| p>The third qigong/chi kung practice for | | | | completely over to a vegetarian diet, at least |
| hypertension? Diet. | | | | reduce your consumption of meat: limit yourself |
| The fact that most of us not only can afford to | | | | to white meat and fish. Eliminate animal fats, red |
| eat beyond the basic needs of survival, but also | | | | meat and processed meat, such as sandwich |
| we enjoy eating rich foods, create ideal conditions | | | | meat, from your diet. |
| for high blood pressure, a common problem in | | | | Other things you can do: |
| developed countries. | | | | - Replace saturated fats with unsaturated fats, |
| Here is a list of foods to reduce or avoid: | | | | such as extra virgin olive oil. Increase your fiber, |
| - Sodium-rich foods such as processed foods | | | | as found in whole grains, fresh fruit and |
| Since low potassium elevates sodium levels that | | | | vegetables. To avoid overcooking and destroying |
| can lead to hypertension and potassium is known | | | | essential nutrients, steam or lightly stir fry your |
| to lower blood pressure, replace table salt with | | | | vegetables, and eat plenty of leafy green salads. |
| potassium-rich salt. Also, replace sodium-rich foods | | | | - One particular vegetable to note in the fight |
| with potassium-rich foods. Foods rich in potassium | | | | against hypertension is celery. Traditional Chinese |
| include apricots, avocados, bananas, cantaloupes, | | | | medicine have included mung beans, honey, water |
| honeydew melons, kiwi, peaches, oranges, | | | | chestnuts, turnip and Chinese celery as a dietary |
| watermelons, raisins, prunes, dates and figs. Also, | | | | treatment for hypertension. Also, studies have |
| pumpkins, tomatoes, greens, potatoes, artichokes, | | | | found consuming four stalks of celery a day will |
| beans, lentils, salmon, sardines and cod. | | | | lower blood pressure significantly. |
| - Tobacco | | | | - Another food supplement that helps lower blood |
| - Caffeinated products, such as coffee and | | | | pressure is the essential omega-3 fatty acids. |
| chocolate There have been studies that show | | | | Two of them are found in fish oils, particularly in |
| consuming dark chocolate can reduce blood | | | | salmon, sardines, tuna, halibut, mackerel, cod liver |
| pressure without significant weight gain. On the | | | | and lake trout. A third fatty acid is found in |
| whole, however, foods containing caffeine can | | | | flaxseed, soy products, canola oil and nuts. |
| elevate stress levels and keep you up at night. | | | | - Your diet should also include foods high in |
| - Alcohol Alcohol can cause high blood pressure, | | | | magnesium, as found in soy products, legumes, |
| but when consumed in moderate amounts also | | | | seeds, nuts, whole grains, fruits and vegetables, |
| help the heart. Therefore, restrict yourself to no | | | | such as bananas, avocados and dried apricots. |
| more than one or two glasses of red wine a day. | | | | - People suffering from hypertension are also |
| - Sugar and other sweeteners, including maple | | | | lacking in calcium. However, you don't have to |
| syrup, molasses, brown sugar and artificial | | | | consume dairy products to get your calcium. In |
| sweeteners Sugar and other sweeteners have | | | | fact, milk is not necessarily your best source of |
| been known to raise blood pressure in some | | | | calcium because it is low in magnesium, a mineral |
| people. Developed countries consume too much | | | | required for your body to absorb calcium. If you |
| sweets in their diet, leading to obesity and | | | | take dairy products, consume only low-fat dairy |
| diabetes, both of which are also closely linked with | | | | foods. Foods rich in calcium include soya milk, leafy |
| hypertension. Aspartame, that is found in some | | | | greens such as collard greens, baked beans and |
| artificial sweeteners, can raise your blood | | | | canned salmon. |
| pressure. Try to replace foods containing simple | | | | - Finally, other foods not mentioned but also |
| sugars (that are absorbed directly into the | | | | helpful in the fight against high blood pressure |
| bloodstream) with complex carbohydrates that | | | | include reishi mushrooms, Chinese white fungi, |
| break down more slowly, such as found in fresh | | | | shitake mushrooms and blueberries. |
| fruit. Raw honey is also a good sweetener, | | | | Any treatment for hypertension must include a |
| because moderate amounts have been known to | | | | healthy diet, and throughout history, qigong/chi |
| help lower blood pressure. However, if you are | | | | kung has always been practiced in line with a diet |
| diabetic or hypoglycemic, you still need to watch | | | | of herbs and foods that promote health and |
| your blood sugar. | | | | wellness. |
| - Animal fats, red meat and internal organs | | | | Look forward to my next article on the fourth |
| Traditionally, qigong/chi kung practitioners were | | | | qigong/ci kung practice for hypertension -- herbs |
| predominantly vegetarians, consuming very little, if | | | | and related supplements. |
| any meat. If you are not willing to change | | | | |