1. Beans.

You’ve probably never heard of cholecystokinin, but it’s one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk.

2. Salad. 

Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing.) A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn’t add salad to their daily menu.

3. Green tea. 

The slimming ingredient isn’t caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

4. Olive oil. 

Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it’ll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism.

5. Grapefruit.

 It’s back! A  2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit’s phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

Summarily:

• When making choices within food groups, select fresh instead of canned foods
• Become a label reader to determine which foods are high in sodium
• Use low sodium versions of soups and other packaged foods
• Eat plenty of fresh fruits and vegetable
• Choose whole-grain rice, pastas, cereals and breads
• Keep in mind that sodium occurs naturally in some foods, like breads and dairy products
• Avoid processed meats, like cold cuts
• Avoid high-sodium condiments like soy sauce, pickles, and olives
• Limit the amount of salt you add during cooking
• Taste your food before salting it
• Use herbs, spices, vinegars, fruits, and vegetables to add extra flavor to your food so you won’t miss the salt

source: WebMd.

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This is an elevated Blood Pressure (BP). It is a chronic medical condition, with no cure.

What is Blood pressure?

Blood Pressure (BP) is the force of the blood against the walls of the blood vessels as it flows through them. The more pressure the blood exerts on the walls the higher the blood pressure

What blood pressure is normal?

A normal blood pressure is 90- 119/60-79. Hypertension is defined as readings greater than or equals to 140/90. Readings of 120- 139/80-89 have been defined as pre-hypertension. This is an American classification for people whose blood pressure are elevated above normal but not high enough to be diagnosed as hypertensive.

Are there any symptoms ofhigh blood pressure?

Often there are no symptoms. However, symptoms that may occur include headaches, visual disturbances, irregular heartbeat, nosebleeds, tiredness, confusion, chest pain and buzzing in the ears.

Why is Hypertension Important?

Hypertension is important because of the complications that arise when it is not treated or if it is poorly treated. The possible complications include:

• Stroke
• Kidney disease
• Brain damage
• Heart disease
• Loss of vision
• Heart attack
• Damage to the blood vessels known atherosclerosis

How is hypertension treated?

It can be controlled with medication and lifestyle changes/non pharmacological method. These lifestyle changes have been scientifically proven to lower blood pressure and are part of the British hypertensive society guidelines for the treatment of hypertension and pre-hypertension

The non-pharmacological methods include:

• Weight reduction
• Regular aerobic exercise (e.g. walking)
• Reducing salt in the diet
• Diet rich in fruits, vegetable and low fat foods
• Discontinuing tobacco use
• Discontinuing alcohol consumption
• Reducing stress

The medications given are more commonly known as antihypertensive drugs. The drug is usually determined by your doctor. It depends on the severity of the hypertension and the presence or absence of any complication. The drugs once started are often continued for life unless advised by your doctor.

Can Hypertension be prevented and how?

Yes it can. There are various lifestyle changes which one can make to reduce their risk of developing hypertension. This is especially important if there is a positive family history or if you have already been diagnosed with pre-hypertension.

Firstly, all people over the age of 18 years should have regular blood pressure checks. If you are overweight, weight loss is strongly advised. Extra weight puts a strain on your heart. Regular exercise, for at least 30 minutes, 3-4 times a weak reduces the risk of hypertension. Avoid smoking. Consume no more than 1-2 units of alcohol a day. Diabetics should aim to keep their sugar level under control. Finally, avoid and try to minimize stress when possible.

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