Eating right

Fewer kilos, lower tension

As the researches associate the pulmonary cancer and the emphysema with smoking, there is an association as strong as this one between hypertension and obesity. A body mass index of 27 or higher and a significant layer of fat around the abdomen are hand in hand with hypertension.

The weight affects the blood tension in three ways. Along with the weight also increases the volume of the blood, which can lead to the increase of the blood pressure. It is also know the fact that overweight persons are more sensitive to salt. Also they develop an increased resistance to insulin, which means that their cells block the access to insulin, that they cannot accept the energy provider glucose. The resulted excess of glucose and insulin contribute to the increase of blood pressure.

The good news is that a loss of weight of only 5 kilos can improve the values of the tension.

10 essential steps in a healthy life style

Follow the steps below and you will see how your weight and blood pressure shall decrease

Eat only natural food. If your nourishing is based on fruits, vegetables, fish, chicken meat or any other non fat meat and you will avoid to eat processed food, including cookies, sweets and processed cereals, you will notice a decrease in weight with a minimum effort.
Select the type of fat.The saturated fats – found in dairy products and fat meat – have a big caloric input and in the same time they increase the risk of the heart diseases. Some fats though, mainly the fat acids omega 3 and mono-unsaturated fats which are found in olives oil, in nuts and peanuts, seem to bring a series of important benefits to health. But if you want to lose weight you have to consider the food categories. Finally, the weight loss is a fight with calories.
Attention to quantities. The portions increased a lot during the last 20 years, but most of the persons empty their plates as if their parents watched them to see if they ate all the content. If you get used to eta only half or three quarters of what you have in your plate, if you chew well and eat slowly so as for the brain to receive the message that you have a full stomach, you will see that kilos are lost without effort. Even staying at the table and eating with friends or family can help you to slow the rhythm of how you eat.
Eat breakfast every day. Studies suggest that this is a good strategy for giving up on another snack during the morning. The best breakfast includes food which is rich in fibres, such as integral toast or cereals; a product rich in proteins such as the peanut butter or low fat cheese; a fruit or a glass of fresh juice without sugar.
Eat healthy snacks. If you get hungry, take a healthy snack. It is good to have both at home and at work confided fruits (apricots, dates, and plums, peanuts without salt and small pots of yogurt). All of them make your hunger disappear and help you wait for the next meal without eating unhealthy snacks meanwhile.
Reduce the energetic density.One of the most recent terms among the dieticians is the energetic density or the water quantity of a product. A higher content of water means a reduced energetic density. The more reduced is the energetic density, the more you can eat and feel saturated, eating fewer calories. This means you can eat a bowl of chicken soup or fresh fruits which have the same number of calories as a snack pack because the soup and the fruits have a bigger volume per calorie.
Pay attention to liquids.By choosing a long coffee with milk foam (167 calories) instead a normal coffee with milk foam (212 calories), you can save 45 de calories. The studies prove that liquids do not give the same sensation as the food does. And if you do not pay attention to liquids you drink, the calories can add quickly.
Think why you eat.Much too often we appeal to food in order to calm a hunger that in unreal. The food gives us calm and makes us feel comfortable when we are sad and sets us free of frustrations when we have a bad day at work. Frequently we gain kilos because we eat nervously or unconsciously. Next time when you hold out you hand for an ice-cream, stop for a second and think. Try to do something else than eating.
Note down everything you have eaten.This means you have to note down each single bite, from a biscuit in a juice. Those who succeed in losing weight keep a diary where they note what they eat even after they have reached their objective.
Work out more. The formula for losing weight is simple: the calories input must be lower than the calories output. Instead of getting hungry you be become more active. See any opportunity for working out, for example, walk when you go shopping instead of riding and take the stairs instead of the elevator.

Products which can be easily replaced

If generally you eat	Try to replace it with
Biscuits with melted cheese	white oak cake with light cheese cream
Sweet cereals	muesli with pieces of banana
Mayonnaise in the salad	mixture of balsamic vinegar and olive oil
Vegetables with butter	vegetables with some lemon juice
Canned fruits	fresh fruits
Pastas with milk cream sauce	pastas with tomatoes sauce
Roasted potatoes with cheese and cabbage salad	roasted potatoes with beans
Tortilla chips with milk cream and cheese sauce	cow cheese batons

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