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Page 166
| Salmon, sardines, anchovies, and other oily fish for omega-3 fatty acids. |
| F.Y.I. |
| High blood pressure is caused by several factors. High cholesterol levels cause arterial plaque buildup and atherosclerosis (narrowing and hardening of the arteries), which make it harder for your heart to pump blood through your body. Being overweight is another major risk factor: the more pounds you carry, the harder your heart has to work to pump blood to your tissues. Excess sodium is also directly linked to elevated blood pressure in many people. |
| Hemorrhoids |
| Hemorrhoids are varicose veins that develop near the anus and rectum. Heredity can make you more prone to hemorrhoids, and chronic constipation, obesity, and poor circulation most certainly increase your risk. Hemorrhoids can also occur during pregnancy, when there's lots of pressure on veins. As with constipation, the most frequent culprit is a diet high in processed foods and fat and low in fiber and fluids. |
| Smart Foods |
| Whole grains, legumes, bananas, apples, and other fruits and vegetables for fiber. |
| Ginger and garlic to stimulate circulation. |
| Blueberries and cherries for proanthocyanidins, which help strengthen vein walls and capillaries. |
| Water (at least six to eight glasses a day) to keep fiber moving through the body. |
| High Blood Pressure |
| Eating right can have a dramatic effect on your blood pressureand that's no small matter, considering that high blood pressure is very closely linked to heart disease and stroke risk. |
| Avoiding saturated fat and salty foods, if you are sensitive to sodium, can help lower blood pressure. So can increasing your intake of fiber, potassium, and calcium. |
| Smart Foods |
| Sweet and white potatoes, parsley, celery, fennel, leafy green vegetables, and dried apricots for potassium, which helps regulate sodium. |
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