Each time your heart beats, blood is pumped through your arteries and veins, which are the blood vessels of your circulatory system. Arterial blood pressure is created by the force exerted by the blood against the artery walls, as they carry blood around your body.

Hypertension, also known as high blood pressure, is when the pressure of the blood being pumped through your arteries is higher than it should be.

High blood pressure or hypertension has been called the “silent killer”, because it often has no warning signs or symptoms, and many people do not even know they have it.

Over time, the constant pressure overload causes accumulating damage that eventually becomes more than your circulatory system can handle, often leading to serious health problems.

See case study ↗

Foods that can help.

Here’s a few foods that can actually help to lower your blood pressure:

Green leafy vegetables
Salmon, Halibut, Tuna
Beans and Lentils
Dark Chocolate
Flax seeds

When you get your blood pressure taken, and they tell you it’s like 140/90mmHg, that means that the pressure against the wall of your arteries when your heart beats is 140mmHg (millimeters of mercury), and the pressure against the walls of your arteries when your heart is at rest is 90 mmHg. Consistent high blood pressure can lead to all kinds of damage to the body. The normal is 120/80 or lower.

Eating too much salt makes it hard for our kidneys to remove water. Your kidney is what keeps your bodies fluid balanced, filters your blood, removes waste, and maintains the right levels of electrolytes. All of the blood in your body passes through them several times a day. Blood comes into the kidney, waste gets removed, and salt, water, and minerals are adjusted, if needed.

Actually protein powder is not the easiest thing for your body to break down, I actually know people that ended up on the hospital from not drinking enough water during the times they had protein shakes. Ever mix a protein powder, but didn’t mix it enough? It’s all hard and clumpy, you don’t want that to happen to your kidneys.

Waste products in the blood can reach hazardous levels, so when some ones kidneys start failing that need to get dialysis.

The average adult needs 0.8 grams of protein per kilogram of body weight per day.

Athletes building muscle mass need 1.5 to 2.0 grams per kilogram of body weight per day.

And No, jogging to work while wearing wrist weights does not make you a professional athlete…

Photo by Just Jack

What exactly is fat?

Here’s a few things to know about fat:
Your activity level affects whether or not carbohydrates (sugar) are used for energy or stored as fat. That being said, there are 3500 calories per pound. 1 gram of sugar equals 4 calories. It would take 875 grams of sugar to equal 1 pound.

How much sugar should I get in a day?

For men, about 37.5 grams or 9 teaspoons For women, about 25 grams or 6 teaspoons.

 Photo by Christian Velitchkov

Actually our body needs fat, and uses it as a storage form of energy, a fuel source, just don’t overfill the tank.

Fats are one of the three main macronutrient groups in human diet, along with carbohydrates and proteins, and is needed for many important functions of the body, in a moderate amount. Fats in food come in several forms, including saturated, monounsaturated, and polyunsaturated. Too much fat or too much of the wrong type of fat can be unhealthy. Fats are important in the body, but not all fats are created equal.

Some examples of foods that contain fats are butter, oil, nuts, meat, fish, and some dairy products.

Trans fat:
An unhealthy substance, also known as trans fatty acid, made through the chemical process of hydrogenation of oils. Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them. Trans fat is found in vegetable shortenings and in some margarines, crackers, cookies, snack foods and other foods.

Everything in moderation.
Trans fats are also found in abundance in “French fries.” To make vegetable oils suitable for deep frying, the oils are subjected to hydrogenation, which creates trans fats. Among the hazards of fast food, “fries” are prime in purveying trans fats. (Just to let you know I certainly still eat french fries 🙂

Trans fats make it hard for the body to regulate cholesterol.

The hierarchy of fats:
Polyunsaturated fats which are found in vegetables are the good kind; they lower your cholesterol. Saturated fats have been condemned as the bad kind. But trans fats are far worse. They drive up the LDL (“bad”) cholesterol which increases the risk of coronary artery heart disease and stroke.

What Is Saturated Fat?
Saturated fats are a category of fats that have no double bonds in their chemical structure. They are, therefore, “saturated” with hydrogen atoms. Because of their chemical structure, they have a solid consistency at room temperature. Saturated fat is extremely common in processed food items like butter, cheese, bacon, and beef. These foods often contain high levels of saturated fats which may lead to weight gain and developing heart disease or type 2 diabetes.

Should I stop eating all saturated fats?
Even this type of fat, again – in moderation, is beneficial to your body, Not getting enough fat could cause dry rashes, hair lose, a weakened immune system, and other issues due to vitamin deficiencies.

Saturated fats can be found in:
Animal meat including beef, poultry, pork
Certain plant oils such as palm kernel or coconut oi
Dairy products including cheese, butter, and milk
Processed meats including bologna, sausages, hot dogs, and bacon
Pre-packaged snacks including crackers, chips, cookies, and pastries

There are some good fats, seriously.

Monounsaturated fats: This type of fat is helpful for managing cholesterol levels, maintaining healthy skin cells, and lowering the risk of heart disease. These are plant-based fats found in foods like avocados, nuts (especially almonds), olives, and olive oil, that have been shown to lower LDL cholesterol. Examples include olive oil, canola oil, peanut butter, and almonds.

Polyunsaturated fats found in corn oil, canola oil (canola plant seeds), soybean oil (soybeans), sunflower oil (sunflower), fish oils (fish). Polyunsaturated fats are good for heart health but too much can also be harmful because it increases inflammation in the body due to omega-6 fatty acids. Omega-3 fatty acids found in fish oils are just as important as omega-6 fatty acids so it’s best to get both.

Why do we need fat in our diet?

Fats are necessary for a number of bodily functions. Fats help our immune system, keep us full, and maintain healthy skin and hair. Additionally, fats can be digested more slowly than carbohydrates, so they help control hunger.

Too much fat or the wrong kind of fat can have negative health effects. This can include high cholesterol levels and coronary heart disease. Eating foods with too much saturated fat can also lead to weight gain by increasing your calorie intake—despite giving you satiety signals that you’re full.

How much fat should we eat in a day?

There is no easy answer to this question. The amount of fat you should eat in a day depends on your age, sex, height, weight, and level of physical activity. It’s also important to consider how much fat there is in the foods you choose. Making smart food choices that are low in saturated fats or trans-fats will help minimize the amount of fats you consume each day. It’s also beneficial to keep track of what types of fats you’re eating so you can avoid consuming too many unhealthy fats.

Some good strategies for lowering fat intake include:

– Eating more vegetables and fruits
– Avoiding processed foods
– Using oils sparingly

How can I get rid of my unwanted body fats?

There are several ways to lose unwanted fats. One is by exercising and eating a well-balanced diet, which will help you burn off fat and build muscle.

Exercise can be anything from brisk walks to high-intensity workouts. Doing cardiovascular exercise will make your heart stronger, while strength training builds muscle mass and helps you burn more calories even when you’re not working out.

In order for exercise to help you lose weight though, it has to be done in a reduced calorie diet—your body needs fewer calories than it usually gets in order to burn excess calories during exercise. This will be difficult if you’re always getting too much excess.

Another way to get rid of unwanted body fat is by drinking more water. Our bodies store excess water as fat cells around our stomachs or other areas that may not be the most flattering on the body. The more water we drink, the less water that is stored as fat cells.

In Conclusion

  • Fat is a necessary component of a healthy diet. There are good fats and bad fats so the key is to know which ones to eat.
  • A healthy diet should consist of a total of 20-30% from fat.
  • There are three types of fats: saturated, polyunsaturated, and monounsaturated.
  • There are many ways to get rid of unwanted body fat including exercise, dieting, and surgery.
  • The goal is to get to a healthy weight for your body type and gender.

By Bmarchai