Is meat healthy?

It is advisable to reduce your consumption of meat especially the type that contains high levels of saturated fat. Eat more of vegetable foods (beans, lentils or whole grains), free range chicken or fish instead.

Control stress: Stop smoking

First of all, nicotine consumption increases blood pressure.
Secondly, it damages blood vessels. Here's how;
Atherosclerosis is a process in which fat and cholesterol form 'plaques' and stick to the walls of an artery. These plaques reduce the blood flow through the artery. Nicotine and other toxic substances from tobacco smoke are absorbed through the lungs into the blood stream and are circulated throughout the body. These substances damage the blood vessel walls, which allow plaques to form at a faster rate than they would in a non-smoker.
Last but not least, smoking can lead to peptic ulcer disease. Mucous production in the stomach is inhibited by cigarette smoke, increasing acid exposure of the esophagus and stomach, while limiting neutralizing base production. This results into peptic ulcers.

Control stress: Limit alcohol

Drinking alcohol can raise blood pressure. Men should have not more than 2 drinks a day while women should have not more than one drink. A drink is equal to 1 beer.

Control Stress

Stress makes your heart work harder and beat faster. So, how can you control stress;

• Let go of daily annoyance
• Get enough sleep. Take naps if needed.
• Try a stress reduction class or meditation.
• Do some exercises.

Making lifestyle changes

Exercise regularly
Daily exercise helps your heart and blood vessels work better.

• Be active at least 30minutes each day. Make the most of opportunities to be active. Use the stairs instead of the elevator.
• Choose activities you enjoy so as to stick with the exercises. 
• You can join classes at a gym or health club or just have a friend to exercise with.

Controlling High Blood Pressure

Medication and eating healthy are important in controlling high blood pressure, however, unless you make lifestyle changes, they work nearly as well.

Places to start
Lose excess weight : Maintaining a healthy weight will help lower your blood pressure.

• Start an exercise program and set weight loss goals with your doctor.
• Eat small food portions. Fill up on fruits and vegetables. Eat more complex carbohydrates like grain products such as whole meal bread, crackers, pasta and brown rice.
• Avoid simple carbohydrates such as sweets, refined grain such as white flour, white bread and white rice. For refined grains have been processed, which removes nutrients and fibre. In addition, avoid fried foods and other high fat foods.

What Fats you should and shouldn't be eating

Cut down on the fats that are bad for you, found in meat and dairy products. Avoid fried foods, burnt or browned fats, saturated or hydrogenated fats.

Take more of essential fats, the kind that heals. Certain polyunsaturated fats, called omega 3 oils, found in pumpkin and flax seeds and omega 6 oils, found in sesame and sunflower seeds, are vital for our health.

To make sure you are getting enough, eat 1 tablespoon of cold-pressed seed oil (sesame, sunflower, pumpkin or flax seeds) or 1 heaped tablespoon of ground seeds a day.

Try it and wait for the amazing results.