- “When the pressure remains high for years on end, thin-walled vessels in the brain can burst under extreme pressure; brain cells die as a result in what’s known as a hemorrhagic stroke. Or hypertension can cause plaque buildup in one of the brain’s arteries, eventually cutting off blood flow. (High blood pressure damages smooth artery walls, creating anchor points for plaque to latch onto.) Kidney failure or a heart attack can also follow from dangerous plaque accumulations.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 22
- “Over time, the extra work brought on by high blood pressure causes the walls of the heart to stiffen and thicken. The heart becomes a less efficient pump, unable to push out as much blood as it takes in. Blood backs up, the heart gives out, and the coroner scribbles “congestive heart failure” on your chart.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 23
- “Ideally, your blood pressure should be lower than 120/80. What do those numbers mean? The top number, called the systolic pressure, is the pressure generated when the heartbeats. The bottom number is the diastolic pressure, the pressure on your blood vessels when the heart is resting between beats.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 23
- “Higher readings are broken out into three categories: Prehypertensive: 120-139 systolic/80-89 diastolic. Prehypertensives should start worrying about their BP, focusing on diet and exercise tips like those found in this book. You may not see the flashing lights in your mirror right now, but your radar detector just went off. Time to slow down. Stage I hypertensive: 140-159 systolic/90-99 diastolic. For people who fall in this range, drug therapy is usually recommended in addition to lifestyle changes. Your risk of heart attack or stroke is elevated, and you need to be under a doctor’s care. Stage II hypertensive: 160 or greater systolic/100 or greater diastolic. Advanced drug therapy is often a must for people at this level, who face a serious risk of being maimed or killed by their condition.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 23
- “Cut salt, slice bananas. A study published in a 2009 edition of the Archives of Internal Medicine suggests that a combination of eating more potassium-rich foods while reducing sodium intake lowered blood pressure more effectively than doing any one of those strategies alone. The study at Loyola University showed that cardiovascular disease increased by 50 percent for participants with a high sodium-to-potassium ratio in their blood. Potassium helps sweep excess sodium from the circulatory system, causing the blood vessels to dilate. Studies show that not getting at least 2,000 milligrams of potassium daily can set you up for high blood pressure. Other good sources of potassium are sweet potatoes, spinach, raisins, papayas, lima beans, and tomatoes.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 23
- “Reduce your consumption of cold cuts. One slice of ham contains 240 milligrams of sodium, more salt than you’ll find on the outside of two pretzel rods. The point: Lose the lunch meat, and lower your blood pressure. A recent study found that prehypertensive people who reduced their daily sodium consumption from 3,300 to 1,500 milligrams knocked nearly 6 points off their systolic blood pressure and close to 3 off their diastolic.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 24
- “Order the tuna. Omega-3 fats in tuna and other fish as well as flaxseed help strengthen heart muscle, lower blood pressure, prevent clotting, and reduce levels of potentially deadly inflammation in the body.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 25
- “Eat oatmeal, an Abs Diet Powerfood! In two large and long-term studies, people who ate whole-grain foods instead of refined carbs significantly lowered their risk of hypertension.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 25
- “Squeeze a grapefruit. One grapefruit a day can reduce arterial narrowing by 46 percent, lower your bad cholesterol level by more than 10 percent, and help drop your blood pressure by more than 5 points.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 25
- “Snack on pumpkin seeds. One ounce of seeds contains 151 mg of magnesium, more than a third of your recommended daily intake. Magnesium deficiencies have been linked to most risk factors for heart disease, including high blood pressure, elevated cholesterol levels, and increased buildup of plaque in the arteries. Other great sources: halibut (170 milligrams in 7 ounces of fish), brown rice (1 cup, 84 milligrams), chickpeas (1 cup, 79 milligrams), cashews (1 ounce, 74 milligrams), and artichokes (one gives you 72 milligrams).” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 25
- “Change your oil. Researchers in India found that men who replaced the corn and vegetable oils in their kitchens with monounsaturated fats (olive oil or, in this case, sesame seed oil) lowered their blood pressure by more than 30 points in just 60 days without making any other changes in their diets.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Page 25