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Discover a heart-healthy diet plan designed to manage and lower high blood pressure naturally. Learn what to eat, what to avoid, and how to build a sustainable meal plan for better blood pressure control.
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hello and welcome back to my channel
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this is simple nutrition giving
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solutions for everyday nutrition
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problems so if you're new here please
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consider subscribing and turn on your
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out on the videos that i post
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i do post a video a new video every week
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you don't miss that so on today's topic
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we are going to talk about hypertension
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rather high blood pressure and this is
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just pressure that is exerted on the
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blood vessels as the blood passes
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through those blood vessels
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okay so when you start to have constant
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headaches chest pains bloody vision
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shortness of breath and sometimes even
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nose bleeding you might want to get your
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blood pressures checked
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okay and there's so so many causes of
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high blood pressure there are so many
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things that can lead
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that can make your blood pressures to go
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high we are talking about stress anxiety
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depression pregnancy diseases like
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diabetes and even kidney damage there
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are so so many when you get diagnosed
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with high blood pressure now it is
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obvious that you have high blood
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pressure you start taking your
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antihypertensives and then what else are
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you needed to do what else are you going
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to do you're going to switch your diet
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and that is what this video is about
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today we are talking about the dash diet
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i don't know if you ever heard about
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that kind of bad but that simply means
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the dietary approaches to stop
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hypertension so this is a kind of that
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that encourages plenty intake of fruits
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and vegetables more legions
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more lean proteins and more whole grains
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okay and limits the use of salts and
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sodium added sugar saturated fast from
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the red meats and so on and so forth now
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what this that is going to help it's
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going to work together with the
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antihypertensives or the drugs that you
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are in to help you maintain your blood
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pressures at a normal range so we are
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going to go into details and see how
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exactly are these foods going to help
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you
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manage your blood pressures now when
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you're talking about fruits and
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vegetables i've mentioned this so so
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many times when i'm talking about about
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diabetes fruits and vegetables have
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uh so many benefits when it comes to
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patients with high blood pressures and
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number one we are talking about
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fruits and vegetables rich in potassium
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like the bananas the avocados are rich
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in potassium and they help me get the
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effects of sodium in raising your blood
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pressure so sodium and the salt have the
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tendency to raise your blood pressures
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very fast so eating foods that are rich
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in potassium helps negates the effect of
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sodium number two the fruits and
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vegetables contain fiber i've mentioned
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the benefits of fiber in weight
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management maybe forgot to mention that
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some of the causes of high blood
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pressure could be obesity in being
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overweight being obese and being
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overweight also risk factors to
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developing hypertension all the causes
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of high blood pressure so eating fruits
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and vegetables that are high in fiber
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are going to help you in weight
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management and when you're able to go
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back into a healthy way then your blood
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pressures are going to be very very
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manageable so
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you should realize that high blood
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pressure is quite serious and when it
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it's left
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untreated for a very long time we are
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risking
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uh conditions like heart attacks and
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even stroke when blood is not able to
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get to your brain these conditions can
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be life threatening that is why you want
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to
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help manage even using diet number two
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we are talking about whole grains and
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whole grains in addition to providing
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the minerals and all the nutrients that
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your body requires they also provide the
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fiber for the same benefit that fruits
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and vegetables will provide to your body
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but also the benefit of whole grains is
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that they reduce
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the tendency to snack because they give
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you satiety and also they are good for
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weight management in the long run we are
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talking about lean proteins like fish
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and even enjoying your chicken without
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the skin because the skin has a lot of
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fat and we do not want fat so i want you
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to look at it this way so the blood goes
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through your blood vessels so when you
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eat foods that have so much saturated
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fats like the red meat the fried foods
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the chips and also these deep fried
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foods that fat is going to get stuck
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inside those blood vessels making them
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to become thin and when they become thin
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that means your blood pressures are
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always to be always going to be higher
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that is not what you want so a dash that
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will encourage the use of more fruits
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and vegetables for the fiber for the
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potassium for the
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for the minerals and the vitamins that
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you require also the whole grains the
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lean proteins you know the chicken
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without the skin and also
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the legumes so what are we limiting what
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are we what are we not going to be
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eating we're not going to be adding salt
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on our food because adding salt on
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already cooked food is going to be
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dangerous it's not good for your health
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even if you don't have high blood
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pressure number two is alcohol because
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alcohol has a tendency to raise your
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blood blood pressures very fast also we
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don't want added sugars you know other
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sugars with weight gain
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they will lead to weight gain and then
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it will have you have a very hard time
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managing your blood pressures and also
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we are talking about processed foods
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contain a lot of added fats the added
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salts and added sugar that is not what
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you want canned foods may have sodium in
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those preservatives and those are not
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going to be good for your blood pressure
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that is what you're going to limit also
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the sweetened drinks you know the
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carbonated drinks all these junk foods
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are not going to be good for a person
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with high blood pressure so thank you so
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much for joining me today i hope this
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video has been helpful to you you can
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share this video to your friends and
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family those people you believe are
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facts the truths what are these meats
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about nutrition that you need to know so
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until next time
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bye
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