Tag Archives: diet

Maintain Your Blood Pressure Naturally | Fullerton, CA

Because heart disease is such a common disease for Americans, it is important that we all try to do our best to maintain a healthy lifestyle in order to keep our systems in working order. If you’ve recently been diagnosed with high blood pressure, also referred to as hypertension, you may be prescribed medication to keep your blood pressure down, but there are things you can do on your own to not have to rely on meds. Here are just a few of the ways you can keep your heart healthy for years to come:

Watch your weight. Blood pressure typically increases as weight increases. Losing just 10 pounds can reduce your blood pressure immensely.

Exercise regularly. Regular physical activity can help you lower your blood pressure. Consistency is key, as your blood pressure can increase again. The best kind of exercise to lower blood pressure include, walking, jogging, swimming, cycling and dancing.

Maintain a healthy diet. Consuming a diet that consists of fruits, vegetables, whole grains and low-fat dairy can help lower your blood pressure. Be sure to avoid foods high in saturated fat and cholesterol, as these foods can increase blood pressure.

Careful with the salt. Even just a small reduction in your sodium intake can reduce blood pressure. To decrease your sodium intake, you can read food labels, eat fewer processed foods and not add salt to meals.

Reduce your stress. To reduce your stress levels, you should take some time to think about what is causing your stress in the first place. Once you figure out what is causing your stress, think about how you can eliminate or reduce it.

If you would like more information on blood pressure, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Prevent Heart Disease with These Menopause-Friendly Foods | Fullerton, CA

Heart Healthy

Believe it or not, but heart disease is the #1 killer of American women. And if that wasn’t bad enough, women who have had their ovaries removed are especially at risk. But there are a few changes we can make to our diets that can help prevent heart disease:

Whole grains. A study by the Whole Grains Council proved that replacing refined grains with whole grains can lower the risk of heart disease by up to 28 percent.

Leafy greens. Greens such as kale and spinach are great sources of fiber, antioxidants, and other vitamins and minerals that contribute to heart health.

Extra-virgin olive oil. This healthy fat can make a great heart-healthy substitute for butter.

Raw, unsalted almonds and walnuts. A ¼ cup a day can boost your protein and lower your cholesterol.

Tomatoes. This veggie is high in antioxidants that protect the heart.

Fish. Fish are high in Omega-3s, which are known to benefit the heart. Many doctors recommend adding fish to your diet at least a couple times a week.

Beans and lentils. Versatile and extremely healthy, beans and lentils are a great way to add fiber, protein, and iron to almost any meal.

Grapes. In addition to antioxidants, they also provide phytochemicals that protect the cardiovascular system.

Berries. Filled with fiber and antioxidants, berries make great, heart-healthy desserts any time of the day.

Dark chocolate. Adding just a little bit of dark chocolate to those berries and you’ve got yourself a divine, guilt-free dessert. Studies do show that eating a small amount of dark chocolate a few days out of the week can help lower your blood pressure and improve blood flow.

If you would like more information on menopause-friendly foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.