Best bicep workout without equipment

Here are some of the best bicep workouts without weights:

Bicep workout without equipment – Chin Ups or Pull Ups

Just like the pull-up (your palms facing away from you), chin-ups (your palms facing towards you) are one the best bicep workout without equipment; it is very good exercise for your back, but the little difference is in the grip, where there is an emphasis on your biceps.

It’s another arm exercises without weights for beginners, but will find it difficult at first and later get used to it. Here are some of the modifications to make it easier for you.

Procedure

• Grab a bar with your palms facing towards you; the grip should be closer than the shoulder width.
• Hang down; Squeeze your glutes and abs so as to keep your body in a straight line or properly stretched.
• Lift or pull yourself up until your chest touches the bar.
• As you lift or pull your chest towards the bar, pause for a few seconds at the top.
• Then, slowly lower yourself back.
• You do it for both pull ups and chin ups.
• Repeat same procedure several times.

                                                                                     [Also Read: How to lose 20 pounds fast without exercise

Bicep workout without equipment – Push-ups

Push-ups are also an ideal Bicep workout without equipment, the exercise will help you build muscle in your chest, triceps, shoulders and as well as your biceps.

Procedure

• Place your hands at shoulder width on the floor, and your palms slightly turned inward.
• Stretch your body out, so that your hands are touching the floor and the rest of your body should parallel to the ground.
• Lower your body down to the floor by bending your arms, then push your arms straight to raise your body back up.
• You can drop your knees if you find it too difficult.
• Repeat the process as many times as possible.

• You can also experiment by moving your hands closer or farther apart so as to make the exercise a bit difficult as you progress.

Bicep workout without equipment – Inverted Rows

This type of bicep workouts without weights is very good exercise when it’s done properly. Inverted rows work best for your back, biceps and your core.

Procedure

• Lie on the ground underneath a bar, table or something you can hold onto above you.
•  Hold tight the bar or edge of the table with an overhand firm grip (your palms facing away from you).
• Contract or squeeze your abs, and try to keep your body a completely in parallel line.
• Pull or lift yourself upwards until your chest touches the bar or table, and hold for few seconds.
• Lower yourself back to the ground.
• Repeat same as many times as possible.

Also Read: Home Remedies for Flat Tummy in a Week

Bicep workouts without weights – Bicep Curl

This type of Bicep workout without equipment can be performed with or without weights based on your preference. You can use any heavy object that will help provide resistance or weight for this purpose. TRX and Resistance bands can be used to provide the necessary tension to increase the difficulty of this exercise.

Using resistance bands:

• Hold firmly the two ends of a resistance band and place your feet at the center of the band as an anchor.
• Place your arms by your hips, there should be a bit of slack in the band.
• Keep your chest tall as if you are inhaling deeply.
• Bending your elbows and at the same time raise your hands to your shoulder level, you are actually pulling the resistance band taut.
• Slowly return your arms to your hips position.

Using a TRX:

• Face the anchor point and hold the handles with both your arms extended. Lean back (the further you lean back, the more difficult it will be).
• Bend your elbows until your hands are either side of your head, your palms turning towards you.
• Slowly return your hands to the starting position with your arms straight. Ensure you keep your elbows high throughout.

Arm toning exercises without weights – Half Moon Rotations

This type of arm toning exercises without weights is used to target your triceps, biceps, and shoulders.

Procedure

• Stand up straight with your feet flat on the ground, and your arms extended out at an angle 90 degree to your body. Your palm should face down.
• Move your arms in a fast circle forward.
• You can do as many forward rotations as possible, also do as many reverse rotations as possible.
• Repeat the same process when your arm is facing up.
• Do take a break of 2 minutes at regular interval.
• You can also perform the arm toning exercises without weights while sitting down, you just have to make sure that your feet are flat on the ground and your back is up straight.
•  This exercise is to be performed as many times as possible in a day for the best results.

This biceps and triceps workout at home without weights is very good for beginners.

                                                                     [Also Read: How to reduce hips in 10 days: See best methods here

Tricep workouts without weights – Tricep Dip

This tricep workouts without weights are very good for your triceps.

 Sit on the ground with your legs facing front, and grip the edge of the seat, box or step with your hands.

  Straighten your arms in other to lift your legs and butt off the ground, then bend your elbows in other to lower your butt back down (do not let your butt touch the ground).

 Your heels should be on the ground and ensure your elbows should be directly behind your body during this exercise.

• Do three sets of 15 at a time.

Suggestions for biceps and triceps workout at home without weights

If you are not using weights to carry out your exercises, you may not build bicep or triceps muscle as quickly. You must create a regular routine, and make it a point of duty to continue your overall strength training, this will help you build bicep and triceps muscle over time, and it will give you the strength results you desire.

I also recommend that you join a gym if you possibly can, or get some the equipment to be used for the exercises. Obviously, with the exercises mentioned above, you will not grow as fast as you would with more conventional or using equipment in bodybuilding exercises, but you will grow all the same at a lower rate. It’s still a million times better to do these exercises than to do none of it at all.

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Well, you don’t need to worry about it any longer. In this article, I will guide you on how to reduce hips in 10 days. You will be able to tone your thighs and lose the thigh fat.

Just before that, you may want to check if you have big thigh and hips muscles or a lot of thigh fat. To do that,

1. Stretch and Straighten your leg
2. Tighten your thigh muscles firmly.
3. Pinch the top layer of fat and skin of your thigh

If you are able to pinch more skin, that means a lot of fat is making your thighs and hips big and you might probably suffer from cellulite. (Read more about how to reduce hip size naturally in this article).

If you are able to pinch little skin, it means you have large thigh muscles and little fat and will have little cellulite, if any.

Read Also: Home Remedies for Flat Tummy in a Week

How to reduce hips in 10 days with Coffee Scrub

Coffee helps to promote proper blood circulation and also tightens the skin. It is rich in antioxidants, which helps reduce the fat accumulation in the thighs and hips. The coffee scrub is one of the best methods of how to reduce hips and thighs fast at home and also provide you a smooth and toned skin.

What you’ll need

▪ 1 tablespoon of ground coffee powder

▪ 1 tablespoon of honey

Procedure

1. Put 1 tablespoon of grounds of coffee in a small bowl.
2. Add 1 tablespoon of honey to it.
3. Mix it well to form a uniform paste.
4. You can then apply the paste on your thighs and allow it to dry for 20-25 minutes.
5. Wash the coffee paste off your skin with a wet hand.
6. Rinse your skin with Luke warm water.
7. Use this coffee scrub daily before the bath to reduce the thigh fat.

How to reduce hips in 10 days with Coconut Oil

Using coconut oil is another great method of how to reduce hip size naturally. Coconut oil is very good for losing extra fat from your body, including your thighs and hips. The medium-chain fatty acids contained in the coconut oil is absorbed directly into the cell membranes of your skin, and it is instantly converted into energy instead of being stored as fat. Moreover, coconut oil helps improve your metabolism and also reduces hunger cravings.

What you’ll need

▪ Coconut Oil

Procedure

• Massage your thighs and hips with warm coconut oil and leave for 10 minutes
• Use twice daily.

Read Also: How to lose 20 pounds fast without exercise

How to reduce hips in 10 days with Sea Salt

Sea salt will greatly help in toning and tighten the skin of your hips and thighs. You can start using Celtic sea salt instead of your normal refined salt. Celtic sea salt is rich in minerals which help to reduce excess body fat and keep your body hydrated always

In addition, you can prepare your detox bath at home with Celtic sea salt.

Procedure

1. Prepare a bathtub of warm water for it.
2. Add two (2) cups of sea salt and mix thoroughly.
3. Add about 6 to 8 drops of any essential oil.
4. Soak your body in this relaxing or detox water for about 10 to 20 minutes.
5. Repeat this bath a few times in a week.

How to reduce hips in 10 days with Apple Cider Vinegar

Using apple cider vinegar is another way of how to reduce hips in 10 days. Apple cider vinegar is rich in magnesium and calcium, which help flush out the toxins from your body system. It also helps break down the fat and reduce the excessive accumulation of fat in the thigh and hips area.

What you’ll need

• 2 tablespoons of Apple cider vinegar
• 1 tablespoon of Olive oil

Procedure

1. Take 2 tablespoons of apple cider vinegar in a small bowl.
2. Add 1 tablespoon of olive oil to it.
3. Mix it very well and apply the solution on your thigh and hips area.
4. Gently massage the thigh and hips for about 2 minutes.
5. Leave it for 45 minutes.
6. Rinse it off with warm water.
7. Repeat the remedy twice a day, I am sure this would definitely answer your question of ‘’how to reduce hips and thighs naturally’’.

Read Also: List of foods that lower blood sugar instantly

How to reduce hips in 10 days with Cayenne Pepper

Cayenne pepper is another best method of how to reduce hip size naturally because it is widely used to burn the body fat.  Cayenne pepper will help reduce the fat accumulated and also tone the thighs and hips, it also flushes out the toxins from your body and also boosts up the body metabolism.

What you’ll need

• 1 tablespoon of Cayenne pepper powder
• 4 tablespoons of Lemon juice
• 1 tablespoon of organic Ginger powder
• 1 glass of Warm water

Procedure

1. Take 1 glass of warm water and add 4 tablespoons of lemon juice to it.
2. Add 1 tablespoon each of grated or ginger powder and cayenne pepper powder to it.
3. Mix very well and drink it immediately.
4. Follow this remedy procedure twice a day, it is also a definite way of how to reduce hips and thighs fast at home.

How to reduce hips in 10 days with Dietary Changes

A healthy diet is a major factor in losing weight, maintaining a healthy life and toned bodies, such as your thighs and hips. In other to keep a check on your diet, here are some guidelines:

• Always eat foods low in calories. Limit your daily intake of calories btw 1,200 and 1,500 calories. If you are a man, limit your calorie intake btw 1,500 and 1,800 calories.
• Go on a low-carbohydrate diet, because excess carbohydrates contribute to weight gain.
• Always avoid high sugar intake by reducing or even eliminating sodas, energy drinks or juices that have high sugar in it. If you like to sweeten your tea or any other dish, go for natural sweeteners like honey.
• Always take a few cups of green tea daily, because it has antioxidants that help in weight loss.
• Always drink enough water (at least 8 glasses of water per day ) and eat foods that have higher water content such as melons, cucumbers, and leafy green vegetables

If you are really serious about how to lose thigh fat in 10 days, it is recommended you follow strictly the dietary procedure.

Best exercise to reduce hips and buttocks

Physical activity is required to burn the fat accumulated in the thigh and hip area. These exercises will burn the stored fat and tone your thighs. Let us quickly go through the easy and simple exercises of how to reduce hips in 10 days.

Squeeze the Pillow

This exercise is very easy to perform and help reduces the fat lining on the inner part of the thigh and hip.

What you’ll need

▪ A chair and a pillow to carry out this exercise.

Procedure

1. Sit on the chair and bend your knees, and your feet should be resting on the floor.
2. Put the pillow between your thighs.
3. Squeeze the pillow and breathe out.
4. Hold the position for at least1 minute, and then start breathing normally.
5. Repeat this exercise daily with a set of 10 repetitions.

Butt Bridge

Butt bridge exercise can reduce the fat in your thighs and hips. It is one of the Best exercises to reduce hips and buttocks fat.

Procedure

1. Lie down on your back flat and keep your knees bent.
2. Your feet should rest on the floor firmly.
3. Keep your arms by your sides and raise your pelvis upward.
4. Your body should be at an angle 45-degree.
5. Return back to the normal position by lowering yourself back to the floor after few minutes.
6. Repeat this procedure 5 to 6 times.
7. Repeat Butt Bridge exercise daily, this is another best method of how to reduce hips and thighs naturally.

Read Also: Types of Hypertension: Read the Signs and Symptoms

Downward Dog

Downward dog is just like a yoga pose that helps tone your thighs and hips, this exercise will help distribute weight evenly in the thigh and hips area. Downward dog is also among the best method of how to reduce hips in 10 days.

Procedure

1. Lay flat on your stomach.
2. Push yourself upward with your palms resting on the floor, as if you are pushing the floor.
3. Push yourself upward with your butt lifting your body into the air slightly.
4. Your body should be in the shape of letter ‘A’.
5. Remain in this position for 1 minute and then relax yourself
6. Repeat this procedure 10 times initially and increase gradually.
7. Repeat this exercise daily, it is another sure method of how to reduce hips and thighs fast at home.

Other Best exercise to reduce hips and buttocks

How to reduce hips in 10 days Squats

This is a popular exercise for weight loss and also helps to burn the thigh and hip fat.

Procedure

Stand upright, hold your hands together and slowly bend your keens till your butt reaches your ankle. Hold the position for at least1 minute and slowly return back to the normal standing position. Repeat the procedure in a set of 10 daily to reduce thigh fat. Also, repeat 10 sets each day.

How to reduce hips in 10 days Lunges

Lunges are very easy to perform and it is very effective way to tone the thighs and hips. You only need to keep walking in motion, while doing that, you ensure that your back knee touches the ground. Do a set of 10 daily, so as to quickly burn the thigh and hips fat.

Additional Tips on how to lose thigh fat in 10 days

• Always get a good night’s sleep every night so as to achieve your goal fast.
• Don’t skip breakfast. Always eat a healthy breakfast before leaving home daily.
• Do not starve yourself in other to lose weight.
• Dry brushing on a regular basis helps reduce fat deposits and tone up your tight and hips areas.
• Drink at least 1 to 2 glasses of fresh grapefruit juice to help you burn a lot of fat.

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For instance, when you consume one pound of dietary fiber, it moves to your bowels undigested. It, therefore, absorbs water from your bowel and expands to nearly 5 to 10 times its original size and weight. This gets stuck in your bowels and causing difficulty in movements which result in constipation.

This article contains the list of foods that cause constipation list; you can simply keep constipation away if you can avoid them. Read on to know the list of foods you need to avoid to get rid of it.

What foods cause constipation?

Red Meat

Red meat belongs to constipating foods list; it consists of tough protein fibers which are difficult to digest. When you consume an excess of red meat can make you constipated. This is because it has high animal fat, and the digestive tract takes a longer time to process it, partial digestion of red meat can take up to 90 hours. In addition, high iron content in the red meat can also be constipating. Hence, it is therefore advisable to consume it in moderate quantities.

Read Also: Home Remedies for Flat Tummy in a Week

Processed and Fried Foods

A lot of people asked me ‘’what not to eat when you are constipated?’’, the simple answer I give to them is that processed and fried foods should be avoided if you are suffering from constipation. Greasy, processed and fried foods, such as French fries, doughnuts, corn chips, pizzas, onion rings, contains very little fibre and have a tendency to slow movement through your digestive tract. These types of foods can bind you up and leads to constipation.

To avoid constipation, you should try to stay away from processed and fried food, start eating more of fresh and unprocessed food that has got all the required nutrients and fiber intact. Eating fresh fruits and vegetables should be prioritized over processed, canned or fried food.

Dairy products

Does milk cause constipation in adults? Dairy products are a major part of our diet; they are also called the binding products or constipating foods. Dairy products such as milk, cheese, butter, cakes are very low in fiber and high in fat. When a dairy product is take in excess, lactose found in dairy products is responsible for gas and bloating in the digestive system, which leads to constipation. You may like to take fruit sherbets to keep you fresh and provide beneficial nutrients instead of dairy products to prevent constipation.

Bananas

Do bananas make you constipated or poop? That is the question most people ask. You should know that eating bananas make you constipated whereas it can also cure it, this simply depends on how ripe is the banana that you are eating.

Unripe bananas have a lot of starch content in them; this can cause bloating and as well leads to constipation. The pectin fibre contained in the unripe bananas draws more water from the intestine track towards the stool, and lack of water in the intestines can cause hardening of stool. On another hand, ripe bananas have soluble fibers which help to stimulate our bowel movements and therefore make it easier to pass stool.

Read Also: Heart attack: How to prevent it with food

Egg

Do eggs cause constipation? Sometimes, Eggs do cause constipation. This is because when you consume eggs without including high fiber foods in your diet. Just like red meat, they are high in fat. If you experience constipation often, it is recommended that you replace eggs with other foods that have high fibre and low fat which can help avoid or get rid of constipation.

Wheat

Wheat is the third most produced and common cereal grain after rice. Wheat is rich in fibers but can still cause constipation. Wheat has lots of opioids peptides which is 100 times more powerful than morphine molecules. These opioids can cause paralysis of the gut which latter leads to constipation. Foods such as pizzas, bread, pasta are being made from wheat; it makes millions of people constipated daily.

Caffeine

Caffeine found in black tea, aerated drinks, coffee, and chocolate is a great stimulant which promotes regular bowel movements. However, same as bananas, it can only cause constipation if you are dehydrated or lack enough water. Caffeinated drinks act as diuretics, and make you urinate more than often. Therefore, the frequent fluids excreted or decrease in body water through the kidneys is not able to moisten the stool, which leads to constipation. For proper or healthy bowel movement, you must refrain from excessive intake of caffeine.

Related: Constipation: Best Foods That Help relieve from it fast

White rice

Does rice cause constipation? There is a major difference between white rice and brown rice. white rice can cause constipation because the husk, bran, and germ in the rice have been removed. That is where all the fibers and nutrients are. Brown rice is rich in fibre and helps to avoid constipation because the husk, bran, and germ of the rice have not been removed.

Brown rice contains about 3.5 g dietary fiber and 5 grams of protein in 1 cup.

I believe that the question of what not to eat when you are constipated is answered in the article because the foods we take in making up our body and also lead to any ailment you experience. Constipation is one of the practical examples for this fact. If you are experiencing constipation often, you need to be cautious of your diet. If the problem persists, talk to your doctor for more medical advice.

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Constipation is a common problem that everyone experiences once in a while. Some of the symptoms include not able to completely empty your bowels when your stools appear dry/hard/lumpy, you feel stomach upset or cramps, bloating, and you may experience loss of appetite.

In this article, I will be guiding you on the list of best foods that can help relieve you from constipation fast and foods that you should avoid when you get constipated.

Beans for constipation relief

Beans are rich in resistant starch, beans provide twice as much fiber as most the vegetables we eat. It’s a fiber-like starch that helps improve transit time in the colon, also acts as a mild laxative, and helps balance the bacteria in your Gastro-Intestinal (GI) tract. Taking beans may provoke gas and bloat initially. It increases your fiber intake gradually; this may make you feel worse before you get better. Eating cooled beans just like taking salad may increase the resistant starch, and in turn, help relieve constipation. Examples of good beans are kidney beans, lima beans, pinto beans, baked beans, black-eyed peas and garbanzo beans. if you looking of what to eat when constipated and bloated, beans is one of the foods that make you poop immediately when constipated.

Read Also: List of foods that lower blood sugar instantly

Broccoli for constipation relief

Just like beans, broccoli is also a very good source of fiber for constipation relief. It is low in calories and a great source of several nutrients. In other to get the best fiber out of broccoli, eat your broccoli raw because cooking it can reduce its fiber content. But if you like it cooked, try steaming it, broiling, or baking your broccoli so as to avoid extra calories. You can toss it with a very little amount of olive oil, salt, and pepper to add flavor to it.

Aloe Vera for constipation relief

Aloe Vera is rich in gut-flushing senna and cascara; you might want to add some aloe Vera juice to your smoothie or salad to get your Gastro Intestinal tract rolling again. Aloe Vera can also act as a laxative for some people.

Kiwis for constipation relief

One side effect of some fruits is that they contain a lot of fructose (fruit sugar) that can cause gas and bloat. That’s why Dr. Blaney recommends high-fiber, lower-sugar fruits that don’t cause bloated tummy and constipation, like kiwi. One medium sized kiwi has about 2.5 grams of fiber and lots of vitamin C and other nutrients that are very important for good health, including the intestines. A study shows that when you eat two (2) kiwis a day increases the number of bowel movements in adults that have constipation. this is another way of how to get rid of severe constipation.

Read Also: Heart attack: How to prevent it with food

Whole grains for constipation relief

Whole grains like Oats, bran, barley, brown rice, and rye are all rich in fiber which is very good for bowel movement. Among all the whole grain bread, rye bread in particular help relieves mild constipation, per a 2010 study from Helsinki in Finland. To identify foods with lots of whole grains, check the Whole Grain Council’s stamp of approval. Rye bread has a component of dietary fibre called arabinoxylan which helps food movement through the intestine. Ezekiel bread is also a good alternative for constipation relief; it is made from whole grains and legume. Ensure you check the label before buying: The first ingredient should read “whole” before the type of grain, like “whole-wheat flour.” Don’t be deceived by “seven-grain” and “multigrain” bread, which is mostly made from enriched flour.

Dried fruit for constipation relief

Dried fruits like dates, figs, prunes, apricots, and raisins, are another excellent source of dietary fiber that helps in constipation relief. Prunes, in particular, are very good because they are high in fiber and also contain sorbitol, which is a good natural laxative. Aside from prunes, dried fruits like figs, raisins, and dried apricots are very good sources of fiber. You can add dried fruit to your cereal, or bake it into bran muffins. Then Soak it in water to soften it if it’s hard to chew.

Since fiber is not digested, it retains the water as it passes through your gut. This water helps softens your stool and relieve constipation. Note that dried fruits are packed with a source of calories which may contain added sugar, so if you’re cutting down on sugar or watching your waistline, be sure to keep a moderate portion size and ensure you choose varieties without added sugar.

Plums, Pears, and Apples for constipation

Eating more fruit pears, apples and plum can be one of the best constipation remedies because they are high in dietary fiber.  fiber can be found in their edible skins which are also high in pectin, Pectin is a naturally occurring fiber.  An unpeeled pear and a medium apple with skin contains 4.4 g of fiber each to help regulate digestive system

Pears also are very good for babies that have constipation. Get baby foods with pears as part of the ingredient and pear juice can also help aid constipation in infants.

Read Also: How to reduce high blood pressure naturally at home

Berries for constipation relief

This is another best option to ease constipation. Berries like raspberries, blackberries, and strawberries. “All are examples of berries fruits have a good amount of dietary fiber, Dr. Prather says. A cup of fresh strawberries has 3 g of fiber, while the same size serving of blackberries will give 7.6 g of fibre, and raspberries 8 g of fibre. Berries are low in calories, so you can eat as much as you like, you can take a big bowl of plain berries with low-fat whipped cream as your dessert, or toss them on your breakfast cereal, or you can even mix them into pancakes.This is another best way of how to get rid of constipation immediately

Popcorn for constipation relief

Popcorn is one of the best foods to relieve constipation fast, Popcorn is low in calorie and has more fiber. Air-popped popcorn or a healthy variety of microwave popcorn is a very good choice of high-fibre snack.  Air-popped popcorn helps increase the whole-grains in your diet which is a very effective constipation remedy.

A filling of 3 cups of air-popped popcorn contains 3.5 g dietary fiber, and less than 100 calories.

Stay away from movie theatre popcorn or popcorn laden with butter because of the high-fat content. It does not only contain lots of calories, but the fat can also cause constipation.

Nuts and Seeds for constipation relief

If you want to know how to poop fast when constipated,Nuts are yet another source of fiber powerhouse to help ease constipation. Some of the best nuts are almonds, pecans, and walnuts. Taking 1-ounce of almonds gives 3.5 g of fiber, while a similar size or quantity of pistachios will provide 2.9 g of fiber, and pecans give 2.7 g of fiber. Take note of how many nuts you eat, because they are calorie-dense. Prather suggests this trick to control how much nut to eat: Cup your hand and fill only the palm part.

Seeds are also a good alternative source of fiber-filled choice for constipation relief. A scant one (1) tablespoon of sesame seeds gives 1.1 g fiber, while one (1) ounce of pumpkin seeds (that is about 85 seeds) provides a whopping 5 g fiber. You can sprinkle seeds on top of your salad for added fiber and crunch.

Nuts and seeds are calorie-dense, so keep portions small.

Read Also: Home Remedies for Flat Tummy in a Week

Water for constipation relief

In addition with fiber and getting regular exercise, drinking adequate water is the most important factor in relieving constipation and also answer the question of how to relieve constipation quickly. Water is very critical to help stool move easily through the colon. The main function of the colon is to reabsorb water. If you’re dehydrated, your stool will be harder and becomes more difficult to pass. It is recommended to drink at least 8 to 10 glasses of water a day, by Dr. Sam.

Yogurt for constipation

Many yogurts have live active bacterial cultures ( probiotics), The actives bacterial replenishes the good bacteria in your gut which can help with the entire health of your GI system.  One of the analyses from an American Journal of Clinical Nutrition in 2014 says that probiotics help increase the number of bowel movements by 1.3 per week.

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Heart disease including heart attack, stroke is number one killer of both men and women in America. It’s well known that healthy eating and living {like exercising} can make a huge difference in preventing cardiovascular disease.

In this guide, you will learn how to prevent a heart attack with some super foods by simply adding them to your shopping cart.

Walnuts

Walnuts are one of the best foods to prevent heart attack because it has lots of good fats like monounsaturated fats which help increase (HDL) good cholesterol. Walnuts are very good source of omega-3 fats. Taking 5 ounces of nuts every week may reduce your risk of heart attack by half.

Read Also: How to lose 20 pounds fast without exercise

Pomegranate

Pomegranates are rich in several antioxidants like heart-promoting polyphenols and anthocyanins. These antioxidants help stave off hardening of the arteries and reduce atherosclerosis.  A report of heart disease patients found that when you take a daily dose of pomegranate juice over three months improves the blood flow to the heart. Ultimately, it oxidized LDL cholesterol that forms plaque which gets stuck in arterial walls.    You can as well take apples instead of pomegranate, it also contains plenty of health-promoting compounds and helps reduce the risk of heart attack.

Almonds

The sterols in almonds help reduce the absorption of cholesterol from the diet and the unsaturated oils stimulate the liver to make less LDL and more “good” HDL cholesterol.  Taking almonds reduce LDL (bad cholesterol) by 28.6% and this can, in turn, reduce the risk of heart attack. Just 22 almonds a day will do. Another study shows that there is a major decline in fatal arrhythmias with 2 servings of nuts a week. Pistachios and peanuts are also good for Reducing LDL and fatal arrhythmias.

Green tea

Green tea is one of the favorites in Asia, and it is growing more popular in the West too because of its significant health benefits. In 2013 study found that people who drank 4 or more cups of green tea in each day had a 20% reduced risk of cardiovascular disease, heart attack, and stroke compared with people who drink less of the beverage. Green tea is rich in Antioxidants known as catechins which are responsible for a reduction in the rate of heart attack.

Oatmeal

Oatmeal is rich in a soluble fiber called beta-glucan, which helps lower cholesterol and greatly reduces the risk of heart attack.  It serves as a sponge in the digestive tract and soaks up all the cholesterol, it then eliminated it from the body and not absorbed into the bloodstream.  It is recommended that you should avoid instant oatmeal which mostly contains sugar, other whole grains like bread, pasta and grits are also very good for the heart as long as they still contain the whole grain. Other foods that are rich in beta-glucan and reduce the risk of heart attack are barley, shiitake mushrooms, and seaweed.

Olive oil

Olive oil is a very good source of monounsaturated fats; it helps reduce both cholesterol and blood sugar levels. People who are at high risk for heart disease follow the Mediterranean diet. Olive oil is an excellent pick when you need to reduce saturated fat (found in meat, whole milk, and butter) in your body system. Fats from animal products and raise or increase your “bad” cholesterol and build up fat inside your arteries which can obstruct blood flow and in turn lead to heart attack. To reduce the risk of heart attacks, strokes, and dying by 30%, take at least four (4) tablespoons a day of olive oil.

Soy

Taking Soy products like tofu and soy milk is a great method to add protein to your diet without unhealthy fats and bad cholesterol. Soy products are rich in high levels of polyunsaturated fats which are good for your heart health and reduce the risk of heart attack.  Soy also may reduce blood pressure in people who eat a lot of diets high in refined carbohydrates.  soy protein can also reduce LDL or “bad” cholesterol in the body system.

Other great foods for preventing heart attack are listed in one of my articles HERE

Read Also: List of foods that lower blood sugar instantly

Strategies to help you plan meals for people with heart disease

1). Always Serve the right kind of carbs- This Include foods like brown rice, oatmeal, quinoa, and sweet potatoes so as to add fiber and also help control blood sugar levels. Stay away from sugary foods.

2). Always eat a variety of protein-rich foods- eating balanced meals with lean meat, fish, and vegetable sources of protein are very good.

3). Reduce salt intake– taking too much salt is bad for blood pressure and increase the risk of heart attack. Instead, you may use herbs, spices, or condiments to flavor to your foods.

4). Eat more vegetables, fruits, whole grains, and legumes- Always eat more of plant-based foods because they are rich in fiber and other nutrients, they have great taste in a salad, side dish, or as an entree. Ensure that you don’t use too much fat or cheese when you are preparing them.

5). Always Choose fat calories wisely- This can be achieved by limiting animal fat and trans-fat (artificial fat) intake, always choose an oil that is high in either monounsaturated fat or polyunsaturated fat such as sunflower oil, olive oil, soy oil, and peanut oil to reduce the risk of heart attack.

6). Always stay hydrated- if you stay hydrated, it makes you feel energetic and eat less, thereby reducing the risk of heart attack. It is recommended for one to drink 32 to 64 ounces (about 1 to 2 liters) of water daily unless your doctor has told you to limit fluids.

Read Also: Types of Hypertension: Read the Signs and Symptoms

7). Limit cholesterol intake- foods like red meat and high-fat dairy products; can raise your blood cholesterol levels, especially in high-risk people.

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Research shows that making some important changes in your diet such as eating more of lean protein, fewer refined carbohydrates and so on, and helps improve blood-sugar control and reduce the damaging effects of diabetes. That is why in this article, I have compiled the list of best foods that lower blood sugar instantly.

Avocados

Avocados are rich in beneficial monounsaturated fatty acids (MUFAs), The MUFAs in avocado slows digestion process and helps keep blood sugar level from spiking after a meal. They help improve insulin sensitivity; this simply means that you have a steadier blood sugar long-term. You can take a mashed avocado on sandwiches or bread instead of using mayonnaise or butter. You can as well preserve the leftover by coating it with lemon juice and wrap in plastic. Avocados can also help lower the risk of metabolic syndrome and also belongs to great foods that lower blood sugar instantly.

Apple

Apples are naturally low in calories and have high fiber content (4 grams). The fiber content fills you up, fights bad cholesterol, and blunts blood-sugar swings.  Apple is among the top rated fruits which have the most disease-fighting antioxidants. Apple is among the food that is rich in quercetin, this help reduces the risk of diabetes and heart disease by 20%.

You can eat them whole or use it to make a quick ‘baked’ apple. After you wash the apple,  chop it into small pieces, put in a bowl with a dusting of cinnamon, then microwave until it is soft (about 4 minutes). Eat with yogurt and oat bran sprinkles for a nutritious dessert or breakfast.

Alternatively, Take apple cider vinegar which is rich in acetic acid, Acetic acid help reduces certain enzymes in the stomach. A study reported that apple cider vinegar help improve insulin sensitivity after meals.

Mix 20 grams of apple cider vinegar in 40 grams of water, drink before you eat, it helps reduce a spike in your blood sugar.

Read Also: How to reduce high blood pressure naturally at home

Eggs

An egg is one the food that contains a higher amount of cholesterol. But eating eggs cannot hurt people diagnosed with prediabetes. It is an excellent, inexpensive source of high-quality protein. The dietary cholesterol of an egg isn’t as important for people who don’t have type 2 diabetes.

Like all other pure protein sources, eggs have a glycemic index (Low sugar level) score of 0. Eggs help increase fullness and reduce cravings. But note that, whatever you add to eggs when cooking it, may counteract their health benefits. An egg is best when consumed moderately and eating hardboiled eggs may work as snack or breakfast.

Nuts

Eating nuts regularly reduce risk of heart disease than people who don’t eat them and people diagnosed with diabetes are at higher risk of heart disease. A nut is very rich in high fiber and protein content, Nut is a slow-burning food which makes it friendly to blood sugar.  They contain a high healthful monounsaturated fat. Most nuts usually have low Glycemic Index scores of between 0 and 20(Low sugar level). You can opt for nuts like pistachios, walnuts, and macadamias.

Dark Chocolate

Cacao is the base for chocolate and cocoa butter, Dark chocolate is bitter and unsweetened.

Cacao seeds are excellent antioxidants which contain flavanol, this property helps regulates glucose production and also stabilize blood sugar level, even in those people who already have diabetes. Dark chocolate help drop in blood pressure, lower LDL (bad) cholesterol, and also improve blood vessel function.

Simply use dark chocolate that contains 70% or more of cacao, instead of using milk chocolate. You can as well use cacao nibs as toppings for your yogurt, smoothies, or desserts.

Berries

Berries are rich in fiber and antioxidants. Both red and blue varieties contain highest concentrations of anthocyanins. Scientists believe that the compound (anthocyanins) help lower blood sugar by boosting the insulin production. The glycemic Index of blueberries is 5, you might want to put some berries in an easy-to-grab location.

Whole grains

Always opt for whole grains such as millet or quinoa instead of “white grains.” White grains are very high in carbohydrates which can cause spikes. Whole grains help to regulate blood sugar because of the higher amounts of fiber, phytochemicals, and nutrients. For instance, eating white bread is same as eating table sugar when it comes to raising your blood sugar level.

American Journal of Clinical Nutrition published that whole grain consumption is good for insulin sensitivity and blood-sugar stability.

Do not mistake any old brown bread or even any multigrain for whole grain. If you don’t see the word ‘whole’ in the first ingredient, do not buy it.

Spinach, Kale, and Collard Greens

Leafy greens are rich in fiber and nutrients such as magnesium and vitamin A. These nutrients can help to lower blood sugar level. Some of the leafy greens to add to your diet include:

• lettuce
• collards
• Swiss chard
• turnip greens
• kale
• spinach

All leafy greens have a low Glycemic Index (GI). Spinach has GI ranking of less than one (1) per one cup. Kale is also estimated to having GI score of between 2 and 4.

Another interesting about green leafy vegetables includes the good sources of lutein, a carotenoid which is good for the eyes. This is very important because people with high sugar level may develop debilitating eye problems as complications of the diabetes disease. Leafy greens  are great foods that lower blood sugar instantly.

Read Also: Types of Hypertension: Read the Signs and Symptoms

Garlic

Eating garlic is another good source to help manage blood sugar level. A study shows that garlic intake can lower fasting blood glucose that is blood sugar level when you haven’t eaten. The Same study also suggests that onions have positive effects on blood sugar levels.

Garlic doesn’t have a Glycemic Index (GI) ranking because it doesn’t have carbohydrates and cannot the increase blood sugar levels. Add more garlic into your diet.

Seeds

Seeds such as pumpkin seed, sesame, sunflower etc.  Are all rich in good fats, protein, and fiber which work together to keep blood sugar low and lower the risk of heart disease. Seeds are also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarine in right quantities. You can take your favorite unsalted seeds as a snack.

Fish

Part of the list of foods that lower blood sugar is fish; Fish is a very good source of protein. It has low unhealthy fats and a very good source of omega-3 fatty acids. Fish varieties include:

• Alaska salmon
• trout
• albacore tuna
• Atlantic mackerel
• Halibut
• Sardines

Fish is quick and very easy to prepare. You can season a filet with salt, pepper, and lemon put it into an oven at 425°F (218°C). Bake it for 20 mins until the flesh of the fish becomes flaky.

Cinnamon

Reports from Human Nutrition Research Centre in Beltsville, Maryland, shows that if you use half (1/2) teaspoon of cinnamon daily, it makes your cells more sensitive to insulin which makes the cells convert blood sugar to energy.

After taking cinnamon extract for 40 days, diabetic patient experience lowers blood sugar spikes after eating and major improvements in heart health, you can sprinkle cinnamon on any food.

Legumes

Other foods that lower blood sugar instantly are Legumes such as chickpeas, cannelloni beans, kidney beans, and lentils etc are all great in low-fat, low-calorie and high soluble fiber.  High-protein food helps to lower risk of diabetes and heart disease. The legume slows in releasing of glucose into your bloodstream, which helps prevents the blood sugar spikes that usually worsen diabetes blood sugar control. You can take beans cuisine at least twice a week.

To control the sodium content, try to rinse canned beans before using. Also, to save time cooking beans, you can invest in a pressure cooker. You can as well soak the beans for 10 to 15 minutes to achieve tenderness.

Citrus Fruit

Citrus fruits are great for people with diabetes, because people with diabetes tend to have a low level of vitamin C in their bodies; the antioxidant-packed in citrus fruit makes it a great snack choice. Citrus fruit is low in fat, high in soluble fiber, which gives a lot of other healthy nutrients.

The above-listed foods are some of the best list of foods that lower blood sugar instantly.

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God Bless.

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1). Primary hypertension: It has an unknown cause but most common among people whose parent has it, Primary hypertension is also called essential or Benign Hypertension. It is the most common form of high blood pressure because primary high blood pressure accounts for about 80 to 90% of all diagnosed cases of high blood pressure all around the world.

Even though the cause of primary high blood pressure is unknown, there are some risk factors or certain circumstances and situations that contribute to the development of this kind of high blood pressure in people that has it. Such risk factors are obesity, smoking, excessive intake of alcohol, lifestyle, race, excessive intake of salt and smoking

2). Secondary Hypertension: This type of high blood pressure is mainly caused by another disease and is usually known. Secondary hypertension accounts for about 5-10% of all people diagnosed with high blood pressure. Some of the likely causes of this type of high blood pressure are tumors, kidney disease, sleep apnea, thyroid dysfunction, Thyroid or disorders, Renovascular Disease and others like high blood pressure bottom number.

Other Types of Hypertension 

There are two main classifications of hypertension according to duration: they are Acute and Chronic hypertension.

What is Acute Hypertension?

It is a condition in which the blood pressure becomes very high in a short period of time. Here are some of the symptoms of acute hypertension:

▪ The sudden rise in blood pressure.

▪ The rise in blood pressure occurs in a short period of time.

▪ Acute high blood pressure comes with nose bleeding, headache or ringing ear.

▪ It is fatal and dangerous.

With appropriate treatments and care of acute high blood pressure, it can prevent damage to major organs of the body such as eyes, kidney etc.

What is Chronic Hypertension? It is an opposite of acute hypertension, in this case, the blood pressure goes higher, and more than 140/90 mmHg for a long period of time… it may be up to months or years.

People diagnosed with chronic high blood pressure are also referred to as being… hypertensive

chronic high blood pressure has no symptoms in most cases.

Read Also: List of foods that lower blood sugar instantly

Classification of High Blood Pressure due to its severity

According to the 8th report of the Joint National Committee in the United States of America

The stages of high blood pressure are

STAGE 1 high blood pressure:  Systolic   140 – 159 and Diastolic 90 – 99 mmHg

STAGE 2 high blood pressure:  Systolic   greater than 160 and Diastolic greater than 100 mmHg

Stage 3 Hypertension had been phased out by the Joint national committee since 2003.

• Malignant Hypertension – malignant high blood pressure has noticeable symptoms such as.

•  Blurry vision.
• Chest Pain.
• Anxiety.
• Nausea or vomiting.
•  Weakness in the arms or legs.
• Shortness of breath.
• Headache.
• Reduction in urine output.

This hypertension type occurs in about 1 percent of people diagnosed with hypertension. This type of high blood pressure is more common in young adults, African-American men, high blood pressure in pregnancy usually called toxemia. Malignant high blood pressure occurs when your blood pressure rises and diastolic pressure greater than 130 mmHg.

• Resistant Hypertension – Resistant hypertension occurs in about 20 to 30 percent of high blood pressure cases.This type of high blood pressure is very hard to treat and may also have an underlying secondary cause. In treating resistant high blood pressure with medications, doctors usually investigate secondary causes of the blood pressure such as:

• Abnormalities in the hormones balance.
• The clogging of arteries by a plaque in blood vessels which nourish the kidneys, the condition is known as renal artery stenosis.
• Sleep issues such as snoring known as obstructive sleep apnea.
• Obesity or high intake of alcohol and other substances which can interfere with the blood pressure.

• Pulmonary Hypertension – This type of high blood pressure are serious conditions which can progressively become worse and are sometimes fatal. Although some of the pulmonary high blood pressure is not curable, treatment can only lessen the symptoms and improve the quality of life. Pulmonary high blood pressure has the following symptoms which include:
• Shortness of breath during your routine activity, such as climbing of stairs etc.
• Fatigue.
• Upper Chest pain.
• A racing heartbeat.
• The decrease in appetite.

Read Also: How to reduce high blood pressure naturally at home

• Pseudo-Hypertension – This type of blood pressure usually occurs in senior citizens. Pseudo high blood prssure has simple symptoms of falsely elevated blood pressure reading obtained from the blood pressure machine.

There are other types of high blood pressure like Ocular high blood pressure which cause elevated pressure in the eyes and Intra-cranial which cause abnormal high pressures within the skull.

Getting the correct diagnosis is very important in the treatment of your low or high blood pressure and getting control over it. Getting yourself educated and well informed are best things you can do to help yourself in any medically related matter.

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How to make flat tummy water

In preparing simple flat tummy water recipe, here are:

What you will need

• One (1) cucumber, sliced
• One (1) tablespoon of grated ginger
• Six (6) cups of filtered water
• One (1) lemon, sliced
• Half (½) cup of mint leaves

Directions

Add all of the above (same quantities) ingredients into a mason jar. If you are unable to get fresh ginger, you can use ginger root powder instead.

Allow the mixture ingredients to stay overnight so that the flavors can get infused. Stir well and enjoy. You can also refrigerate this drink for two (2) days.

Alternatively,

Here is another way of preparing flat tummy water with basil recipe.

What you will need

• One liter of Water
• 10-12 pieces of sliced Cucumber
• One Lemon
• One teaspoon of organic Ginger powder.
• 4-5 Mint leaves
• 5 Basil leaves
• One teaspoon of Rock salt

Directions

Add one litre of water into a jug. Add 10 pieces of sliced cucumber to the water. Then, add one sliced lemon and one teaspoon of grated ginger.

Cut the mint leaves and basil leaves into smaller pieces and add them to the water. Add one teaspoon of rock salt and stir. Leave the mixture overnight to allow the mixture gets infused.

How often should I drink flat tummy water for best results?

For very effective flat tummy water before and after, the following direction should be used in taking the detox drink:

• Stir very well; take 2 glasses of this water after waking up.
• 1 glass 30 minutes before your lunch meal.
• 1 glass before taking your bath.
• And 1 glass before going to bed at night.

It is recommended for you to stop taking it after 4 weeks. However, taking Flat tummy water is not a magical formula that works overnight. But it can however, work when you accompany it with a healthy diet and a regular workout routine.

Benefits of Flat Tummy Water

Flat tummy water is like tonic water with many health benefits which are listed below:

1). Prevents bloating: it helps with digestion and also prevents bloating caused by high-sodium foods. By flushing out the sodium in your body system and relieve any discomfort due to digestion issues.

2). Curbs cravings: It helps curb your sweet cravings.  You can sip it all throughout the day.

3) Hydrates the body: Drinking flat tummy water after a workout will help burn out your fat and cool down your body. The low-calorie intake help quenches your thirst for junk food items and makes your posture look great.

4). Cleaning of the digestive tract: Flat tummy water also helps you to regulate and clear your digestive tract. It reduces inflammation in your digestive tract. It also helps you break down your food and makes its passage easier. This aids in the digestion process, and as a result helps you get rid of tummy fat gradually.

5). Ginger has excellent infection resistance capabilities, which makes your body strong and keeps you free from diseases.

6). The Basil used in flat tummy water help to strengthen your cardiovascular system and the immune system.

7). It helps activate your body cells and thus subtracting extra fat deposits from your body system.

Flat Tummy Water Side Effects

Flat tummy water is being used to cleanse and get rid of toxins from the body. Here are some of the side effects.

1). Frequent urination: The detox water affects the digestive tract and acts as a diuretic, so you may urinate frequently while your body gets rid of the toxins.

This occurs especially during the first 2-3 days of using the detox. You may also experience loose bowel movements due to the high acid concentration.

2). Fatigue and weakness: If your detox drink lasts for more than 10 days, you may experience fatigue and weakness. During the cleansing process, your body will lack some essential nutrients, which can lead to fatigue and weakness.

The absence of proteins in your diet makes the muscles weak; it is therefore advisable you consult your doctor if you want to use the flat tummy water for more than three days.

3). Headaches: Detox may cause headaches, especially for those people that detoxify their body for the first time may experience a slight headache. The headache may last from a few minutes to few hours, which can either be a migraine, cluster headache, or a tension headache.

4). Persistent flatulence: As the body removes toxins from the body system, the toxin is in form of urine and gas. The person on a detox diet may have to experience persistent flatulence throughout the period of the detox.

5). Bad breath: The acid concentration in the digestive tract of your body system can lead to bad breath. There may also be a sort coloration either creamy brown, orange, or white coating on your tongue, which can cause bacterial build-up and latter contribute to bad breath. You can use mouth freshener or try to eat light foods in between the detox, so as to help you reduce the bad breath.

Flat Tummy Nutrition Facts

Each ingredient used in flat tummy water is healthy and has low calories.

Lemon: lemon is rich in vitamin C and acts as an immunity booster. It also helps to get rid of skin problems. Lemon is high in pectin, fiber, and vitamin C. The fiber forms a gel-like substance in the intestine which helps in digestion.

Lemon has a refreshing taste and is good for curing acidity and overall digestion issues in the body. It also helps to detoxify and cleanse the body.

Mint leaves: The mint leaves have a refreshing flavour and also help curb appetite. Mint leaves are also used to stop cravings.

A study shows that mint leaves are beneficial to the digestive tract. Mint leaves have excellent antioxidant property, it also helps soothe an upset stomach and aids in the digestion process.

Ginger: Ginger is rich in gingerol, flavonoids, and phenolic compounds. These three (3) compounds help relieves gastrointestinal (GI) irritation mainly caused by toxins, food, and some of another lifestyle. Research shows that when a person drinks a hot beverage that contains ginger, He fills more satisfied and this helped prevent them from overeating.

Cucumber: cucumber contains about 95% of water. It has low calories and high fiber. They are mostly recommended for weight loss diets. Cucumbers are a healthy snack and enhance skin health because they hydrate the body. Cucumber contains very vital nutrients such as vitamins A, C, K, and B, as well as rich in calcium, potassium, manganese, magnesium, and iron.

Water: Water is life. It is a very important element for hydration. Dehydration can slow down your fat-burning process. Drinking water an hour before you take your meal will help keep you full and also control your food intake.

Flat Tummy Water, Does it Work?

When you Incorporate Flat Tummy Water into your daily diet, it will help you flush out unwanted toxins in your body, reduce any inflammation caused by these toxins and in turn reduce the bloating, discomfort which you are looking so desperately to get rid of. With the addition of a healthy diet and good exercise plan, Flat Tummy Water has many health benefits which will help you achieve the flat, comfort and bloat-free tummy of your dream.

Note that it is advisable to consult your health practitioner before you use the detox drink, so as to know if the recipe or any weight loss recipes you wish to use are good for you. Remember this detox drink is not meant to replace any treatment or drugs you are taking.

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High blood pressure otherwise known as hypertension is the force or rate at which the blood is being pumped from the heart into the arteries. A normal blood pressure reading is less or equal to 120/80 mmHg.  Blood pressure is said to be high when the blood moves through the arteries more forcefully. This increases the pressure on the delicate tissues in the arteries which can damage the blood vessels. It is very important to keep your blood pressure within a normal range so that your entire body system can efficiently receive freshly oxygenated blood.

Research shows that High blood pressure affects approximately 29.1% of American adults. This condition is also known as a “silent killer” because it usually doesn’t show any symptoms until it has caused significant damage to the heart. Since most of the affected people have no visible symptoms, they are unaware that they have high blood pressure. According to American Heart Association (AHA), cardiovascular disease is the leading global cause of deaths, it accounts for approximately 17.3 million deaths per year.

What are the Causes of High Blood Pressure?

It is very important to know the risk factors of High blood pressure. Although, some of the risk factors can be modified, while others are not. The good news is that High blood pressure can be managed.

Here are some of the risk factors that can put people at risk for hypertension:

• Family history of the affected person
• Obesity
• Sedentary lifestyles
• High sodium (salt), trans fat, saturated fat, and sugar in the diet
• High consumption of alcohol & cigarette
• Pregnancy
• Birth control pills
• Comorbidities, like diabetes, kidney disease, or gout
• Age ( as you get older, the higher your chances are of having hypertension)

If hypertension is not treated, it can lead to permanent damage to the organs, thereby causes heart attacks, stroke, peripheral arterial disease, kidney failure, and other serious health problems.

Measuring High blood pressure, the recommended and perfect blood pressure is 120/80 mm Hg. Pre-hypertension is anything between the ranges of 120/80 – 139/89 mm Hg. High blood pressure is  140/90 mm Hg and above.

There are many instant home remedies for high blood pressure which is the main aim of writing this article

Best instant home remedies for high blood pressure

There are many ways of how can we control our high blood pressure naturally at home. They are:

1). Reduce Salt intake

Sodium is one of the chemical components contained in salt, and too much sodium disrupts the balance of fluid in the body system. In other to flush the excess salt from your body system, water is extracted from surrounding tissues. The higher volume of fluid drawn from the tissues, the more the heart works harder to pump blood and hence result in high blood pressure. A large quantity of excess salt we consume is from processed foods, and that makes it very easy to stray over the healthy limit of sodium intake. The recommended maximum daily limit is put at 2,300 milligrams of salt or even less for an African Americans, men, and anyone above the age of 51 years. In other to control your salt intake, you firstly need the power of will and then you turn to home-cooked meals, where you can easily control the amount of salt added, instead of processed foods which you are not in control of.

Read Also:    Types of Hypertension: Signs and Symptoms

2). Drink Coconut Water

Coconut water has natural benefits in organic and raw form. It is rich in both potassium and magnesium which helps in regular muscle function and the heart is a big giant muscle. Coconut water helps lower blood pressure by acting as a potassium-sparing diuretic. It also helps to remove the excess water from the body, and retaining the vital potassium.

If you don’t have any problem with coconut water, it may prove to be one of the best remedies for you.

What you’ll need…

8 ounces of fresh organic/raw coconut water

Direction

Drink 8 ounces of organic/raw coconut water, one (1) – three (3) times a day. The water is also good for weight loss if you are on the heavier side; drink more of coconut water (at least 3 times a day).

3). Garlic

Garlic is one of the best home remedy staples. It is rich in beneficial constituents that are being used for a wide range of ailments, one of which happens to be hypertension. Garlic also has blood thinning properties, which makes it good for improving overall cardiac health.

Garlic is also known as a natural diuretic, which means it forces out excess sodium and water from the body system, This effect eliminate the pressure of an overworked heart and therefore decreases the blood pressure.

What you’ll need…

A good quality garlic tablets or  cloves of garlic

Direction

If the taste of raw garlic is too strong for you, popular odorless garlic supplements are also available in the drugstore.

• If you don’t like eating the entire clove raw, you can finely slice 1-2 cloves of garlic, mix it in a glass of water and drink.
• Another method is to take the finely minced pieces of garlic with a piece of fruit and cover it with honey.
• If you using garlic supplement, you should take as being directed on the pack.
• Tip — try to add a few cloves of garlic to your smoothies.

4). Ginger

Ginger is being used for centuries in Asian and Indian cultures because for its numerous health benefits. Ginger is very good for preventing heart conditions, such as treating high blood pressure, reducing cholesterol, and prevention of blood clots.

Ginger is good for eliminating bad cholesterol (Low-Density Lipoproteins), by preventing the build-up of plaque on the arterial wall which can lead to increased blood pressure.

Ginger also helps in blood thinner to prevent blood clots. Blood clots prevent adequate or required blood to flow through in the body; it leads to high blood pressure. Prevention of blood clot formation can help in reducing the prevalence of a heart attack or stroke.

Direction: Add 2 teaspoons of minced fresh ginger or ½ teaspoon of ginger powder to your smoothies and juices, you can also try to incorporate ginger into your daily cooking.

5). Omega-3 (Fatty Acids)

Omega-3 is excellent for lowering high blood pressure and cholesterol.

Fish oil is rich in Essential Fatty Acids (EFA). EFAs are polyunsaturated fat that is being derived from Omega-3, Omega-6, and oleic acids. This fat is essential for our body because our body cannot produce them on its own. Therefore it is very important that EFAs are included our diet.

The normal balance ratio of Omega-6 and Omega-3 needed in our body system is between 2:1- 4:1, but due to the American diet, the ratios have become 10:1-30:1. This means a large number of the population lacks Omega-3.

Omega-3 is very important for reducing inflammation in the body. Reducing inflammation helps prevent heart disease, stroke, and mental illnesses or inflammation of the brain. Omega-3 is also known for very effective at fighting depression and anger.

Direction: Eat Fatty acid-rich food such as salmon, herring, canned tuna, and sardines etc. they all contain a good amount of Omega-3. The recommended daily dose of Omega-3 is 1,000 milligrams.

6). Turmeric (Curcumin)

Curcumin is the main component of turmeric. Turmeric helps significantly reduce inflammation in the body. By reducing inflammation, it improves the blood flow and cardiovascular function.

Turmeric can also help remove the build-up of plaque off an arterial wall. Turmeric is a natural blood thinner which helps improve blood flow in the body and thus reduce high blood pressure.

Direction: Add a teaspoon of turmeric powder to your favorite tea; you can as well flavor it with ginger and raw organic honey. Turmeric capsules or tinctures are also available instead of powder.

7). Dark Chocolate

Dark chocolate is being made from the seeds of the cocoa tree; it is rich in antioxidants properties such as polyphenols, flavonoids, catechins.

The cocoa tree seeds contain flavonoids, but more importantly, it is exceptionally high in its levels of flavanols.

Flavanol in cocoa seed are phytonutrients, Flavanols has a chemical called Nitric oxide which help dilates blood vessels, and therefore making it easier for the blood to circulate in the body and consequently reduce high blood pressure and the risk of stroke

Flavanol can also be found in certain fruits and vegetables such as unprocessed grape juice, red wine, black tea, and berries.

.Other uses and benefits of dark chocolate are: it reduces bad cholesterol while increasing good cholesterol in the body, it helps protect from sun damage while smoothing the skin, it also helps boost the brain health.

Direction:  Ensure that the dark chocolates or cocoa powders contain at least 50-80% of cocoa so as to reap the benefits of the flavanol. Know that the more cocoa content your chocolate contains, the more nutritious and beneficial it is.

8). Exercise

When you are overweight, there is extra pressure on your arterial walls and it forces your heart to work harder all through. This put you at risk of developing heart diseases such as high blood pressure (hypertension), cardiovascular disease, heart attacks, and stroke.

Exercise is needed to get your blood pressure back on track. Light exercise such as brisk walking or light jogging can help you reduce high blood pressure and also help you in weight loss.

Direction: It is recommended that 30-minutes of aerobic activity are enough for a day or Any activity that increases your heart rate and the rate of respiration.

9). Celery

Celery seeds are being used in Chinese culture for lowering high blood pressure. Celery is a fibrous vegetable that acts as a diuretic, and a diuretic help flushes out excess water from the heart and the body system. This help reduces high blood pressure.

Direction: Mix celery seeds into your favorite tea, you can also add to your cooking, or take a drink of fresh celery juice — 3 times a day.

10). Reduce your stress

Chronic stress is one of the major contributors to high blood pressure. Occasional stress can also contribute to hypertension if you react to stress by drinking alcohol or smoking.

You can reduce stress by taking time to relax and do activities you most enjoy for at least 20 minutes a day, try to avoid anything that can trigger your stress, like spending less of your  time with people who bothers you.

Taking a slow breathing, meditating, and practicing yoga can also help you reduce stress hormones.

11). Hawthorn

Hawthorn has been in use for centuries, major for treating cardiac, circulatory, and respiratory disorders. The berries of hawthorn are specifically used to treat high blood pressure, irregular heartbeats, chest pain, atherosclerosis, and heart failure ailment.

Hawthorn contains flavonoids, flavonoids are antioxidants which help destroys free radicals and dilate blood vessels, it improves the flow of blood in the body, and also protect against blood vessel damage.

Direction: try to drink hawthorn tea 1-3 times a day.

12). Hibiscus Tea

Hibiscus is widely used to manage high blood pressure.

Hibiscuses act as a diuretic and also flush out all the excess fluid in your heart and in your tissues. This reduces the pressure on the arterial walls. It helps vessel walls to relax and blood volume is decreased, thus help to lower your high blood pressure.

A study performed in 2008 shows that, if you take 3 cups of hibiscus tea daily help lowers systolic blood pressure (SBP) by 7 mm Hg, after just 6 weeks.

Direction: Put dried hibiscus into a cup of hot filtered water. You can add raw organic honey and lemon to make it taste.

13). Carrots

Carrot has an excellent high level of antioxidants like beta-carotene, Vitamin A, and Vitamin C. The antioxidant help reduces the number of cancer-causing free radicals in the body system. They also help to protect against damage to blood vessels and cellular death.

Carrots are rich in an electrolyte, potassium. Potassium is excellent at keeping the fluid within the body system balanced and also helps normalize blood pressure. Potassium can positively counteract the effects of sodium that is consumed in large amounts.

Method: Drink between 1-3 glasses of carrot juice a day. Ensure that you buy an organic carrot and do not add any sugar into it.

Read Also: List of foods that lower blood sugar instantly

14). Tomatoes

Tomatoes are rich in beta-carotene, vitamin E, potassium, and antioxidants — which are all good for lowering high blood pressure.

Tomatoes also contain lycopene, lycopene is a chemical that gives it its rich red color. Lycopene has antioxidant that helps lower bad cholesterol (LDL) and also prevents the build-up of fatty deposits in the arteries otherwise known as atherosclerosis. These build-ups can result in cardiovascular disease.

Direction: Try to eat at least a cup of fresh tomatoes, tomato sauce, or blended tomato juice daily. If you don’t like the taste of tomatoes, you can also take lycopene supplements. Try to avoid commercial tomato sauce, which contains a high level of sodium.

15). Eat a healthy diet

If you eat a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can help lower your high blood pressure by 14 mm Hg. This eating plan is otherwise known as Dietary Approaches to Stop Hypertension (DASH) diet.

Changing your eating habits is not easy, but you can adopt a healthy diet by using these tips:

• Keep a food diary. Always write down what you eat, this will allow you to monitor what you eat, how much, when and why you eat it.
• Consider boosting potassium. Potassium can help you to lessen the effects of sodium on blood pressure. The best source of potassium is in fruits and vegetables, you can talk to your doctor on the potassium level that is best for you.
• Be a smart shopper. Always read the food labels when you go shopping and always stick to your healthy-eating plan when you’re dining too.

16). Limit the amount of your alcohol you take and quit smoking

drinking alcohol can be both good and bad for your health. When you drink in small amounts, it can potentially lower your high blood pressure by 2 to 4 mm Hg.

When you drinking more than moderate amounts of alcohol, it can raise your high blood pressure by several points, drinking more alcohol can also reduce the effectiveness of the blood pressure medications.

Also, cigarette smoking increases your blood pressure for many minutes after you finish smoking. Quitting smoking helps reduce your high blood pressure return to normal and increase your life expectancy.

In conclusion, it’s very important to maintain a normal blood pressure. Unfortunately, there is no quick fix for high blood pressure. You should understand that only natural remedies cannot lower your blood pressure, you may have to change your lifestyle choices which are the main causes of your hypertension.

Eating a good diet and quality exercise are also important factors in lowering high blood pressure. Out of all the home remedies provided above, it is advisable you stick to the remedy that works best for you.

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Groin folds skin tags treatment at home

There are various ways of removing cluster of skin tags on groin yourself without any side effects using natural means. They are:

Apple Cider Vinegar:

It is one of the best ways of treating skin tags because of its antibacterial and anti-inflammatory proper

Procedure – wash and dry the area around the cluster of skin tags, Soak the skin tag with warm water until it becomes soft, apply some apple cider vinegar to a cotton ball and then apply to the bump. You can hold the cotton ball in place for up to 20 minutes for proper penetration. Repeat the process three (3) times a day until the tag dries off.

Note: Do not use apple cider vinegar to treat skin tags located near your eyes.

Garlic: This is an excellent method of treating skin tags; It has antibacterial, antiviral, anti-fungal, and also has anti-inflammatory properties. The juice from a crushed clove of garlic is capable of removing both warts and skin tags naturally within a very short period of time.

Procedure – crush one clove of garlic to get the juice, soak it up with a cotton ball. Apply it to the skin tag and cover with a bandage to hold it on the spot. Leave overnight, remove and wash it off in the morning to eliminate garlic’s pungent odor. Repeat the process every two-night in order to reduce the risk of skin irritations, continue the process until the skin tag falls off.

Tea Tree Oil: Using this method of treating cluster of skin tag naturally is also very good and effective. It is very acidic nature and has a natural antiseptic which helps protect the skin after the skin tag has been removed.

Procedure – soak a Q-tip with tea tree oil, using a Q-tip will not allow the tea tree oil to come in contact with the skin around the tag because of those who have sensitive skin to avoid skin irritation. Apply to the skin tag three times a day, hold it in place for 10 minutes. For those who have sensitive skin, mix the tea tree oil with coconut oil before applying it to the skin tag. This may extend your treatment time.

Castor Oil & Baking Soda: both baking soda and castor oil are one of the best home remedies for treating skin tags; they have good exfoliating properties which help in removing moles and skin tags.

Read Also: Best Home Remedies for Hair Breakage And Split End

Procedures – To apply, mix both castor oil and baking soda together very well to form a thick paste. Apply the paste on the skin tag, cover to hold for better penetration and Leave it overnight. Wash off with warm water in the next morning and Repeat the same process for about two (2) weeks until the skin tag shrinks and totally vanishes. Note that if you experience skin irritation while using this method of skin tags treatment, discontinue using it and choose other suitable methods of skin tags treatment.

Aspirin: aspirin has an acid called acetylsalicylic acid which is good for shrinking and drying off skin tags on the skin.

Procedure– Simply crush an aspirin tablet to powder form and mix with a little bit of water to form a thick paste. Use the paste on the skin tag and cover with it a duct tape. Leave overnight before washing it off, repeat the same process until the skin tags shrink and fade off.

Read Also:  How to make your skin glow using a moisturizer

Other ways of removing it yourself a cluster of skin tags on groin folds are

Using Dandelion Juice: The juice is one of the effective ways of skin tags treatment at home, because of its richness in vitamins and mineral content, which helps in breaking down and removing any excess skin tissue

Procedure – get a fresh dandelion, pull it off from the ground, and squeeze the root gently to extract its juice. Apply 2-3 drops of the juice to the skin tag. Use it three (3) times a day. Continue the treatment for 3 weeks for effective treatment.

Using Coconut Oil: The oil is rich in lauric acid and has very powerful anti-microbial properties which help in killing viruses, bacteria, etc. and dissolves their cellular walls

Procedure – Rub the coconut oil into the skin tags every night before you go to bed, and the skin tags should reduce greatly, or even disappear within a few weeks.

You can also remove skin wart with Coconut oil using the same procedure.

Using Oregano Oil: it has an excellent anti-fungal and anti-bacterial properties which greatly helps in removing several skin conditions such as skin tags etc.

Procedure– Simply dilute oregano oil with a carrier oil such as sweet almond or jojoba oil etc. to avoid skin redness and irritation.  Apply the mixture oil directly to your skin tag three (3) times a day. Allow drying before you cover with a bandage. Repeat the same process every day until the skin tags dry and fade out. This treatment usually takes a month.

Note: Do not use this treatment method near your eyes.

Using lemon juice: Lemon juice has excellent antiseptic property and citric acid which can help to dry out skin tags.

Procedure – get a half cut of a fresh lemon and soak the juice to a cotton ball and apply it directly to the skin tag and leave to dry on it. Repeat the process three (3) a day until the skin tags shrink off.

General Tip For Groin Skin Tags Treatment at Home.

• If you are using a particular treatment either natural treatment or over-the-counter treatment. If you experience either pain, skin irritation or bleeding and those that have sensitive skin. Please Stop using it and choose a more suitable method from the above options that suite your skin type. Skin tags around the eyelid or other sensitive areas of your body may also require this approach too.

If you have experience using any of the above methods, kindly share your experience in the comment box and possible suggestions are also welcome.

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