Foods that help you control blood pressure, cholesterol and sugar levels  

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Food isn't just a form of energy for your body it is also sustenance.

Looking at my family history I realized most of us have common genetic health related issues. Food is essential not only for energy but also to keep us healthy so I did some research.  This research was specifically for foods that help keep health related issues at bay.  It's never too late to implement these foods into your diet even if you already have high cholesterol, high blood pressure or unhealthy blood sugar levels.  The research I found was quite eye opening but at the same time it made so much sense.

Obesity

Over my 13-year career as a Personal Trainer, the main goal for all my clients has been weight loss. It’s been estimated that 160 million Americans are either obese or overweight. That means more than 60% of the population—both men and women—are either overweight or obese.

There are also major challenges with America’s children with nearly 30% of boys and girls under the age of 20 being either obese or overweight (healthdata.org). According to the CDC, by the year 2020 (yes by next year!), three-quarters of the population will either be overweight or obese.

According to the CDC, by the year 2020 (yes by next year!), three-quarters of the population will either be overweight or obese.

foods to help control health issues

Health Issues

Obesity and even being overweight have many health issues. People are either suffering from high blood pressure, high cholesterol, or diabetes or they are in the verge of getting one of those chronic health-related issues. Worst part about it is that the genetic code plays a huge factor in many of the above health related issues. You could be a very lean, healthy person and suffer from high blood pressure and not even know. A good example of this is Celebrity Trainer Bob Harper, who suffered a heart attack last year because of high levels of lipoprotein in his blood, a particle that contributes to plaque in the arteries and blood clots.

You could be a very lean, healthy person and suffer from high blood pressure and not even know.

Foods that help control blood sugar

Prevention

Unfortunately, even if you lose weight in order to reduce your chance of getting high blood pressure, cholesterols, or diabetes, you may still be at risk. So, our mindset must change from “I need to lose weight” to finding out our family health history and saying, “how can I control (or prevent) my blood pressure, cholesterol, or sugar levels?” When you are changing your mindset like this, you are preventing your pain or fear and at the same time losing weight because you are starting to eat healthy.

Look at your family health history and work on preventing diseases.

foods that help control cholesterol

These are foods that help you control your blood pressure or help to lower it:

Vegetables

Aloe Vera
Arugula
Beets
Broccoli
Cauliflower
Celery
Mushroom
Seaweed
Watercress

Fruits

Apricot
Bananas
Bitter melon
Cacao
Coconut
Figs
Guava
Noni
Oranges
Pears
Pineapples
Watermelon
Strawberries

Fats

Avocado

Olives

Nuts and Seed

Spices

Garlic

Turmeric

Wheatgrass

These are foods that help you control your cholesterol or help to lower it:

Vegetables

Broccoli
Carrot
Beets
Fermented Food
Mushroom
Spinach

Fruits

Fruits:
Apple
Raspberries
Apricot
Persimmon
Cranberries
Bananas
Blueberries
Coconut
Figs
Grapefruit
Oranges
Plums
Pomegranate

Fats

Pumpkin seed 

Olives  

Flaxseed   

Spices

Nettles
Ginger
Garlic
Dandelion
Cinnamon

These are foods that help you control your sugar levels or help to balance them:

Vegetables

Asparagus
Cauliflower
Spinach
Tomato
(yes I know it’s a fruit, but you are not going to put a tomato in a fruit salad!)

Fruits

Strawberry
Plums
Noni
Kiwi
Guava
Grapefruit
Coconut

Fats

Flaxseed

 

Spices

Ginger
Cinnamon
Burdock Root
Dandelion

If you want to concentrate on lowering any of these health condition, include the foods found here in your diet. In the end as you are eating these healthy foods, you will start losing weight. Also, some foods will have more than one benefit as you can see from above. These foods are packed with the most nutrients and fiber!

For more information regarding your personal diet and health, get with your local dietician or a personal trainer who has certification in nutrition.

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf


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One Thought to “Foods that help you control blood pressure, cholesterol and sugar levels  ”

  1. […] losing weight” or, you need to lower your weight because you have low blood pressure or high cholesterol or your sugar levels are […]

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