Would you like to lose weight? Hoodia may help
23% of women and 21% of men in the UK are obese.
More than half the population are overweight or obese.
Many people are looking for a quick fix to help shed the pounds, and will go to extreme
lengths to achieve this. But how easy is it?
If you need some help to lose weight, why not try Hoodia. This product is a safe and effective treatment to help manage cravings for food.
Tips for a healthy weight loss
Fruit and Vegetables
We should all be eating at least five, but better still, seven to nine portions of fruit
and vegetables a day. Increasing the amount of fruit and vegetables you eat will help to lower your blood pressure.
Fruit and vegetables also contain anti-oxidants, for example vitamins C and E, which may
play an important role in preventing heart disease
Fruit and vegetables are very low in salt, usually contain little fat and are a good source of fibre
Vegetables are easy to cook and fruit does not need preparation
Does it matter what kind of fruit and vegetables I eat?
If you eat a good range
of different fruits and vegetables you will be getting enough potassium. However there are some fruits and vegetables that
contain high amounts of potassium:
Why is being active good for you?
Being active can help you to improve your health in many ways, including lowering your risk of heart
disease and stroke by:
1. Lowering your blood pressure - whether you have high blood pressure or not. Regular
physical activity may help you to prevent heart disease and stroke by preventing or lowering high blood pressure.
2. Improve your blood cholesterol levels - Saturated fat (animal fat) increases cholesterol.
This causes narrowing or furring of the arteries and increases the risk of a heart attack or stroke. There are two types of
cholesterol - LDL (Low density lipoprotein) which settles in your arteries, narrows them and can block them and HDL (High
density lipoprotein) which removes LDL cholesterol from arteries. Regular physical activity increases the amount of HDL (good)
cholesterol in your body.
3. Helping you to lose weight or to maintain a healthy weight – being overweight
is another cause of high blood pressure. By becoming more active and reducing the amount of energy (calories) that you eat
you can lose weight.
4. Helping to control and prevent diabetes – if you have diabetes (type 1 or
type 2) then being active can help you to reduce the number of tablets or the amount of insulin that you need to take. It
can also reduce your risk of developing non-insulin dependent (Type 2) diabetes.
Most importantly, being active will help you to feel much better. It is those people who have been
inactive, who then start to take regular, moderate, activity that benefit the most. You do not have to reach a certain level
of activity before your body starts to benefit; even a little activity is better than none at all.
What does physical activity do to my blood pressure?
If you are regularly active and you maintain that activity in the long-term it can help you to lower
your blood pressure. Most people will notice a reduction in their blood pressure within the first ten weeks after increasing
the amount of activity they do. As long as you keep active your blood pressure should stay at this lower level.
Physical activity can lower systolic blood pressure by an average of 4 - 9mmHg.
Is it safe to be more active if I already have high blood pressure?
Almost everyone will be able to become more active. However, make sure you check the following before
- Have your blood pressure measured and check with your doctor or nurse that it is safe for you to start
becoming more active. If your blood pressure is consistently above 180 systolic and/or 110 diastolic (180/110 mmHg), you should
not be doing intensive activity until your blood pressure has been treated and lowered
- If you also have other medical conditions like diabetes, heart disease (such as a previous heart attack)
or breathing problems you may need different advice. Check with your doctor.
How much physical activity do I need to do?
You are aiming to do at least 30 minutes of moderate physical activity at least five days a week. You
should be a little out of breath but still able to talk, warm and slightly sweaty. This much activity will burn off 150 -180
calories a day, which could add up to a weight loss of 6-12kgs (13- 26lbs) every year. A little bit of activity regularly
can make a real difference.
If you have not been active for a while then gradually build up the amount of time spent on activity,
adding a few minutes each week. You can get as much benefit if you decide to do smaller amounts during the day to make up
30 minutes. For example, you could start with three ten-minute walks each day, increase to two fifteen-minute walks and then
finally achieve a full 30 minutes in one go. Set yourself a series of goals to help you towards your final target.
If you are trying to lose weight, or have lost weight and are trying to maintain that weight loss,
you may need to do 45-60 minutes of activity every day.
What kind of physical activity should I be doing?
Brisk walking, swimming, cycling, jogging, playing a team sport such as football or hockey, dancing
and tennis are all activities that will help you to strengthen you heart and lungs (cardiovascular system). It is this kind
of actively that can help you to lower your blood pressure.
As well as these kinds of activities you should also include activity that strengthens your muscles
and helps you to stay supple and flexible. These kinds of activities might include climbing stairs, walking uphill, yoga,
pilates, and gardening. Doing a range of activities will stop you from getting bored and help to keep you motivated.
Some people use a pedometer, or step counter, and aim to do 10,000 steps every day. This can be a good
way to set yourself goals and targets and helps you to become aware of how much (or how little) you are doing every day.
Is there any activity I should not do if I have high blood pressure?
lifting weights and very vigorous sports such as squash if you have high blood pressure. If you are very overweight, have
a heart or breathing condition or have not been active for a long time, check with your doctor before starting a new exercise