What You Should Eat If You Have Hypertension

Hypertension, also referred to as high blood pressure, is a common ailment in adults. Stress, improper diet and lack of exercise are some of the causes of hypertension. Dietetic management plays an integral role in helping people with hypertension stay as healthy as they can. What you eat is basically who you are and good food contains nutrients that your body needs to function normally.

Hypertension is also associated to people who are overweight. In this case, intake of high-calorie food should be minimized. For people with average weight, it is best the check a daily-recommended calorie diet that is best suitable for your age, gender and lifestyle.

Eating protein-rich foods like meat and chicken should also be restricted. People with hypertension should have 20 grams per day at a maximum. It can also be calculated as 1 gram per 1 kilogram of one's body weight. To give a more concrete example, if for instance your weight is 70 kilograms then 70 grams of protein would be enough for one day.

Animal fats are also a no-no. Eat fatty foods pose a greater risk for people with hypertension. An increase intake of fatty foods can even lead to arteriosclerosis but not all fats are bad. You may be allowed to eat foods containing vegetable oils but not oily foods like liver or egg yolk.

One way to lower down blood pressure is to have a low fat and low sodium diet. Two to three grams of sodium would be enough per day. Keeping your potassium level high would also improve your condition. Good sources of potassium include celery, watermelon, tomatoes, bananas and other leafy vegetables. Get enough fluids everyday. If you have hypertension and oedema at the same time, then that's the only time you need to limit your water intake.

Remember that you should always have a healthy lifestyle to combat hypertension. Manage your hypertension diet by quickly writing down your meal plan on a daily, weekly or monthly basis. Smoking and drinking alcohol should never be in the list of the things you should do. With enough vigilance with the food you eat, in no time you can ease away from hypertension and live a better and healthier life.

Source: http://www.healthguidance.org/authors/465/Jason-Rickard

Read More

5 Useful Tips on Trout Fishing

In fishing, trout are one of the favorite "fishing friends" of most anglers. These crafty fish are abundant anywhere. The native habitat of these crafty fish depends on the type of trout.

For brook trout, the native habitat includes the territory from Labrador westward to the Saskatchewan, while the rainbow trout is a native of the Pacific slope from Alaska to California.

On the other hand, brown trout has found its way into the waters of every state in the United States except Florida, Arkansas, Kansas, Kentucky, Louisiana, Mississippi, Missouri, North Dakota, Oklahoma, and Texas. It has been reported in the waters of some of these states, but according to conservation officials, no authentic reports have been received. It is also found in many parts of Canada.

In trout fishing, there are some factors that need to be considered in order to have a successful catch.

1. For trout fishing, the leader should not be greased. It will not sink far enough to cause any difficulty when picking the line and lure from the water, but if it is allowed to float; it will cast a shadow on the bottom of the stream which may scare the trout.

2. The trout is one of the fishes that are usually secured through the use of the dry fly. For trout, the current as well as the pools should be fished. It may sometimes be a bit difficult to keep the fly from sinking or dragging because of the various conditions of the current, but this is a matter that the angler will have to figure out for himself.

3. It is not good practice when fishing for trout to fish directly upstream so the flies, line, and leader will float directly over fish. The fisherman should make the cast from one side of the stream so the fly will only float over the fish.

4. It is important to make the first cast the best. A feeding trout will usually strike the first lure presented if it is cast so that it will float over his private domain. The angler should never fail to fish the lower end of the pool first even if the trout are rising in the middle or upper end.

5. Trout are sometimes very moody or selective and will try the patience of any angler; hence, possibly a fly with less hackle will do the trick or it may be necessary to use a spent-wing fly or a fan wing.

Indeed, catching trout fishes can be lots of fun. The anglers just have to remember these tips in order to have a happy catch.

Source: http://www.healthguidance.org/authors/404/Nicky-Pilkington

Read More

Exercise Your Way to Weight Loss and Health

Exercise Your Way to Weight Loss and Health... You CAN Do it! We've all heard a hundred times that the key to weight loss and a healthy body is a sound diet and exercise. Many of us work hard to keep our diets in check, but have a hard time when it comes to exercise. Either we're short on time, feel too tired, or just don't have the motivation to get up any earlier.

Well, if you're one of those that has a hard time with exercise, I've got good news for you. Exercise doesn't have to be that hard! You don't have to spend an hour at it, and you don't have to join a gym or buy expensive equipment.

In fact, just 20 minutes of exercise per day can give you great health benefits over the long haul. Even if you only do 5 or 10 minutes at a time, you're still doing your heart--and your physique--a lot of good.

When you're short on time, you can sneak your exercise in just about anywhere you are. It's amazing what a little heart-pumping here and there will do for your health AND your mood.

Pulling a stressful 9-to-5 shift? Take a 15-minute break twice a day and go for a walk... even around the office or up and down the stairs. The exercise will not only burn a few extra calories, but it will also help you avoid that afternoon slump and put you in a better frame of mind.

Got too much laundry to worry about exercise? Use your chores as a workout. Take a few extra trips up and down the stairs, dance while you dust, or vacuum whether you need to or not. Load the dishwasher in a squat position to tighten those glutes, and keep those abs pulled in no matter what you're doing.

While you're out doing your regular errands, get a little exercise as well. Park at the far end of the parking lot to do a little walking. Contract your arm and back muscles while you push that shopping cart. Carry your toddler instead of having her walk. If you only have a few items to get at the store or have a neighborhood delivery to make, walk!

If you can, set your alarm just 20 minutes earlier and grab your dumbbells. Find a few exercises on the Web and alternate working different parts of the body on different days. Weight-bearing exercise is the best way to increase your lean muscle mass, which will boost your metabolism and help you stay fit. You'll also get stronger bones! No dumbbells? Use soup cans or gallons of milk.

If you're trying to lose weight, exercise will get you to your goal much faster, and you'll form a healthy habit along the way. It takes just 21 days to form a habit, so if you can commit to exercise several times a week for just the next three weeks, it will become easier to keep it up. You will probably even decide you enjoy it!

Remember, exercise is any activity that gets your heart rate into its target zone. You don't have to sweat it out in front of a video or in an organized class. Your exercise can be walking, dancing, tennis, football, biking, or any other sport or physical activity you enjoy. As long as you keep it up and use variation to keep from getting bored, exercise can be an enjoyable, permanent part of your new healthy lifestyle.


Source: http://www.healthguidance.org/authors/278/Troy-Francis

Read More

Top 10 Weight Loss Tips For Women

If you've been looking for sound advice on weight loss programs and diet plans, we have some good news for you. We've compiled a top ten list of weight loss tips for women. These tips on losing weight are powerful and proven to get results. Best of all, you won't find any gimmicks or fads here. Only the best, most accurate and scientifically proven health advice made the cut and has been included in this fitness advice guide.

1) Our first weight loss tip for women is simply to exercise consistently. That may seem like common sense, but only 45 percent of adults are actually following their doctor's advice and getting the recommended minimum: 30 minutes a day, at least four days a week. After only four weeks of inactivity the body begins to shed muscle mass, and aerobic fitness levels start to diminish after missing only two weeks of workouts. That's why regular, consistent exercise is our first and most important weight loss tip.

2) Don't focus so much on fast weight loss. Instead, concentrate your efforts on achieving permanent weight loss. While it may be tempting to try the latest fad diet or prescription diet pill, keep in mind that quick weight loss doesn't always equate to healthy weight loss. As a matter of fact, when you diet without exercising, up to half of the weight you lose could be from muscle mass. Losing muscle is the absolute worst thing you can do when you're trying to acquire permanent fat loss, so don't be tempted by the gimmicks promising rapid weight loss. Focus on permanent weight loss through a sensible diet and exercise program, and you'll be pleased with the long-term results.

3) This weight loss tip is perhaps the best free medical advice you'll ever receive: Eat your recommended daily allowance of fruits and vegetables before indulging in any treats. This diet tip is so potent because it will help you realize better health in so many different ways. First and foremost, consuming at least five servings of fruits and vegetables each day will help us lose weight because fiber moves fat through our digestive system faster so that less of it is absorbed. High fiber foods also make us feel full sooner and stay in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer. Following this health tip will also lower your risk of several cancers and heart disease.

4) As much as possible, eliminate 'white' foods from your diet. High sugar and high carbohydrate foods create an insulin spike that tells our body to start storing fat. They also trigger a blood sugar high, which is inevitably followed by a low. This drop in insulin levels leaves us feeling hungry, tired, and wanting to eat more. Specifically, at the bottom of an insulin crash the body craves more sugar and carbohydrates, setting us up for a vicious weight gain cycle. With this in mind, it's good advice to simply avoid 'white' foods whenever possible. Choose brown rice instead of white, whole wheat bread instead of white, and cut back on goodies made with white processed flour.

5) Actively seek out all the expert advice on health, diet and nutrition that you can find. There are many reputable sources of online medical advice available, and much of it is free. Knowledge is power, and the more you know about weight loss, the more likely it is that you'll be successful in your efforts. Look for free advice and fitness tips from qualified sources like health club owners, physicians, and certified personal trainers. In short, learn all you can.

6) Get at least eight hours of sleep each night. Research has shown that people who sleep only four hours a night have an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, which triggers hunger. This is one weight loss tip that should be easy for anyone to follow.

7) Drink water. Drink LOTS of water. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can't function properly without enough water. When the kidneys don't function to capacity, some of the work load is taken on by the liver. The liver's primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidney's work, it can't function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight loss / fat loss stops.

8) Although it's not a workout tip or an exercise tip, staying motivated is probably the most effective weight loss advice you'll ever receive. Since each person in different, motivational techniques will vary. However, many have found that charting fat loss progress to be very encouraging. Others maintain that the single most motivating action is to find a friend and commit to exercise together. Whatever method you choose, find a way to stay motivated if you want to write your own weight loss success story.

9) Essential weight loss advice for a woman is to not exercise like a man. That may sound strange at first, but the fact of the matter is that there are several separate and distinct exercise methods available, and not all are proper for women. In fact, some types of exercise could possibly cause women to gain weight (although any weight gain would be from added muscle, not from fat). For maximum fat loss, women should be engaging in not only aerobic exercise but also in light resistance training.

10) Our final weight loss tip is to carefully select vitamins and supplements to help you attain your fat loss goals. There are a million diet pills and weight loss pills on the market, but the vast majority of them may not be appropriate for you and your personal needs. Instead of buying what you see on the infomercials, take the time to research what's effective and what's not. Most importantly, speak with your doctor before beginning any supplement program. Medical research has given us many breakthroughs in the last few decades, and vitamins and supplements can certainly be a valuable tool in your weight loss toolbox. Take the time to investigate the options and choose wisely.

Although there's a mountain of health advice available today, our Top 10 Weight Loss Tips for Women are the best, most accurate and scientifically proven recommendations at hand. Take them to heart, and you'll be well on your way towards fat loss success.

Source: http://www.healthguidance.org/authors/18/Tracie-Johanson

Read More

Cholesterol Control Tips

What is Cholesterol?

Cholesterol is a fatty substance found in our blood which is created by the liver. It plays a vital role in metabolic activities as well as formation of hormones and Vitamin D. The level of cholesterol in our body fluctuates depending upon the food we intake.
Causes of High Cholesterol

Cholesterol may be caused due to the following:

1. Excessive Intake of Alcohol
2. Lack of Exercises or Physical activities
3. Consumption of foods rich in fats (saturated) and high in cholesterol
4. Age of above 45 years for men and 55 years for women
5. If your body weight (Body Mass Index) is more than the normal or average weight (Overweight)
6. Family History of High Cholesterol

Effects of High Cholesterol

Although our body requires cholesterol for various functions, the excess of cholesterol level may cause adverse effects. It will damage the arteries which slow down the process of blood flow to our heart. High Cholesterol level leads to cardiac problems such as heart attack, stroke etc.
Tips to control Cholesterol

One has to be very careful in lowering the level of cholesterol in order to prevent themselves from heart diseases and other health issues. One can control high cholesterol level by consuming foods lower in saturated fats, performing exercises combined with intake of medicines. The following can help in controlling Cholesterol:

1. Eat Healthy diet which includes vegetables and fruits

2. Avoid eating junk foods like chips or other foods that are rich in cholesterol or saturated fats

3. Involve in some physical activities (like walking or playing some games)

4. Perform exercise on a daily basis which will not only help to control cholesterol but also help you to maintain an overall healthy body

5. Follow some weight loss plan after consulting a weight loss expert

6. Consult your Doctor who may prescribe some medication to control cholesterol which could be combined along with the dieting & exercises.

7. Avoid smoking and excessive intake of alcohols

(Source:healthtipsite.com)

Read More

Allergy Tips, Symptoms and Treatment

Allergy is a condition in which a person exhibits hyper-sensitivity to certain substances like food, dust, pollen, molds etc. Substances that cause allergy are known as Allergens. Individuals suffering from allergy are at a great risk of acquiring respiratory disorders like Asthma.

There are various types of Allergy like Food Allergy, Latex Allergy, Seasonal Allergy, Drug Allergy, Insect Sting etc. Allergies can be treated depending upon their causes. One has to consult a doctor for a proper and effective treatment. Although most of the allergies are not so serious some may lead to fatality.

Allergy is a condition which cannot be cured but its symptoms can be treated. Medications like Anti-Histamines are useful in treating allergy patients. Apart from the medications one can adopt few principles which would help to avoid further allergies.

Individuals suffering from allergy (esp. dust, molds, pollen) should keep their living environment clean and hygienic. Dust allergy is one of the common types of allergies. Persons suffering from this type of allergy can avoid cleaning works especially where there is lot of dust accumulated. If going out in traffic they can use air-filters.

Persons suffering from Food Allergy can avoid the particular type of food which caused allergy to them. Some may be allergic to latex or cosmetics. Avoiding usage of such materials is a must for those.

The basic rule for allergy patients is to avoid or stay away from the allergens. This is possible to some extent but there are certain circumstances when it is not possible. At that point of time the individual can intake the medications prescribed by a Doctor or visit his Doctor if required.

(Source:healthtipsite.com)

Read More