When it comes to anti-inflammatory nutrition, there are a few key things to keep in mind. First, focus on eating plenty of fresh, unprocessed foods. This means plenty of fruits, vegetables, whole grains, and lean protein sources. second, limit your intake of inflammatory foods and beverages. These include sugary drinks, processed meats, refined carbohydrates, and alcohol.
Third, make sure to include anti-inflammatory nutrients in your diet. These include omega-3 fatty acids, magnesium, turmeric, and green tea. fourth, consult with a registered dietitian or nutritionist to ensure you’re meeting your individual needs. By following these tips, you can help reduce inflammation in your body and improve your overall health.
DIET, HIGH BLOOD PRESSURE (HYPERTENSION) AND CHOLESTEROL
The Mediterranean Diet (The Basics)
- Daily consumption of vegetables, fruits, whole grains, and healthy fats.
- Weekly intake of fish, poultry, beans, and eggs.
- Moderate portions of dairy products.
- Limited intake of red meat.
DASH: The DASH Eating Plan for High Blood Pressure (A Detailed Guide)
Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure.
Exercise and High Blood Pressure (The Basics)
Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high– or low-impact aerobics, swimming, and water aerobics.
Weight Loss (A Detailed Guide)
- Eat three balanced meals a day to help control your hunger.
- Watch portion sizes and eat small servings of a variety of foods.
- Choose low-calorie snacks.
- Eat only when you are hungry and stop when you are satisfied.
- Eat slowly and try not to perform other tasks while eating.
Low Sodium Diet (The Basics)
- Fresh and frozen vegetables (without sauces): Greens, broccoli, cauliflower, peppers, etc.
- Fresh, frozen or dried fruits: Berries, apples, bananas, pears, etc.
- Grains and beans: Dried beans, brown rice, farro, quinoa and whole wheat pasta.
High Cholesterol (The Basics)
If your blood contains too much LDL cholesterol (cholesterol carried by low-density lipoprotein), it’s known as high cholesterol. When left untreated, high cholesterol can lead to many health problems, including heart attack or stroke. High cholesterol typically causes no symptoms.
High Cholesterol: Therapeutic Lifestyle Changes and Diet to Lower Cholesterol
- Choose healthier fats. You should limit both total fat and saturated fat.
- Limit foods with cholesterol.
- Eat plenty of soluble fiber.
- Eat lots of fruits and vegetables.
- Eat fish that are high in omega-3 fatty acids.
- Limit salt.
- Limit alcohol.
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