2.26.2011

Follow Up: How I Lowered my Blood Pressure in Six Weeks

I have the secret!  I lowered my blood pressure from 140/90 (average) to 127/80 in six weeks!  You will never believe how I did it!

Diet and Exercise.

No secret.  Plain and simple......if you think you are eating healthy, and the bulk of the items in your diet have a shelf life of over a month,  you probably are not. 

After much research, here is what helped me..........

Diet:
  • No caffeine after 7:30 am
  • Total sodium of each meal no higher then 700mg (This is KEY).  Less than 650 is best.
  • Increase raw veggies and fruits
  • Drink 90 ounces of water per day
  • Red meat only1-2 times per week (hard when you have a freezer full of Organic beef in your garage!)
  • Limit desserts and sugar
  • Replace half sugar in coffee with Truvia
Exercise:
  • Run like Forrest Gump.  7-9 miles per week over 3 days
  • Cross train 2 days - challenge different muscle groups
  • Stretch every day!
  • Weight training
For me, five days in the gym for 45 minutes - 1 hour is the only way I can lose.  I am thinking 4 days will be great for maintenance.

The results since 1/10/11:
  • 15 pounds lost
  • Lower blood pressure
  • Lowered my running time - from a 11.30 minute mile to 9.00 minute mile.  Two miles in 18.32.
  • Placed second in a 5K
So there you have it.  I am still a work in progress, but for a 36 year old who gave birth to 3 children, I think that is pretty satisfying!