High blood pressure (HBP or hypertension) is when your blood pressure - the force of blood pushing against the walls of your blood vessels - is consistently too high.

As the American Heart Association explains, the primary way high blood pressure causes harm is by increasing the workload of the heart and blood vessels making them work harder and less efficiently.

Over time, the force and friction of high blood pressure damages the delicate tissues inside the arteries, and this process can lead to cardiovascular complications, such as heart attack.

Diet plays a decisive role in lowering your blood pressure and potassium-rich foods in particular have been shown to have a positive effect on high blood pressure.

Potassium helps to lower blood pressure by countering the negative effects of salt, which is one of the main causes of high blood pressure.

As Blood Pressure UK explained, eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove water.

The more fluid stored in your body, the higher your blood pressure, so increasing your potassium levels will help to restore the delicate balance in your body, says the health site.

READ MORE:High blood pressure: Including this herb in your meals could help lower levels

Coconut water is a rich source of potassium that has been shown to lower blood pressure in people with high or normal blood pressure.

In one small study in people with high blood pressure, coconut water improved systolic blood pressure in 71 percent of participants.

Blood pressure is recorded with two numbers - systolic and diastolic blood pressure.

Systolic blood pressure indicates how much pressure your blood is exerting against your artery walls when the heart beats and diastolic blood pressure indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats, according to the American Heart Association.

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As Blood Pressure UK explains, systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

Furthermore, one animal study found that coconut water has antithrombotic activity, which means it may prevent the formation of blood clots - a deadly complication associated with consistently high blood pressure.

According to the NHS, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps to lower blood pressure.

Cutting salt-intake is another surefire way to bring down your reading, and the NHS says to aim to eat less than six grams of salt a day, which is about a teaspoonful.

It is also important to control your weight as being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure, so keeping active is essential, says the NHS.

In addition to helping you lose weight, exercise also makes your heart stronger as Mayo Clinic explained: A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

According to the health site, becoming more active can lower your systolic blood pressure by an average of four to nine millimeters of mercury (mm Hg), that's as effective as some blood pressure medications.

It added: For some people, getting some exercise is enough to reduce the need for blood pressure medication.

To reap the optimal health benefits, adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week, advises the NHS.

Any physical activity that increases your heart and breathing rates is considered aerobic activity, including:

High blood pressure (hypertension) does not usually have any symptoms, so the only way to find out if you have it is to get your blood pressure checked.

Healthy adults aged over 40 should have their blood pressure checked at least once every five years, according to the NHS.

If you're at an increased risk of high blood pressure, you should have your blood pressure checked more often, ideally once a year, added the health site.

Blood pressure testing is available in the following places:

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High blood pressure: Include this drink in your diet to lower your reading - Express

Winters are here and its that time of the year, when the laziness takes over all the enthusiasm! From foggy mornings to chilly evenings, winter is one season that makes you super lazy, which results in weight gain. There are days when you just dont feel like going out and working out, call it laziness or the influence of weather. Winters are all about snuggling at home with some good food.However, cooking an elaborate meal can seem like a daunting task during winters, and this is why we often end up ordering food, which is the core reason of our weight gain. No wonder, staying in shape happens to be a universal desire, but what is even more important than the need to stay in shape is the need to have a healthy body and a sane mind. Well, if you too deal with the same thing every winter, then its time to roll up your sleeves and stay fit, this season by adapting a healthy diet that too without putting in much efforts. PorridgeWe all love indulging in delicious delicacies during winters, but what we choose to feed our body plays an important role in defining our health. Hence, it is essential to begin the day with a warm and hearty breakfast. Well, it is a great idea to start your day with a bowl of healthy porridge. You can choose from a plethora of grains and cereals. To make it even better, you can add some exotic dried berries or dates. This will simply amp up the health quotient of your porridge and keeps the body warm. The high iron content in dates, give you ample strength to combat seasonal ailments. Nuts and seedsOur body needs more nutrition during winters, and this is why adding nuts and seeds to your diet becomes essential. It gives your body ample nutrients to stay fit and healthy. Right from proteins to healthy fats to vitamins and minerals, daily intake of nuts and seeds can give your body ample resistance against seasonal changes.

Increase your intake of vitamin D The chilly weather often takes a toll over your health and the first thing it impacts on is your bones. Hence, it becomes important to make your bones strong to withstand any weather issues. Increasing your intake of vitamin D helps in strengthening bones as well as immunity.

Eat fatFats are loaded with the goodness of proteins, which helps in strengthening immunity. In fact, adding eggs, fish, cod oil, lean meats, cheese to your diet can help in improving the metabolism. However, keeping a control on the portion you eat is equally essential to maintain a healthy weight.

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Must have diet essentials to stay healthy this winter - Times of India

In 2019 saw wellness and clean lifestyles growing in popularity. Picture: Pexels

Health trends come and go. While some may last the whole year, others are short-lived and seasonal.Foods that were in last summer are suddenly out of favour.Carbohydrates were once everyone's favourite and have fallen out of favour..2019 saw wellness and clean lifestyles growing in popularity.According to World Health Organization( WHO), a healthy diet is essential for good health and nutrition.It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer.Eating a variety of foods and consuming less salt, sugar and saturated and industrially-produced trans-fats, are essential for a healthy diet, says the organization.To stay ahead of what you should be putting in your grocery basket, here are some summer top diet food trends from Mari Pronk, a registered dietitian and Association for Dietitians in South Africas spokesperson. DNA diets and personalised nutrition

Hundreds of genes, which affect weight and nutrient metabolism, have already been identified.The results of a DNA-test, can assist a dietitian in providing you with the healthiest diet in order to lose weight, combat chronic disease and reach your optimal level of health.

Testing your genes can give information regarding the type of exercise that best suits you, which supplements to take and avoid and which diet approach to follow.Gene testing is becoming more popular in SA. Plant-based diets

This focuses on making vegetables, legumes, nuts, seeds, soy products and whole grains the focus of meals, rather than animal products.The positive effect on your health is obvious. Plant-based foods are naturally high in fibre, vitamins and minerals and low in fat and cholesterol. Its also more environmentally sustainable.Plant-based foods contain anti-oxidants and phytochemicals that can protect against cancer. Whole foods

This way of eating is all about returning to the basics. The emphasis is on whole, minimally processed foods.Whole foods are defined as foods that have not been refined, minimally processed and eaten in its natural state. This includes unprocessed food, such as fruits and vegetables, minimally processed food (inedible or unwanted parts of the food is removed), such as oats, brown rice and legumes.Whole foods are low in added salt, sugar and fat and do not contain additives. They are naturally higher in vitamins, minerals and fibre.Eating mostly whole foods on a regular basis, can thus help to prevent unwanted weight gain. Gut healthRecent studies have shown a connection between the trillions of bacteria in our gut (the gut microbiome) and our mental health and physical well being.If the balance between the good and bad bacteria in your gut is altered, it can lead to irritable bowel syndrome, bloating, diarrhoea, constipation, weight gain, a decrease in immunity, body-wide inflammation, autoimmune diseases, diabetes and cancer.Everyone has a unique gut microbiome, influenced by our environment, genetics and the foods we eat.The good bacteria in the gut, called probiotics, can be increased by taking a probiotic supplement (tablets), or by eating certain foods. The focus has now shifted towards these foods. Fermented foods are currently the most popular food containing probiotics.A large variety of fermented foods, are currently available and include kombucha (fermented tea), kefir (fermented milk), sauerkraut (fermented cabbage) and kimchi (a spicy fermented cabbage).High-fiber foods act as prebiotics. Thus the intake of these foods are also important, especially garlic, onion, asparagus, carrots, celery, apples and chicory. Intermittent fasting

The interest in fasting will increase as more research shows the benefits of fasting on weight loss and chronic diseases like diabetes.Several forms of intermittent fasting are currently recommended. This includes the 16:8 method, where all food is consumed within eight hours, followed by 16 hours of no eating. Hours of fasting can range from 12 to 18 hours.Fasting is not recommended for children, pregnant and breastfeeding woman. If you have a chronic disease, first consult your doctor or a registered dietitian, before attempting this way of eating.

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Top 5 diet trends we'll be seeing more of this summer - IOL

Doughnuts are usually off the menu if youre on ahealthyeating regime - but Greggs are now offering customers a diet version of the sugary treat.

The bakery chain is selling a glazed ring doughnut in addition to its classic jam doughnut.

While the former contains approximately 191 calories, the latter has 245 calories, according to theirwebsite.

It appears the introduction of a hole - and lack of filling - has culled more than 50caloriesfrom the sweet favourite.

The bakery chain's classic jam doughnut contains more than 50 calories more [Image: Getty]

READ MORE: Vegan sausage rolls help turbo boost Greggs' sales

Greggs is encouraging customers to make the simple swap as part of its new healthier doughnut diet initiative.

According toThe Sunday Times, it plans to tweak its displays so that jam doughnuts are surrounded by ring doughnuts, guiding the public to order the lower-calorie product.

Speaking at a recent childhood obesity conference in London, Roger Whiteside, Greggss chief executive said that ring doughnuts take some of the calories out.

As well as a greater calorie content, jam doughnuts also contain 10g of fat, compared to 6.4g found in ring doughnuts.

READ MORE: Cushion or pasty? Greggs trolls Next for selling 'steak bake' cushions

However, because of its greater surface area thanks to the hole, ring doughnuts have 13g ofsugar which is 22 per cent of their weight - compared to 12g in the jam-packed alternatives.

Greggs new campaign is in response to the governments childhood obesity strategy, which is forcingfoodcompanies to reduce sugar levels in their products.

Speaking about the challenges the chain faced at the same conference, Whiteside added: People like big cakes, not little cakes . . . we know that we shouldnt be encouraging people to eat large cakes . . . but the problem is you have to go with demand.

A Greggs spokesperson told Yahoo UK: "Encouraging healthy eating is a key priority for Greggs and is why we have extended our product range to include more lower calorie options.

When it comes to sweet bakery these are not diet products but if customers want to treat themselves then we offer more choices at lower calories.

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Greggs creates first 'diet' doughnut - by adding a hole to the centre - Yahoo Lifestyle

Cancer foods to avoid: The right choice of food can keep you stay cancer free. Good food, balanced diet and seasonal-oriented dietary practices does wonders and is the key to perfect health. Read here to know how food can cause cancer.

Food and cancer: Our dietary habits play a major role in the prevention of cancer

The word 'cancer' is derived from the latin word 'crab' meaning malignant growth. Cancer is the abnormal division of transformed (not normal) cells in the body. Cancer is an abnormal division causing malignant tumour. Cancer cells spread to other parts of body through blood and lymph system.

Living a healthy lifestyle can reduce risk of cancerPhoto Credit: iStock

Also read:These Two Common Kitchen Ingredients Can Lower Colorectal Cancer Risk: Study

Also read:Skincare Tips: Can Deodorants Cause Breast Cancer? Dermatologist Tells The Truth

Canned food, aerated drinks and sugary foods can increase risk of cancerPhoto Credit: iStock

Also read:High Fibre Diet Reduce Lung Cancer Risk, Says Study; Know Other Health Benefits And Food Sources Of Fibre

Thus, right choice of food can keep you stay cancer free. Good food, balanced diet and seasonal-oriented dietary practices does wonders and is the key to perfect health.

(Monisha Ashokan is nutritionist at Nourish Me, Delhi)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Know How These Food Habits Can Increase Your Chances Of Getting Cancer And Prevention Tips - Doctor NDTV

Doctors have been saying for years that what you eat can affect your overall health. Now there's growing evidence that the same is true for your brain.

Regular, nutritious meals may become a challenge for those with Alzheimers disease. As a person's cognitive function declines, they may become overwhelmed with too many food choices, forget to eat or have difficulty with using cutlery. Proper nutrition is important to keep the body strong and healthy. For a person with Alzheimer's disease, poor nutrition may increase behavioral symptoms and cause weight loss. As the disease progresses, loss of appetite and weight loss may become a cause of concern. In such cases, the doctor may suggest supplements between meals to add calories. Staying hydrated may become a challenge as well. Maintain healthy amount of fluid intake by offering small cups of water or other liquids throughout the day or foods with high water content, such as fruit, soups, milkshakes and smoothies. Here are a few food items that can help combat the risks of Alzheimers disease.

1. Nuts

Nuts are a good snack for brain health. Nuts contain healthy fats, fiber and antioxidants, and they can help lower bad cholesterol and reduce the risk of heart disease. Eating nuts at least five times a week is recommended.

2. Extra virgin olive oil

Extra virgin olive oil contains a substance called oleocanthal that helps boost the production of key proteins and enzymes that help break down the amyloid plaques associated with Alzheimers disease.

3. Coffee

Coffee is surprisingly good for you. Recent studies have shown that caffeine and coffee can be used as therapeutics against Alzheimers disease. The caffeine and antioxidants in these two tasty treats may help ward off age-related memory impairment.

4. Spinach and other leafy greens

Spinach and other leafy greens are recommended to an Alzheimers patient since they have been strongly linked to lower levels of cognitive decline in older age and improving memory.

5. Beans

Beans are high in fiber and protein, and low in calories and fat. They also help keep your mind sharp and eating beans three times a week to help reduce the risk of Alzheimer's.

Originally posted here:
Alzheimers Disease Food Diet: THESE foods can help you fight the risks of Alzheimers disease - PINKVILLA

The overwhelming majority of Irish people are convinced that human activity is to blame for climate change, a new study shows.

One-third of Irish residents are prepared to eat less meat in order to make their personal contribution to limiting global warming, according to a survey conducted on behalf of Science Foundation Ireland (SFI).

As part of its annual Science Week, SFI commissioned iReach Insights to investigate the Irish publics understanding and awareness of climate change.

The research also gathered insights into what the public is willing to do to make a positive climate impact and what they feel are the biggest changes they can make as individuals.

The research revealed that 88% of respondents believe that the earth is getting warmer as a result of climate change. The majority of survey participants (86%) agreed that climate change was mostly due to human activity highest amongst younger age groups of 18 - 34-year olds at 91%.

However, almost half of those surveyed (49%) feel that the information on climate action is confusing and unclear.

Professor Mark Ferguson, Director General, Science Foundation Ireland and Chief Scientific Adviser to the Government of Ireland said: Climate change is the biggest crisis facing humanity today. Climate disruption is already having diverse and wide-ranging impacts on Ireland's environment, society, economic and natural resources. It is changing where people, plants and animals can safely live, and the recent media and policy focus on climate emergency and action is to be welcomed.

He added: As part of Science Week 2019, we are seeking to help people understand climate change, how science and technology can help us create a positive climate future and the impact we as individuals can have on climate change.

"Given that a significant majority of our research respondents stated that they find information on climate action confusing, we hope to provide research-based information and solutions as part of Science Week 2019."

Prof Ferguson said that reducing plastics is only one of a multitude of actions required. "We need to widen the engagement with the public in relation to solutions to greenhouse emission and climate action," he said.

When it comes to making a positive climate change, the top change respondents are willing to make is using reusable drinking bottles, coffee cups or shopping bags (74%), followed by reducing food waste (73%) and unplugging electronics when not in use (69%).

Over one-third (36%) are willing to eat less meat but only 10% of people surveyed are willing to eat entirely plant-based diets, with those aged between 18 34 more willing to do so at 17%.

Respondents across all demographics stated that they believed they could make the biggest personal impact on climate action by using energy-efficient products in their home (55%), using reusable drinking or shopping bags (49%) and making an attempt to cycle, walk or using public transport (49%).

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Almost 50 per cent of people find information about climate action confusing and unclear - Irish Examiner