Diets

[K_W_9]

Had a TIA a week ago, BP is 138/80 - need a reasonable diet to help improve lifestyle and reduce BP. I have an average diet - no fried meals or sticky buns but do enjoy bread and butter and have always liked extra salt (sea salt) - the latter is now confined to cooking.

[Chefmel]

I helped my dad reduce his blood pressure substantially when he needed to reduce it to have a shoulder operation. He is a little overweight (BMI 26) but the blood pressure was more concerning, I essentially gave him three simple rules:

1) Eat a piece of fruit with every meal.

2) Have a wholegrain carb with every meal (e.g. wholegrain cereal or bread with brekkie, brown rice, wholemeal pasta quinoa, wholemeal couscous, wholemeal noodles, wholemeal pitta bread etc. with lunches and dinners).

3)No added salt at table/ no condiments on table.

He reduced his blood pressure substantially in about a month, and was able to book his operation. He spoke to his doctor about my reccomendations (I am a qualified nutritionist) and he thought it was an excellent plan. The condiments one was interesting, my dad didn't realise that all the worchestershire sauce, mustard, pickles, sauces and chilli sauces had so much salt in them! I wouldn't ever stop anyone from cooking with salt, but its those added things on the table that was really adding up. He used this mustard on his food quite a lot, and I looked that like a generous teaspoon of this made up a third of his recommended sodium intake! Crazy really.

[Penel]

Apart from the 'hidden' salt in food, look out for the hidden sugar too!

[Hidden]

K_W_9 I have my BP/weight stats going back six years...before I started running and when my weight was up to around 154 lbs my BP was around 130/85 - reducing my weight to 140lbs brought my BP down to 105/64.

Since taking up running if I get up to 154 lbs (yes I yo-yo diet!) my BP now jumps to about 120/80 once I get down to around 145 lbs it's about 110/70. So my BP goes up with weight gain but it goes up less if I'm running - if that makes sense. I have never added salt to my food plus we don't have processed food in the house so salt is not a factor in my case.

[moreless Administrator 7 stone]

Hi and welcome K_W_9

Take a look at the Pinned Posts section, to the right of your screen (bottom, if you're using a mobile) and have a look at the Welcome Newbies thread.

Look at the Topics section beneath that, for posts that could answer any questions you may have.

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Be active on the forum, as that's where we exchange ideas and get our daily dose of motivation and inspiration

Wishing you all the very best