Healthy Way Natural Foods

7 important facts doctors may not tell toachieve healthy blood pressure. by lifebuzzfeed.com recent stats show that about one-third ofamericans—that’s 67 million people—have high blood pressure, which is a major riskfactor for heart attack and stroke. but 20 percent of americans don’t even knowthey have high blood pressure. learn these important facts to achieve healthyblood pressure. taking readings in only one arm might nottell the whole story. your doc likely checks to see if you havehealthy blood pressure in one arm, but a framingham heart study suggests that taking readingsin both arms may help better identify patients

at higher risk of heart disease. when researchers analyzed data on nearly 3,400patients over 13 years, they found that about 10 percent of participants showed higher systolicreadings (the upper number) in one arm. those with arm-to-arm discrepancies of tenpoints or more were 38 percent more likely to have a heart attack, stroke, or other coronaryevent. such imbalances may indicate plaque in majorarteries. your blood pressure might be lower than youthink. the top blood pressure number (systolic pressure)averages seven points lower when a nurse measures it instead of a doctor, according to a universityof exeter study, reported by good housekeeping.

ask your doctor about this phenomenon—calledwhite coat hypertension—before starting or tweaking a prescription. home monitors may be inaccurate. blood pressure readings may be significantlydifferent from those taken in the doctor’s office in up to 15 percent of patients, accordingto new research presented at an annual meeting of the american society of nephrology. if your doc recommends you check your bp athome, it’s a good idea to bring your monitor in to your doctor’s office to make surethe device is validated. gaining just a little weight can jack up yournumbers.

people who gained just 5 percent of theirbody weight (that’s 7.5 pounds for a 150-pound person) over an eight-week period saw a smallbut measurable uptick in their blood pressure—an average of 4 mm hg for their systolic reading,according to a recent mayo clinic study. people who gained weight specifically in theirbelly had even higher increases. exercise can keep your arteries young—reallyyoung. a recent study of nearly 14,000 men foundthat those who were sedentary developed early signs of high blood pressure in their mid-40s,while those who were fit didn’t start developing high blood pressure for another decade. while researchers can’t say exercise isthe only factor responsible, there are many

ways cardio exercise can strengthen your ticker. it helps the heart pump blood more efficientlyand helps eliminate sodium from the body, which contributes to high blood pressure. probiotics may help nudge your bp down. an australian review of nine studies on thesegood-for-your-gut bacteria found that people who took probiotic supplements lowered theirsystolic blood pressure (top number) by an average 3.56 mm hg and diastolic blood pressure(bottom number) by an average 2.38 mm hg, compared to those who didn't take them. the effects were only seen in people who tookthe supplements for eight weeks or longer.

those with more than one kind of bacterialstrain lowered bp more than supplements with only one kind of bacteria. "probiotics might help lower blood pressureby having other positive effects on health, including improving total cholesterol andlow-density lipoprotein, or ldl, cholesterol; reducing blood glucose and insulin resistance;and by helping to regulate the hormone system that regulates blood pressure and fluid balance,"lead study author jing sun, phd, said in a press release. seeing your doc more often can help keep yournumbers in check. patients who saw their doctor at least twicea year were more than three times more likely

to keep their blood pressure under controlthan those who visited only once or less often, according to a new study of 37,000 peoplepublished in the journal circulation. after the researchers controlled for suchvariables as diabetes, health insurance, body mass index, and smoking, they found that doctorvisits were the strongest predictor of blood pressure control. you are watching: 7 important facts doctorsmay not tell to achieve healthy blood pressure. by lifebuzzfeed.com. metabolism secrets that help you burn morecalories everyday. discover how to torch more calories everyday and boost your metabolism in this complete

guide to your body's fat-burning engine. your metabolism. it's no wonder metabolism is a subject offascination and speculation: the process that turns food into fuel powers all that we do. "even when you're sleeping, your body requiresenergy for things like breathing and repairing cell damage," says donald hensrud, md, medicaldirector of the mayo clinic healthy living program. the number of calories you need to performsuch basic functions is called your resting metabolic rate (rmr)—and it can affect everythingfrom your waistline to your energy level.

read on to learn how to keep your metabolismrevved so your body is operating at just the right speed. dieting can lower your metabolism. "whenever you cut calories, your metabolismslows down, often by more than you'd expect," says kevin hall, phd, an obesity researcherat the national institutes of health. studies have found that formerly obese peoplehave a 3 to 5 percent lower rmr than people who've never had to lose weight. but such a drastic slowdown isn't inevitable. other research has shown that regular exercisecan counteract the effect.

and a gradual weight-loss strategy can helpkeep your metabolism humming. a good rule of thumb: reduce caloric intakeby no more than 500 calories a day, and torch roughly the same number through exercise. a 1,000-calorie daily deficit should helpyou lose about 2 pounds a week. chronic stress slows your burn. wigged-out and gaining weight? no, it's not in your head (unfortunately). research suggests that when you're totallyfrazzled, your metabolism stalls. one reason: chronic stress stimulates theproduction of betatrophin, a protein that

inhibits an enzyme needed to break down fat,per a university of florida study. other research found that women who experienceda stressful event the day before eating a single high-fat meal burned 104 fewer caloriesover the seven hours following the meal than their more chillaxed counterparts. "the stressed women also had higher insulinlevels, which contributes to fat storage," says study author janice kiecolt-glaser, phd,a professor at the ohio state university. these effects could lead to a gain of 11 poundsa year, she says. intermittent fasting may help. for the most part, experts have advised againstcleanses and other trendy fasts.

but research now shows that alternate-dayfasting—which entails eating without restriction one day, then consuming about 500 caloriesthe next—can trigger weight loss without mucking up your metabolism. women who followed this plan for eight weekslost an average of 13 pounds, according to a study from the university of illinois atchicago. "when we compared the change in their restingmetabolic rate to that of subjects who lost weight by consuming 25 percent fewer caloriesoverall, we didn't see any differences between the two groups," says study author kristavarady, phd. what's more, after the first few days, mostof the women in the alternate-day fasting

group didn't report feeling hungry. but dr. hensrud cautions that further researchis needed to determine the long-term effects of this strategy. if you're tempted to try it, do so under adoctor's supervision. lift weights the right way. there's no question that strength trainingis a good way to combat the drop in metabolism that comes with age. but new research suggests that when you'relifting weights, the ideal strategy is to go slowly.

resting for two to three minutes between setsmay actually promote more muscle growth than a shorter rest interval, according to a u.k.study published this year. "the most important thing is to just do it,two or three times a week," stresses pamela peeke, md, author of body-for-life for women. to reap the most benefits, add your strengthtraining to a hiit workout (like a boot camp class), she says. protein is key. you've probably heard that the more muscleyou have, the more calories you'll burn. and you know protein is essential for musclegrowth; it helps prevent the breakdown of

muscle tissue that happens as you get olderand when you cut calories, says caroline cederquist, md, an obesity specialist in naples, fla.,and the author of the md factor diet. but the trick, she adds, is to divide yourintake evenly throughout the day. "you can utilize only 4 to 6 ounces of proteinat a time. if you consume more than that at one sitting,it will get stored as fat." research backs up her advice: a 2014 studyfound that people who took in 30 grams of protein at each meal had 25 percent bettermuscle protein synthesis than those who ate 90 grams in a day in irregular portions (10at breakfast, 15 at lunch and 65 at dinner). as for the best sources of the nutrient, studyauthor emily arentson-lantz, phd, a scientist

at university of texas medical branch, suggestslean meats, seafood, legumes, eggs, dairy and nuts. you can blast calories all day long. 6 am: work out. you can melt up to 20 percent more body fatby exercising in the morning on an empty stomach, according to a 2013 u.k. study. 7:30 am: have the right smoothie. swiss research found that folks who consumedwhey protein at breakfast burned more calories throughout the morning than folks who atea high-carb meal.

11 am: refill your water bottle. in a german study, drinking 17 ounces of h2oincreased metabolic rate by about 30 percent for more than an hour. 1 pm: add some sweet red peppers to your salad. they contain a metabolism-boosting chemicalcalled dihydrocapsiate. 3 pm: take a call on your headset and go fora walk. small bursts of activity like this can torchup to 350 calories a day, found mayo clinic researchers. 7 pm: turn off your ipad before dinner.

exposure to blue-enriched light (the kindemitted by electronic devices) during the evening meal increases insulin resistance,according to a 2016 northwestern medicine study. 7:15 pm: enjoy some carbs. a 2014 study showed that people who savedmost of their daily carbs for nighttime burned more calories after lunch than those who atetheir carbs early on. 9 pm: turn down the heat. sleeping in colder temps ramps up your body'sproduction of brown fat, a type that burns calories, per a study in diabetes.

certain health problems can affect your metabolism. thyroid disorders: an overactive thyroid (calledhyperthyroidism) can cause your metabolism to speed into overdrive, while an underactivethyroid (hypothyroidism) can make it slow to a crawl. fortunately, both conditions can be controlledwith medication. prediabetes: this condition elevates insulinlevels, which inhibits fat metabolism, explains dr. cederquist. but lifestyle measures such as exercise anda low-glycemic diet can help repair metabolism. osteoarthritis and rheumatoid arthritis: neithercondition affects metabolism directly, but

both can make exercise painful—and not exercisingenough can lead to muscle loss and a drop in metabolism, explains dr. cederquist. polycystic ovary syndrome: women with thishormonal imbalance are at higher risk of developing insulin resistance, which can in turn impactmetabolism. possible treatments include birth controlpills to regulate hormone levels and the diabetes drug metformin. you are watching: metabolism secrets thathelp you burn more calories everyday. please like, share and subscribe our channelfor more daily videos. thank you for watching.

good fat rich foods that are good for youand your weight loss. the word is out: fat — or at least “goodfat” — is not something you should banish from your diet. monounsaturated fat, a staple in the mediterraneandiet, is the “good fat” that may actually help you lose weight, whittle your middle,keep blood sugar levels in check, lower harmful ldl-cholesterol and much more. we’ve dug through all of the fat facts tocome up with 18 good-for-you sources of monounsaturated fats. read on to find out if any of your favoritefoods made the list.

1. pine nuts (1 ounce): approximately 5.3 gramsof good fat. most commonly associated with pesto, pinenuts are also delicious when added to meat, fish, salads, vegetable dishes, or baked intobread. with 5 grams of monounsaturated fat per one-ounceserving, pine nuts help to lower bad ldl cholesterol and prevent heart disease and strokes. they’re also rich in iron—great news forthose following a vegetarian or vegan diet. looking to shed a few pounds? pine nuts may help, since they contain pinolenicacid, a specific fatty acid that helps you

to eat less by suppressing your appetite. try toasting pine nutes and enjoying on topof your favorite salads. 2. olive oil (1 tablespoon): approximately 9.85grams of good fat. just one tablespoon of olive oil containsabout 10 grams of monounsaturated fat, and only 2 grams of saturated fat. due to its high monounsaturated content, oliveoil is a terrific option for boosting heart health. use regular olive oil to sautã© a varietyof colorful veggies or you can even bake with

it. extra virgin olive oil is made from the firstpressing of the olives and contains the highest antioxidant levels, but these also start degradingsooner when exposed to heat. to make the most out of your olive oil, usethe extra-virgin kind for drizzling and homemade salad dressings. 3. peanut butter (1 tablespoon): approximately3.3 grams of good fat. sometimes there’s nothing more comfortingthan a pb&j sandwich. besides being absolutely scrumptious, thiskid-friendly classic is also good for your

heart. with close to 4 grams of monounsaturated fatper 1-tablespoon serving, peanut butter also provides a hearty dose of fiber, as well asother important vitamins and minerals. studies have shown that people who regularlyinclude nuts or peanut butter in their diets are less likely to develop heart disease ortype 2 diabetes -- compared to those individuals who rarely eat nuts. spread natural, unsalted peanut butter oncrunchy apple slices or add it to a smoothie. 4. lamb (3 ounces): approximately 3.3 grams ofgood fat.

here’s a food you might not have expectedto see on this list: lamb. on average, a 3-ounce serving of lean lambcontains 3 grams of monounsaturated fat and about the same amount of the essential omega-3fatty acid alpha-linolenic acid (ala) as a tablespoon of olive oil. lean cuts of lamb include those from the leg,loin and rack. on average, lamb is an excellent source ofprotein, vitamin b12, niacin, zinc and selenium. lamb is perfect for grilling or as an entrã©eor side dish anytime of the year. plus, you can include it in soups, salads– and even on pizza! 5.

avocado (1/5th medium avocado): approximately3 grams of good fat. they’re delicious, creamy and luscious,so what’s not to love about avocados? a one-ounce serving contains approximately3 grams of fat, and 75 percent of that fat comes from the “good” monos and polys. avocados also contain nearly 20 differentvitamins, minerals and beneficial phytonutrients including vitamin e, folic acid, fiber andcarotenoids like lutein and zeaxanthin. avocados have been shown to act as a nutrient-booster,so you can absorb more of the fat-soluble beneficial carotenoids in plant foods. in addition to your favorite guacamole, tryfresh avocados on salads, sandwiches or toast,

on top of your tomato or veggie soup. 6. hazelnuts (1 ounce): approximately 12.9 gramsof good fat. with nearly 13 grams of monounsaturated fatper ounce, hazelnuts may help to reduce the risk of cardiovascular disease. besides being a heart-healthy choice, hazelnutsare also rich in manganese and copper, vital minerals for iron absorption and bone formation,respectively. tip: to intensify the unique flavor of hazelnuts,and to better develop their color, try roasting the kernels on a baking sheet.

arrange kernels in a single layer, and bakeat 275 degrees fahrenheit for 15-20 minutes. to remove the skins, simply wrap the warmhazelnuts in a dish towel, and let them sit for 15-20 minutes. 7. flaxseed oil (1 tablespoon): approximately2.5 grams of good fat. a rich source of soluble fiber, with almost3 grams of monounsaturated fat per tablespoon, studies suggest that flaxseed oil may benefitindividuals with heart disease and aid in cancer prevention. use this slightly nutty tasting oil to makesalad dressings, add to soups and smoothies

for an extra boost of nutrition, or stir intoyour favorite pasta sauce for an added dose of good-for-you fat. since flaxseed oil turns rancid rather quickly,be sure to refrigerate it after opening, and avoid exposure to light. when purchasing flax seed oil, look for thecold-pressed variety, since it has been processed at a minimum temperature to preserve its integrity. 8. pork (3 ounces): approximately 2.09 gramsof good fat. pork is rich in monounsaturated fat, and ounce-for-ounce,pork tenderloin contains less fat than a chicken

breast. that’s good news, considering the fact thatamericans eat more than 50 pounds of pork per person each year. in fact, a recent study of overweight adultsfound that regular consumption of fresh, lean pork served to improve body composition andcardiovascular risk factors. in addition to being a lean source of proteinand providing healthy fat, pork also contains iron and potassium. mix things up and give pork a try with oureasy weeknight slow cooker recipe for chili-rubbed shredded pork.

9. dark chocolate (1 ounce): approximately 3.5grams of good fat. with almost 3.5 grams of healthy monounsaturatedfat per ounce, this is a treat that’s truly heart smart. look for dark chocolate with high cacao content(preferably 70 percent or higher), since more cacao means greater health benefits and lessadded sugars. recent research shows that eating high-cacaodark chocolate may improve blood vessel function. three ways you can get a double blast of antioxidants:1. melt 70-percent dark chocolate over berries,2.

enjoy a square of dark chocolate with a cupof green tea, or 3. if you’re feeling extra-indulgent, try asmall square of dark chocolate with a glass of antioxidant-rich red wine. 10. pistachios (1 ounce): approximately 6.7 gramsof good fat. about 90 percent of the fat in pistachiosis healthy unsaturated fat, and research shows that when individuals with elevated cholesterolate pistachios as a daily snack, their blood levels of antioxidants increased and harmfulldl-cholesterol levels declined, compared to those who did not eat pistachios.

a serving of pistachios has 7grams of monounsaturatedfats, 4 grams of polyunsaturated fats and just 1.5 grams of saturated fat. because nuts are calorie-rich, keep portionsin mind: there are 49 pistachios in a one-ounce serving, and 30 pistachios contain about 100calories. enjoying pistachios as a snack instead ofcarb-rich options like crackers or pretzels is a smart swap. pistachios provide more fiber and may alsokeep you feeling fuller longer. 11. olives (10 large olives): approximately 3.4grams of good fat.

whether you are partial to green, black, purpleor brown — all olive varieties are rich in monounsaturated fat. in fact, recent research shows that the monounsaturatedfat found in olives can help to decrease blood pressure. as an added benefit, olives are also loadedwith antioxidants, which may offer protection against heart disease, cancer, and other chronicconditions. consider whipping up an olive tapenade asa sandwich spread or baguette topper, sprinkling chopped olives into a salad or adding olivesto a tasty marinade for chicken or fish. 12.

walnuts (1 ounce): approximately 2.53 gramsof good fat. with nearly 3 grams of healthy monounsaturatedfat per one-ounce serving, walnuts are also nutritional dynamos, packing a powerful punchof protein, fiber, magnesium, and phosphorus — all important nutrients for optimal health. for a crunchy and tasty snack, try these parmesanherbed walnuts. 13 canola oil (1 tablespoon): approximately8.8 grams of good fat. great versatility, light taste and a dynamitenutrition profile make canola oil an excellent option for cooking. lower in artery-clogging saturated fat thanany common vegetable oil typically found in

a supermarket, just one tablespoon of canolaoil contains almost 9 grams of monounsaturated fat. since canola oil has a high heat tolerance,it can be used in a variety of different cooking mediums, including baking, stir-frying, andgrilling. it's important to choose organic and expellerpressed (mechanically extracted at a temperature of 120f vs. chemically to avoid chemical residues),if possible. 14. sunflower seeds (1 ounce): approximately 3.07grams of good fat. sunflower seeds are a true nutritional powerhousepacked with healthy fats, protein, fiber,

minerals and phytochemicals. and since almost 90 percent of the fat insunflower seeds is good, unsaturated fat, they are a terrific choice for individualssuffering from high cholesterol or high triglycerides. just one ounce of sunflower seeds provides76 percent of the recommended daily allowance for vitamin e. sprinkle sunflower seeds ontop of a salad or simply roast in the oven for five minutes, until lightly browned. one of the best ways to use sunflower seedsis in omelets for a hearty, nutrient-packed breakfast. this sunflower garden omelet (see hyperlinkbelow) is an all-time favorite.

15. almonds (1 ounce): approximately 8.9 gramsof good fat. reaching for a small handful of almonds willsupply you with a tasty, protein-packed snack that contains 9 grams of monounsaturated fatper one-ounce serving — that’s about 23 whole almonds. this nutrient-dense nut is also a terrificsource of vitamin e, magnesium and manganese, as well as a good source of fiber, copper,phosphorus, and riboflavin. a one-ounce serving of almonds has a similaramount of antioxidants to one cup of green tea or 1/2 cup of steamed broccoli.

for a creative recipe idea using almonds,try making this simple orange almond cilantro salsa. 16. sesame seeds (1 ounce): approximately 3 gramsof good fat. a delicacy in asian cuisine, just one ounceof sesame seeds supplies 3 grams of heart smart monounsaturated fat, not to mention35 percent of the recommended daily requirements for calcium. in addition to being a top source of monounsaturatedfat, sesame seeds also contain two strains of beneficial fiber, sesamin and sesamolin,which have been shown to have a cholesterol-lowering

effect. sesame seeds are a terrific source of zinc,an essential mineral for producing collagen. add protein-rich sesame seeds to baked chicken,fish or salads for a nice, nutty flavor and texture, use them to make homemade tahini,or incorporate sesame seeds into a unique spice blend, like this middle eastern za’atar. 17. duck breast (3 ounces): approximately 4.6grams of good fat. although not as common as beef or chicken,duck is becoming increasingly popular, for good reasons.

since it’s mainly comprised of monounsaturatedfat (nearly 5 grams per three-ounce serving), duck is a terrific option if you are lookingto add a new cut of lean meat into your dinner repertoire. a source of high quality protein, duck isloaded with b vitamins, which are important for proper metabolic function. duck is also rich in selenium, a necessarytrace mineral for boosting immunity and supporting enzyme activity. duck is delicious pan-roasted or grilled,and it often pairs nicely with fruit, like cranberries or oranges.

18. bacon (3 ounces): approximately 18.3 grams with a three-ounce serving of cooked baconcontaining 18.3 grams of good fats, it might be time to “bring home the bacon,” literally. in fact, the type of monounsaturated fat foundin bacon, oleic acid, is actually the same type of monounsaturated fat found in oliveoil. still, many varieties of bacon are highlyprocessed, so look for brands manufactured without preservatives. when choosing bacon, look for the naturaluncured variety (such as trader joe’s or

niman ranch uncured applewood smoked bacon),as they won’t contain nitrates. cured bacon contains nitrates, which havebeen linked with cancer. what do you think? what are your go-to sources of “good”fats? did any of the foods on our list surpriseyou? will you be adding any of the foods from thisslideshow to your diet? leave a comment below, and let us know. you are watching: good fat rich foods thatare good for you and your weight loss.