of these amazing recipes the good news is the fact that there are loads of membership websites around the net that offer these recipes. Choose from beef, sea food, pasta dinners, and fruit and vegetables. There are even desserts readily available. You are able to find many tasty recipes that happen to be within this group as well.

Finding these recipes also is true of spicy Mexican food. One of the greatest things to do in regards to Mexican types of foods is to discover a delicious spice mix which just shout’s out Mexican! There are actually loads of varieties available which you can quickly buy, carry to your home and use as part of your dishes so that you can reproduce some sort of restaurant recipe or even to help you in remembering that recipe that you remember your grandmother making when you were still a kid. It is possible to find tasty recipes to help you prepare these types of recipes as well.

Because, it is very pricey to go to a restaurant for a delicious meal. And if you have many more within your group, the more ridiculous the prices are. No matter, for many people, there’s quite often some sort of longing for that particular plate or even that ideal dessert. And you just must have that dish right now.

You may be one of those many individuals that has this particular problem, don’t worry. You’ll find thousands of Internet recipe membership sites where one can visit, to be able to lookup the very best restaurant quality recipes on the market in order to entice your taste buds in the comfort of your own home.

For everybody who is looking to locate Cheesecake Factory Recipes or other top secret restaurant recipe, you really should stop by my site, you can find it at: Recipe Cheesecake Factory.

May 13, 2011

Methods To Reduce Cholesterol Without Medication

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , — Owen Jones @ 10:21 am

Most individuals think that cholesterol issues just affect older individuals, but this is not true. High degrees of cholesterol can also be discovered in the young. In one study, 75 % of those checked had a yellow waxy substance in their blood – LDL cholesterol – it is considered to be a reliable indication of future heart problems. The surprising thing about this study was that they were all fit American soldiers with an average age of just 21.

Now we do require some LDL cholesterol because it is used by the body to control some vital functions and we definitely need HDL cholesterol because it assists regulate LDL cholesterol. The only problem is the quantity of these substances. High levels of LDL have been linked to atherosclerosis, which leads to heart disease.

If you would like to start working on your cholesterol levels in a maintenance type of way, you can do so with the aid of exercise and diet. The exercise element does not need to be grueling. Walking for an hour a day will do the trick if it is in conjunction with healthy dieting.

The diet should include plenty of fibre and roughage because not only will it reduce LDL cholesterol, but it will also help your bowels to work properly which lowers your chance of getting bowel cancer, the incidence of which is rising these days.

Foods that are rich in fibre and roughage are fruit and vegetables, especially greens; beans, pulses and grains, particularly oats as in porridge; nuts and soya. It is fairly simple to increase your consumption of these foods without drastically changing you main diet, although it is wise to substitute skinless chicken and fish for beef and pork.

For instance, you could eat porridge for breakfast and add a handful of barley to your soup. You could add a couple of leaves of lettuce to your sandwich and eat fruit as snacks throughout the day. You could have beans on toast every now and again. Whole grain bread, obviously.

Some foodstuffs have a particularly good reputation for lowering cholesterol levels. Avocado is one because it contains a great deal of mono-unsaturated fats which increase the level of HDL and HDL counteracts LDL. Raw carrots are another one. Raw carrots contain plenty of pectin, which reduces LDL. Pectin is also there in large quantities in citrus fruits, apples and berries such as strawberries, raspberries and red and black berries.

Then there are other famously healthy foods like garlic and shitake mushrooms which are also considered to ward off cancer and boost the immune system as a whole. Ginger is another healthy food that is easily incorporated into dishes.

Nuts, particularly walnuts, hazelnuts, pecans and almonds are high in Omega 3 fatty acids which has a beneficial impact on LDL cholesterol. Sesame seeds contain phytosterols, which also lowers LDL. Other foodstuffs containing phytosterols are: celery, lettuce, asparagus, spinach and tomatoes.

You ought to strive to eat mono- and poly-unsaturated fats as they will improve your HDL. You can find these fats in cannola, safflower, soya bean and olive oil. They also contain Omega 3. Other sources of Omega 3 are fish, especially the fatty fish like tuna, salmon and mackerel.

Owen Jones, the author of this piece, writes on several topics, but is now concerned with food that lowers cholesterol. If you want to know more, please visit our web site at What Foods Lower Cholesterol?

May 12, 2011

Blood Pressure Control Is Health Control

Filed under: Uncategorized — Tags: , , , , , , , , , , , , , , — Owen Jones @ 3:13 pm

If you have been told that your blood pressure is quite high (that is, that you have hypertension), then what you were really being told was that your lifestyle is not especially good. This is because, unless your hypertension has come about because of ethnicity, age, sleeplessness or medication, you are doing something wrong in your daily life.

Blood pressure control for most individuals means making lifestyle changes for the better or taking tablets for life. If you have hypertension but you cannot get to see your GP as often as you want, you could always purchase a home blood pressure monitor and keep tabs on your blood pressure yourself.

The best sort to get is an automatic digital monitor with a self-inflating cuff. It should also have a pulse monitor and a number of memories, although you can always use good old-fashioned pen and paper. They are not costly any more and ought to cost between $30 and $100.

Some have a lifetime warranty and are as accurate as your GP’s sphygmomanometer, which is the gold standard of blood pressure monitors. You should take your readings at the same time every day (or two or three times a day at the same times) and keep a record of it or them. In this way you can compare your progress (or lack of it).

The first thing to do is quit smoking (if you smoke, naturally) and then cut down on excessive drinking sessions, if you do that). Doing that will improve your general health whether you have high blood pressure or not.

The next thing to do is to reduce your weight, if you are overweight by dieting and exercise. If you are not overweight, you will still need to raise your level of exercise and change your diet for the following reasons. Exercise decreases your blood pressure and too much salt (also called sodium) will increase your blood pressure.

So, whichever way you look at it, you will need to exercise more and take on a low-sodium diet. One of the methods of reducing sodium in your diet is by eating fresh fruit and vegetables and stop eating canned and other fast foods, which are stuffed with salt.

These lifestyle alterations are not easy, so if you have to take some of them on board, consider getting help. For instance, you could use patches to help you stop smoking. You could visit the pub less frequently or simply go there later in the evening. You could ask your spouse to go on the diet too or you could join a support group on or off line.

There definitely are lots of resources out there to help you avoid hypertension, but if you just cannot be bothered, then pop along to your medical doctor’s and order your first batch or high blood pressure tablets and be sure to make a repeat appointment, because you will be going back and fore for the remainder of your life.

Owen Jones, the author of this piece writes on a number of subjects, but is currently involved with work on foods for high blood pressure. If you want to know more or check out some great offers, just go to our website at High Blood Pressure Recipes.

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