This page contains a Flash digital edition of a book.
canned soups contain a third to more than half of the 1,500 mg the American Heart Association recom- mends we limit ourselves to per day. Other sources of big-time salt per serving: packed deli meats (200 to 300 mg), pretzels (385 mg), boxed cereals (250 mg), one slice of pizza (760 mg), breads and rolls (230 mg), and cottage cheese (918 mg).


4GET OFF YOUR BUTT. Exercise is an important tool for deflating hyperten- sion because physical activity makes the heart pump blood more efficiently, easing pressure on your arteries. New research in Hypertension, a journal of the American Heart Association, sug- gests that clocking more than four hours of exercise per week could drop your risk of having high blood pressure by close to 20 percent.


5 TAKE A CHILL PILL. When stress trig- gers your “fight or flight” hormones, the


OFF THE CUFF: WHAT DOES “130 OVER 89” MEAN? T


he top or “systolic” number describes arterial pressure during your heart’s contraction. The bottom or “diastolic” number measures the minimum arterial pressure when your heart relaxes and dilates and the ventricles fill with blood.


SYSTOLIC (top number)


Below 120 120 to 139 140 to 159 160 or more


{and} {or} {or} {or}


DIASTOLIC (bottom number)


Below 80 80 to 89 90 to 99


100 or more


heart beats faster and blood vessels con- strict, causing a short-term rise in blood pressure. By learning to manage your stress levels, you can reduce the effect on your blood pressure.


6EAT MINERAL MEALS. Certain key minerals, namely potassium, magne- sium and calcium, lessen the effects of that troublesome mineral sodium and help lower blood pressure. Stock up on foods that are rich in all three. This includes avocados, bananas, broccoli, red bell peppers and white beans.


CATEGORY


Normal blood pressure Prehypertension


Stage 1 Hypertension Stage 2 Hypertension


7 TRY DASH. It stands for “Dietary Approaches to Stop Hypertension,” a strategic eating plan that has been shown to reduce blood pressure as much as medication does. The basis of the plan is to reduce fat intake to less than 27 percent of total calories, eat lots of fruits and vegetables, shun pro- cessed grains for whole grains, choose low-fat and non-fat dairy products, and reduce consumption of red meats. ¿


JEFF CSATARI is the author of the New York Times best-seller The Belly Off ! Diet.


That Drive Fundraising Revenue Wellness Products


50% Profit On Almost Every Sale


Ask about our “Buy Now, Pay Later” option and get started at no upfront cost.


All products, except the Fire Dog Extinguishers, can ship to all U.S. States and Territories including: Alaska, Hawaii, Puerto Rico, Guam & the Virgin Islands.


A Healthy Fundraiser for a Healthy Community. Contact Us and Get Started Today!


www.ResponsibleFundraising.org 855-700-4911


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52