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According to a recent study done by the American Heart Association, one in three adults suffer from hypertension or high blood pressure.  While many people are prescribed medication to help reduce their blood pressure, nutritionists say that simply by eating your fruits and vegetables that you can help reduce your blood pressure naturally.

Fruits and vegetables are chock full of great vitamins and nutrients that will help to lower your blood pressure and combined with medication and exercise you will be back on the healthy track.  Physicians recommend 4 to 5 servings of vegetables per day and 2 to 3 servings of fruit per day. The following are some great blood pressure lowering options:

healthy diet for lowering blood pressure Lower blood pressure with fruits and veggies

Vegetables: swiss chard, broccoli, cabbage, cauliflower, spinach and lettuce.

Fruits: citrus fruits, bananas, and apples.

While all fruits and vegetables are good for you, the above contain the appropriate amounts of the right vitamins and nutrients that when added to your regular diet will equal out to a heart-supportive diet.

By simply making some small changes to your everyday eating and making sure to get the appropriate number of foods and vegetables in your daily diet, you will see your blood pressure numbers gradually decreasing.

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When making the decision to join a gym, one may find themselves with more questions than answers.

Fitness experts suggest the following pieces of advice that may help you when it comes time to choose the right gym for your needs:

Joining a gym Tips on joining a gym

  • Location, location location. Location is one key aspect in deciding what gym may work best for you.  Chances are that if your gym isn't close to your home or workplace, then it will become a hardship to you to try and get to the gym on a regular basis.  Plus, there is always the benefit of saving gas money if you choose a gym that is relatively close to your home or office.
  • Research the gym. Find out important details about each gym that you are considering starting your membership with. How much does it cost? What services do they offer that are included in your membership fees? Are lockers an additional cost?  Is there a discount for seniors or students?  By asking the right questions you will find out everything you need to know about the gym before you hand over any money.
  • Knowing the hours that the gym is open is a very important. If you would prefer to do your workout before work, then the gym you choose needs to be open prior to your work hours.  If you would like to work out after work, the gym needs to be open later at night.  Choosing the right time to go to the gym is important, as is whether the gym is extremely busy at that time.  If you are constantly waiting around to use equipment because the gym is overcrowded at certain times, you may want to choose a different gym that is more accommodating or has more equipment.
  • Comfort in the gym. When you enter the gym, do you feel comfortable with the way it is set up, the cleanliness of the gym and the way the other members act towards one another? If you are going to be spending your hard-earned money, then you need to feel comfortable in the gym.  Cleanliness is also important and will let you know how the owners take care of the gym.

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With February being Heart Health Month, we bring you this feature that highlights the innocent things that you may be doing daily that can be hurting your heart (among other parts of your body) and how to fix it!

Healthy Heart Keeping your heart healthy

How you cross your legs,  Sitting with your legs crossed at the knees increases your blood pressure.  According to studies, leg crossing increased systolic blood pressure nearly 7% and diastolic by 2%.  Studies say that you should avoid crossing your legs for long periods of time, like 10 to 15 minutes, and get up every half hour or so to walk around and get the circulation moving.

How you stand, If you are a person who frequently locks their knees when standing, you are no longer efficiently using the muscles that surround the joint.  Therefore, forces to the joint are increased.  Causing this additional stress to you knee joints isn't helping your heart at all.

How you sleep, If you are a stomach sleeper, this puts your neck in a titled-back position, leading to pain or numbness in your upper extremities.  Nerves are also affected when people sleep on their stomach.  To avoid the pain, numbness and affect to the nervous system, people should avoid sleeping on their stomach.

How you wear your belt, It sounds strange, we know, but the tighter your belt the more pressure you put on your intra-abdominal area, which can result in acid reflux.  Acid reflux could include a bitter taste in your mouth, burning or pain the upper chest and stomach, a chronic cough or even difficulty swallowing.  Doctors say that your belt shouldn't be any tighter than your waistband.  You should be able to inhale and exhale comfortably.

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Even though it may seem like winter may never be over, soon enough in just a few short weeks it will be.  But before you gear up for spring and getting back outdoors to take in nature and get some exercise, here are some winter workouts that you need to make time for before the spring flowers bloom.

  • Take a spin class.  These intense indoor cycling classes can burn hundreds of calories and keep your bones strong.
  • Put your swimsuit on and hit up the local indoor pool.  Once spring and summer roll around no one wants to be swimming indoors, but on those cold winter days, nothing feels better than taking some laps in a warm swimming pool.
  • Hit the wall and find somewhere with an indoor rock-climbing wall.  This non-traditional cardio exercise not only exercises your body, but also your brain.   It can also burn up to 650 calories an hour!
  • Ice skating isn't just for kids, figure skaters or hockey players.  Visit your local indoor ice rink (or outdoor ice rink if you have one close by) and tone your legs, core and butt while having fun and stabilizing muscles that assist with balance and coordination.
  • Try a boot camp workout.  Inspired by military training, these “booty-busting” classes are gaining in popularity all over the country and combine strength training moves with high-intensity cardio for a full body workout.
  • Put on your boxing gloves and pretend you are Rocky!  Most gyms or community centers offer basic classes in boxing and because this is such a multi-faceting workout, you will notice that you are toning up more than bulking up the more you try it.
  • Tai chi is another good winter workout to try when the winter blues have got you down.  Tai chi is a low-impact exercise with its roots in ancient China.  Tai chi helps balance yin and yang, improves cardiovascular health, reduce stress and anxiety, and improve balance.

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Once again, we have welcomed a new year.  If your New Year's resolution is to maintain your health and eat better in 2019, then these foods (and drinks) should be on your upcoming grocery list.

Grains:  Dieticians suggest that you increase your intake of oats, barley and rye in 2011.  For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too.  The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes.  Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish:   If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish : such as, mackerel, sardines, herring, fresh tuna, trout and anchovies.  Oily fish are some of the only food sources of vitamin D.  These fish are also good for curbing cardiovascular disease.

The American Heart Association recommends eating two servings of oily fish per week but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system. 

Soy:  If you want to reduce your risk of cancer, then soy may be your answer.  Research has shown that soy can ward off certain cancers as well as have an impact on your heart.  The Food and Drug Administration states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels.  To add soy to your diet, you can find it in soy burgers, tofu and soy milk.  

Red Wine:   While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart.  These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink.  Experts advise that you should stick to red over white wine because red grapes have 10 times more benefit to your health than white grapes.