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High Blood Pressure and High Cholestrol
Replies
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Lots of fruit and fiber (vegetables, beans, lentils etc). Nothing processed, no things out of cans, prepackaged, everything from scratch unless it is e.g. something frozen and it is very clear in the ingredient list that there are zero additives. When I say be careful of prepackaged things, this unfortunately includes things that seem "innocent", like sliced bread or cookies. If you eat lots of bread (e.g. not just a slice per day), see if your local bakery has low sodium products, because it all adds up.
Obviously when cooking do not add salt at all, your meals have to be removed from the pot/pan etc before salt is added. Be very careful with spice mixtures as some contain salt, so buy single ingredients and mix your own. Experiment a lot with spices and herbs, because no salt diets are tricky to get used to. Obviously no store bought sauces.
Avoid animal fat, try EVOO in cooking if you can afford it. No deli meats, no salty snacks, only low fat - low sodium cheese. In general, if it tastes salty, it is off limits. If it is high in animal fat, it is off limits, eat lean meats in moderation, your fat intake should mainly come from plant sources and fish. Also no fried food.
Daily cardio, but low-moderate intensity (whatever this means for you, just do not push yourself to the limits).
Avoid strength training (at least with weights high enough to really make it challenging) and avoid sprints etc, before getting approval from a cardiologist.
So unfortunately this might mean long walks and slow jogs for a while, instead of all the things you are doing, until you get cleared.
All the above is the most common medical guidelines for people with high cholesterol and high blood pressure. You will see advice claiming the opposite, such as going low carb etc. Be very careful, because in your case, following advice your dr does not approve of, it could cost your life literally. So double check whatever you do.
Why avoid strength training?
My (non-medical, just personal experiece) view would be to avoid strength training (with weights heavy enough to require real effort), as well as sprinting etc, until he gets in touch with a dr. Stressful (even physically stressful activities) can affect blood pressure and circulation, and once you get blood pressure unusual readings, you need a checkup by a cardiologist to get cleared for "hard" workouts.0 -
Lots of fruit and fiber (vegetables, beans, lentils etc). Nothing processed, no things out of cans, prepackaged, everything from scratch unless it is e.g. something frozen and it is very clear in the ingredient list that there are zero additives. When I say be careful of prepackaged things, this unfortunately includes things that seem "innocent", like sliced bread or cookies. If you eat lots of bread (e.g. not just a slice per day), see if your local bakery has low sodium products, because it all adds up.
Obviously when cooking do not add salt at all, your meals have to be removed from the pot/pan etc before salt is added. Be very careful with spice mixtures as some contain salt, so buy single ingredients and mix your own. Experiment a lot with spices and herbs, because no salt diets are tricky to get used to. Obviously no store bought sauces.
Avoid animal fat, try EVOO in cooking if you can afford it. No deli meats, no salty snacks, only low fat - low sodium cheese. In general, if it tastes salty, it is off limits. If it is high in animal fat, it is off limits, eat lean meats in moderation, your fat intake should mainly come from plant sources and fish. Also no fried food.
Daily cardio, but low-moderate intensity (whatever this means for you, just do not push yourself to the limits).
Avoid strength training (at least with weights high enough to really make it challenging) and avoid sprints etc, before getting approval from a cardiologist.
So unfortunately this might mean long walks and slow jogs for a while, instead of all the things you are doing, until you get cleared.
All the above is the most common medical guidelines for people with high cholesterol and high blood pressure. You will see advice claiming the opposite, such as going low carb etc. Be very careful, because in your case, following advice your dr does not approve of, it could cost your life literally. So double check whatever you do.
Why avoid strength training?
My (non-medical, just personal experiece) view would be to avoid strength training (with weights heavy enough to require real effort), as well as sprinting etc, until he gets in touch with a dr. Stressful (even physically stressful activities) can affect blood pressure and circulation, and once you get blood pressure unusual readings, you need a checkup by a cardiologist to get cleared for "hard" workouts.
Heavy lifting is actually beneficial for blood volume and blood pressure. Its actually one of the few exercises my wife can do with her condition (postural orthostatic tachycardia syndrome) which comes with lower blood volume.
Heavy lifting focuses increases in blood volume due to the increase oxygen needa that large muscles need when carrying heavy loads.
I do agree that discussions with doctors should occur.1 -
Lots of fruit and fiber (vegetables, beans, lentils etc). Nothing processed, no things out of cans, prepackaged, everything from scratch unless it is e.g. something frozen and it is very clear in the ingredient list that there are zero additives. When I say be careful of prepackaged things, this unfortunately includes things that seem "innocent", like sliced bread or cookies. If you eat lots of bread (e.g. not just a slice per day), see if your local bakery has low sodium products, because it all adds up.
Obviously when cooking do not add salt at all, your meals have to be removed from the pot/pan etc before salt is added. Be very careful with spice mixtures as some contain salt, so buy single ingredients and mix your own. Experiment a lot with spices and herbs, because no salt diets are tricky to get used to. Obviously no store bought sauces.
Avoid animal fat, try EVOO in cooking if you can afford it. No deli meats, no salty snacks, only low fat - low sodium cheese. In general, if it tastes salty, it is off limits. If it is high in animal fat, it is off limits, eat lean meats in moderation, your fat intake should mainly come from plant sources and fish. Also no fried food.
Daily cardio, but low-moderate intensity (whatever this means for you, just do not push yourself to the limits).
Avoid strength training (at least with weights high enough to really make it challenging) and avoid sprints etc, before getting approval from a cardiologist.
So unfortunately this might mean long walks and slow jogs for a while, instead of all the things you are doing, until you get cleared.
All the above is the most common medical guidelines for people with high cholesterol and high blood pressure. You will see advice claiming the opposite, such as going low carb etc. Be very careful, because in your case, following advice your dr does not approve of, it could cost your life literally. So double check whatever you do.
Why avoid strength training?
My (non-medical, just personal experiece) view would be to avoid strength training (with weights heavy enough to require real effort), as well as sprinting etc, until he gets in touch with a dr. Stressful (even physically stressful activities) can affect blood pressure and circulation, and once you get blood pressure unusual readings, you need a checkup by a cardiologist to get cleared for "hard" workouts.
Heavy lifting is actually beneficial for blood volume and blood pressure. Its actually one of the few exercises my wife can do with her condition (postural orthostatic tachycardia syndrome) which comes with lower blood volume.
Heavy lifting focuses increases in blood volume due to the increase oxygen needa that large muscles need when carrying heavy loads.
I do agree that discussions with doctors should occur.
I agree in general. But, a few years ago (and after years of VERY intense exercise) I was diagnosed with a heart issue in a routine checkup. Nothing life threatening, what the dr described as almost innocent, but I was told that working out at 100% of my potential was no longer an option. In general, he recommended never lifting to failure, slow weight progression, no HIIT type workouts, no sprinting to the point of feeling I am giving it my 100% etc. And I am female, 10 years younger than the OP and my blood pressure is normal without medication.
Of course the OP's case might be different and different limitiations might apply, but still, better safe than sorry, so slowing down on exercise for a week or two, until he gets the ok from a dr, will not hurt.0 -
Lots of fruit and fiber (vegetables, beans, lentils etc). Nothing processed, no things out of cans, prepackaged, everything from scratch unless it is e.g. something frozen and it is very clear in the ingredient list that there are zero additives. When I say be careful of prepackaged things, this unfortunately includes things that seem "innocent", like sliced bread or cookies. If you eat lots of bread (e.g. not just a slice per day), see if your local bakery has low sodium products, because it all adds up.
Obviously when cooking do not add salt at all, your meals have to be removed from the pot/pan etc before salt is added. Be very careful with spice mixtures as some contain salt, so buy single ingredients and mix your own. Experiment a lot with spices and herbs, because no salt diets are tricky to get used to. Obviously no store bought sauces.
Avoid animal fat, try EVOO in cooking if you can afford it. No deli meats, no salty snacks, only low fat - low sodium cheese. In general, if it tastes salty, it is off limits. If it is high in animal fat, it is off limits, eat lean meats in moderation, your fat intake should mainly come from plant sources and fish. Also no fried food.
Daily cardio, but low-moderate intensity (whatever this means for you, just do not push yourself to the limits).
Avoid strength training (at least with weights high enough to really make it challenging) and avoid sprints etc, before getting approval from a cardiologist.
So unfortunately this might mean long walks and slow jogs for a while, instead of all the things you are doing, until you get cleared.
All the above is the most common medical guidelines for people with high cholesterol and high blood pressure. You will see advice claiming the opposite, such as going low carb etc. Be very careful, because in your case, following advice your dr does not approve of, it could cost your life literally. So double check whatever you do.
Why avoid strength training?
My (non-medical, just personal experiece) view would be to avoid strength training (with weights heavy enough to require real effort), as well as sprinting etc, until he gets in touch with a dr. Stressful (even physically stressful activities) can affect blood pressure and circulation, and once you get blood pressure unusual readings, you need a checkup by a cardiologist to get cleared for "hard" workouts.
Heavy lifting is actually beneficial for blood volume and blood pressure. Its actually one of the few exercises my wife can do with her condition (postural orthostatic tachycardia syndrome) which comes with lower blood volume.
Heavy lifting focuses increases in blood volume due to the increase oxygen needa that large muscles need when carrying heavy loads.
I do agree that discussions with doctors should occur.
I agree in general. But, a few years ago (and after years of VERY intense exercise) I was diagnosed with a heart issue in a routine checkup. Nothing life threatening, what the dr described as almost innocent, but I was told that working out at 100% of my potential was no longer an option. In general, he recommended never lifting to failure, slow weight progression, no HIIT type workouts, no sprinting to the point of feeling I am giving it my 100% etc. And I am female, 10 years younger than the OP and my blood pressure is normal without medication.
Of course the OP's case might be different and different limitiations might apply, but still, better safe than sorry, so slowing down on exercise for a week or two, until he gets the ok from a dr, will not hurt.
My wife can do amy cardio and has to allow for increased recovery as her heart rate can sky rocket quickly. She also cant lie flat. So i actually train her. She can lift heavumy but we have to adjust for a ton of variables.0 -
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JerSchmare wrote: »This is the 3rd attempt at posting. Not sure what the hell is going on. Anyway, the main thing I wanted to say is that the Dr told me to keep with my exercise routine. Wanted me to just clean up my diet. I'm going to start eating a lot more fish, nuts, veggies, fruit, fiber, and less red meat, alcohol, and saturated fats.
In mid May, I will see the doctor and we'll see where things are at that time. Hopefully, this can be fixed with diet.
If stress related, I'll have to seek out relaxation techniques. But, I only want to change one thing at a time. I'm about 98% sure it's diet related.
Thanks.
Best of luck man. Keep us posted.0 -
JerSchmare wrote: »This is the 3rd attempt at posting. Not sure what the hell is going on. Anyway, the main thing I wanted to say is that the Dr told me to keep with my exercise routine. Wanted me to just clean up my diet. I'm going to start eating a lot more fish, nuts, veggies, fruit, fiber, and less red meat, alcohol, and saturated fats.
In mid May, I will see the doctor and we'll see where things are at that time. Hopefully, this can be fixed with diet.
If stress related, I'll have to seek out relaxation techniques. But, I only want to change one thing at a time. I'm about 98% sure it's diet related.
Thanks.
Good plan. My total cholesterol went from ~278 mg/dl to ~180 mg/dl mainly by reducing saturated fats. I reduced my consumption of meats, eggs, cheese and full fat dairy and reduced cooking oils. I was doing a paleo diet before. Now I eat more fiber, plant foods and starches like oats, potatoes, lots of beans and lentils, fruits/veg. My LDL went from 203 to 109. So yeah, less saturated fats are key to lowering cholesterol.0
This discussion has been closed.
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