Help - I have high blood pressure, already exercise a lot

[skinnyninja]

I have been diagnosed with high blood pressure. I am 33 years old, tall, and skinny. 6 foot one inch and about 165 pounds. Lanky.

I also run a lot. 6 to 7 miles at a time, close to an 8 minute/mile pace, and 4 times per week. I do this year round. Never go below 4 runs per week.

I do not drink alcohol or smoke cigarettes. Nor do I use any other drugs (other than an asthma inhaler).

My diet is TERRIBLE.

Really that is the problem. I know I have to change it. But it is impossible. There is a LOT of salt in all the junk I eat.

It is so hard to eat fresh foods. I bought some bananas today. First time in a long time that I have had any fruits or vegetables in my apartment.

I eat so much processed junk and tv dinners, and it is all loaded with salt.

I don't know what to do or how to change. I have a really, really high metabolism and when I run I have to eat like 2500 calories or even closer to 3,000 calories just to maintain my weight. I am trying to eat low-salt today and it is more like eating low-food. I am starving here and I've already had 1,135mg of sodium so far (have not had lunch yet!)

And I'm seriously trying here, people!

I don't know what to do. If you tell me to eat fruits and veggies, that just does not seem realistic. I need three thousand calories just to maintain my weight. I run hard and run often. I need real fuel or I start to get ravenously hungry.

Any input is appreciated, but I don't know how to actually transition. How to bring about this change. I have made major changes in my life before, but this is just overwhelming. I cannot figure it out. Someone show me how to eat low salt.

[aelle]

Originally Posted by skinnyninja

I don't know what to do.

Yes you do

Originally Posted by skinnyninja

My diet is TERRIBLE. Really that is the problem. I know I have to change it.

See? There is your solution!

2500-3000 Kcal a day is not a crazy standard by any means. You could easily achieve that with more plants on your plate, even on a plant based diet. My friend P. does some long distance hiking, which requires 5000 to 6000 Kcal a day, and she's a vegan.

Even without going veg*n yet, start by preparing your food yourself instead of buying ready-made dishes. That only will make your salt intake plummet. Maybe you have no time now, but it's a matter of priorities: you can choose to set some time aside or choose to neglect your health. Maybe you have no skills now, but there are plenty of resources even for beginners, and there's a learning curve. Maybe you dislike the taste of homemade food, being used to microwaveable dinners, but here again it's your choice to make, and here again there is a learning curve. Your taste buds are probably saturated with salt now, and will adapt to your new food.

I went from being the pickiest teen on Earth, who liked only white bread, sweets and sausage (and was some 20 kgs overweight too), to being an open minded, healthy vegan who will try any fruit and vegetable. It is doable. Take a decision, make a plan and stick to it. It is that difficult, and that simple.

[agnostic]

The simplest thing would be to limit sugar and refined flour. The easiest way to do this is to drop sugary drinks. Limiting sugar and refined flour alone should work. If not, you could also consider limiting starches a bit more and eat either veggies or meat instead.

[aggie]

yes, and if you work out a lot and drink a lot of "sports" or energy drinks...be careful...they have recently been shown not to be as healthy as advertised.

[garentee]

Originally Posted by aggie

yes, and if you work out a lot and drink a lot of "sports" or energy drinks...be careful...they have recently been shown not to be as healthy as advertised.

replace with emergence c.. a lot of anti oxidents and good quality vitamins after a heavy work load..

[ginkgo]

Well you should improve your diet but you know that. This site has many foods that you can add to your diet to help lower blood pressure like raw garlic cloves.

[James81]

I transitioned out of a bad diet onto a better diet by slowly replacing the bad stuff with good stuff.

Your trouble is that you are trying to move from one extreme to the other and that abrupt change is too much for you to handle.

So, instead of moving instantly to a perfect diet, you need to take baby steps.

First thing I did, was I took stock of everything I was eating and drinking. I also took stock at when I was eating. That was pretty surprising. I wasn't eating anything until noon, and then it would be a can of coke and a pop tart. By the time I got home, I was ravished and I would eat a bunch of chips or junk food until i could eat dinner (which usually consisted of eating pizza, pasta, etc. and LOTS of it because I was so hungry). I was going through a case of pepsi AT HOME (not counting the soda I would drink when I was at work or out) every two weeks. That's two cans a day. And it wouldn't always last two weeks, so I'd buy a 2 liter when I ran out of cans to get me to the next time I went to the market. All in all, I probably was drinking the equivalent of 4-6 cans of soda a day (when out I would buy 20 ounce bottles of soda).

So, knowing all of that and seeing just how much trash I was putting in my body, I set out just like you to change it massively. And failed. Tried again, failed. Tried again, failed. I'd do good for a couple of weeks, and then fall back to my old habits.

This year, I tried something different. First and foremost, I made the decision to stop drinking soda. Instead, I would drink juice or water (or flavored water). Instead of buying 20 oz sodas, i would buy the bottled flavored water. Instead of drinking soda at the house, I keep a gallon of OJ and a gallon of Apple Juice in the fridge and I got one of those water coolers with the five gallons of water that is delivered to me. I pay like $18 a month for that. Well worth it. It's so EASY to get water from that thing. I come in and grab a glass from the counter and drink a swig from it all the time.

When I craved soda, I would drink juice. And that helped a lot. I know it's bad for your teeth to drink a lot of juice, but I wasn't permanently going to do it, I just used it to transition from soda to water without it being too much of a shock. Nowadays I keep ajug of OJ in the fridge, but I rarely touch it. Maybe a glass a day, if that. I never buy soda anymore. And I don't mind drinking water at all. But I had to transition into it.

That was my first phase. My second phase involved getting rid of the snacks in my apartment. I don't keep any junk food anymore. No chips, cookies, etc. Once in a blue moon I'll buy a half gallon of ice cream, but it's rare. The trick is, I don't deny myself everything at once. I'm not in a sprint here, I'm in a marathon. I have the rest of my life to transition, so I'm taking my time and getting used to each phase. Transitioning in this phased was helped by buying nuts, popcorn (lowfat/butter), and those little cereal health bars. At first I was going through those like crazy, but as time went on and the craving for chips and snacks subsided, I discovered that my craving for those things subsided as well. I still want a snack once in a while, but it's not nearly as often.

I'm comfortable with those ^ two levels because I've been at it for a long time. My newest level has been replacing a meal (lunch) with nothing but health foods. And so far that waxes and wanes, but it's getting more consistant these days. I started the replacement by packing my own lunch (instead of buying lunch) and in that lunch I would pack:

Yogurt or Applesauce
Apple
Orange
Carrots
Whole grain bread, turkey, swiss, and humus sandwhich.

Not the MOST healthy lunch in the world, but it was a huge step. And I LOVE that sandwich. So what I would do is eat the yogurt, apple, orange, and carrots first (the "yucky" stuff), and then I'd finish my meal with the sandwich (something that I really loved). What happened? Well I discovered that I felt really full when I was done lunch, and most of the food I ate was healthy stuff. I got the best of both worlds: I got to feel "full" and I got to finish my meal with a good taste in my mouth, so it was as if I had had a meal full of fatty tasty foods, but it really wasn't. I was eating healthy mostly but got satisfaction out of it.

Then I bumped it up a level. I stopped packing the sandwich and got used to that (which was fairly easy because I eased into it). Nowadays my lunch consists of the following:

2 apples
Orange
Banana

That fills me up AND leaves me satisfied. And it's perfectly healthy. Sometimes I'll add carrots or strawberries to that. It helped me IMMENSELY when I changed my beliefs about fruit. I used to think of it as a snack (and that left me feeling hungry all the time). Now I think of it in terms of a meal. Which means that I need to eat as much fruit as it takes to fill me up. Not just eat an apple or banana here and there and be done with it (being left hungry after eating it). I eat fruit until I get full.

What helped me was knowing that if I ate a healthy lunch, I still had dinner to eat whatever I wanted (I wasn't restricting my dinners...I still ate whatever I wanted for dinner).

I also started eating a banana for breakfast (just to add one more "meal" in to help keep my blood sugar levels in check, reducing hunger pangs throughout the day).

So that's where I'm at for now. I'm still waiting to get comfortable with my lunch situation before I move on to dinner. And, honestly, I don't intend to cut out ALL bad stuff. My goal is just to limit it and make it the exception rather than the rule. And I'm getting there slowly.

I posted all of that so that you could see an example of how you might transition into a better lifestyle. It's going to take time, but if you stick with it you'll see a huge difference. Good luck.

[skinnyninja]

Wow thanks for everyone comments and thanks for the long post there James. Very good info.

I found a few tricks today, and I have been tracking my sodium intake in Excel just to get a baseline here.

Yesterday I was at about 2,200 mg of sodium. That was a supreme effort and I think without doing anything special I am closer to 3,000 to 5,000 mg per day.

Today has been excellent so far, I have had (total sodium listed as well):

4 bananas 0
3 diet mt. Dew 150
apple dip 45
3 apples 0
1/3 lb. burger 100
ketchup on burger 100
cherry limeade 15
dried pineapple 20

430 milligrams of sodium so far, but still have to eat dinner.

The burger was fresh meat and had the sodium content listed on it so I know everything is pretty darn accurate here.

I am excited about the dried pineapple. That stuff is delicious and it has very low sodium. Plus it is somewhat cheap at only 2 bucks for 840 calories. Only 15 mg sodium per serving....

I need calories without the sodium, that is why the bananas are such a hit. They have around 100 calories each. I need to EAT....I also ran 6 miles today on hills in under 53 minutes AND played a round of golf.

I am going to eat about 400mg of sodium for a large dinner tonight I think....but that will still be outstanding.

What is the low end for the danger threshold on not getting enough salt? I don't want to start hallucinating here from sodium deficiency.....

[funchy]

Sodium is a big culprit in high blood pressure. Also pay attention to caffeine. Minimize both.

Be sure to check the blood pressure using an accurate means. In other words, be careful with some of the cheapo DIY blood pressure cuffs -- some are more accurate than others.

I'd suggest having the bp checked over the next few weeks or months, to make sure it wasn't just a bad day.

Also be aware that excitement and anxiety will also raise bp and hr. Some people automatically react to being in a dr's office, being around a nurse, or checking something that worries them. Keep this in mind.

If you're working out alot, be sure to keep hydrated (water, not sodium-rich sports drinks). Sweating makes you lose water and some electrolytes but it may not necessarily make you lose lots of salt. Urine color is one good indicator of hydration: the darker the color, the more you need to drink extra water.

If you still can't get a handle on it, it's time to talk to the dr. There are other causes of hypertension besides diet. Sometimes even with diagnostics there is no clear cause, and they may put you on medication for awhile.

[aggie]

yes, even with diet and drink modification and all the exercise if your b/p continues to be high...time to consult a dr.

also if you are taking any herbal supplements...be careful with those...many can affect your b/p.

[joelr]

Sodium raises blood pressure because it causes you to retain water. This fluid retention is the main cause of raised blood pressure regarding salt.


You can flush out this fluid by staying well hydrated. Bodybuilders and some fitness folks drink 1 gallon daily.
The more water you drink the less water your body will hold onto. Up to a point. Not always a full cure but this can make a dramatic difference in BP.
Water can completely counter the salt effect but you do have to work at it. A couple glasses won't do it. Like Fuchy said your pee should be almost water color.
In my bodybuilding days I used to carry around a gallon jug, otherwise the fluid retention and high BP would bother me.

If that doesn't do it you could see your doc and go on beta blockers.

[Excellent Lodestar]

Originally Posted by skinnyninja

I have been diagnosed with high blood pressure.
My diet is TERRIBLE.
Really that is the problem. I know I have to change it. But it is impossible. There is a LOT of salt in all the junk I eat.
I eat so much processed junk and tv dinners, and it is all loaded with salt.

Impossible? Nothing tastes as good as being alive feels, I Always say.
Salt, on it's own, is the least of your problems ,IMO. IT'S THE PROCESSED crap that does the damage. Look up the Paleo Diet threads here if you follow that, your BP will normalize...unless you cheat. sounds like you know what happens when you cheat though,yes?

Supplements:
Omega-3 Fish Oil(soy free)
Magnesium Citrate
Whole Fresh Garlic

Good Luck

[aggie]

i have always followed: hydrate,void, workout, hydrate, void.

[skinnyninja]

Lodestar, I think you are right on the processed crap.

I have ate none of that in the last 3 days now. Been tracking my sodium intake in an excel spreadsheet.

I did 1850mg of sodium and then 1300 the next day. Today is going to be under a 1,000, but not by much. I see no need to go any lower than that with it, because I know you need some sodium, and also, I have eliminated processed foods, with the exception of bread once per day. Does bread count as processed? I guess it probably does. But on the whole, I feel fantastic compared to a week ago.

Also I feel full much easier, I over ate last night simply out of habit. No need. I fill up so much faster eating "real" foods instead of the junk. Have to adjust. It's hard!

Also have a ton of more energy, not getting the sluggish feelings in the afternoon any more. Sweet!

Thanks for everyone's input so far. This is life changing stuff, for me anyway!

[Gene]

Originally Posted by skinnyninja

I have ate none of that in the last 3 days now. Been tracking my sodium intake in an excel spreadsheet.

But on the whole, I feel fantastic compared to a week ago.

Also I feel full much easier, I over ate last night simply out of habit. No need. I fill up so much faster eating "real" foods instead of the junk. Have to adjust. It's hard!

Also have a ton of more energy, not getting the sluggish feelings in the afternoon any more. Sweet!

Thanks for everyone's input so far. This is life changing stuff, for me anyway!

Congratulations on your life changing decisions and actions! I really celebrate when I see people choosing to have a happy, healthy life.

[ssandra]

Ok, don´t ask me how it works, but my dad puts 3 apricots in a glass of water in the evening and the next morning he drinks this water.

He is now off his meds for high bloodpressure, so I would say that it works...

[ayurgram]

Sometimes mental distress(Tension) also plays an important role in producing high BP.

At the age of 28 i noticed my high BP. I normally eat home made foods.

To normalize my BP i started taking honey with gooseberry juice a natural remedy. Now it seems in a normal condition.

[CoolBee]

Yes also consider whether there is any deep-rooted stress in your life.

My blood pressure dropped from 168/120 (pulse resting rate about 100) to 140/100 within a couple of months of giving up my corporate job, and then dropped right down to 123/80 (pulse resting rate about 72ish) within 2 months of moving out here - no diet, no exercise, no meds.

The other thing that used to set my blood pressure rocketing - so badly I could feel the blood pulsing through all my veins - and my heart racing was alcohol. I seemed to become allergic to it about 5 years ago. Took me a while to realise that every sip of alcohol made me VERY unwell. Last had a tiny sip at my dad's 70th birthday about 4 years ago - within 30 mins veins were thumping, heart racing again. Not touched a drop since.

[Writertype]

Try out "The Three Dollar Dinner," a cookbook found here: Three Dollar Dinner. I use it for pretty much every meal I cook and I love almost everything I have made from it. I have also been cutting down on body fat and adding muscle eating these recipes. I cook the portion for four (even though I live alone) and then eat leftovers for the next few meals.

Most recipes only take ~30 minutes to prepare (in other words, around eight minutes prep time per meal for a single person!). The book costs something like $3 (or at least it did when I bought it) and you can download it to start trying it out instantly.

I have never had high blood pressure, but I think you probably can't go wrong with this book!

[Writertype]

Also to second what others have said, see a doctor if your BP doesn't drop. Hypertension at your age could make some real problems for you a decade or two down the road-- stroke, heart attack, pulmonary embolism, ruptured aneurysm, you get the idea. If diet and exercise fail you need to talk medications.

[ginkgo]

One thing that you can do is increase potassium intake and decrease sodium intake. Food has very little sodium. Salt contains a huge amount. Due to salt, a little can of chicken noodle soup has about 1,500 mg of sodium.

To get that much sodium without salt, you need to eat over 100 pounds of food. The FDA does not require this but now many labels on juice are now listing how much potassium it has, to brag about it. Coffee has a very large amount of potassium. The sodium content listed is required by law.

For example I have red orange juice. Do you think that someone had an accident while juicing oranges? It is made from blood oranges. It looks like tomato juice since the red color comes from lycopene.

An 8 ounce glass of it (that is half a pound), just kidding. An 8 fluid ounce glass of it contains 440 mg of potassium and only 0 mg of sodium. The taste of it is not as good as orange juice. The taste of the black currant juice is not that good either. But they are not bad and I bought them for health benefits. Of course many tastes in foods are acquired. Actually the blood orange juice is getting tastier. I bought a quart of it. Tomato juice also has lycopene in it. But they always add salt to it. Salt is not a food. It is a rock like iron oxide or quartz crystal.

I would like to start a no salt store. It will sell Celtic sea salt and Himalayan salt for those those want it. No salt will be added to the food. The Trader Joes in Philadelphia (I guess they are all similar) has no beans without salt added to it. But it does have a spaghetti/tomato sauce with NO salt added. Whole foods has no tomato sauce without salt added. It has some Eden beans where no salt is added. It (South St) has no soups without salt added. The other Whole Foods in Phila. has several no salt added soups.

Salt is biblical. If you saw Mel Gibson's movie about Jesus, then you saw how they rubbed salt into the wounds of Jesus, to make it hurt much worse. Note that the bad effects of excess sodium are minimized with lots of potassium and maximized with a low potassium intake.

[amj]

Originally Posted by skinnyninja

My diet is TERRIBLE.

eat low salt.

Eating bananas is a great start and is supposed to lower blood pressure. If you don't stop eating so much salt, forget about it. You need to decide what is more important, your health or your weight. My blood pressure was high too. I started eating healthier (fruits and vegetables) and cut down on the chips, juices and snack foods. I feel way better now.

Good luck.

[Gene]

Originally Posted by ginkgo

One thing that you can do is increase potassium intake and decrease sodium intake. Food has very little sodium. Salt contains a huge amount. Due to salt, a little can of chicken noodle soup has about 1,500 mg of sodium.

Some food has a high sodium content. Fresh tomatoes have a high sodium level according to my dietitian friend. She names other non processed foods but I do not remember which foods she mentioned.

Certainly processed foods have a lot of sodium in them for instance potato chips and similar products.