![]() ![]() These items are examples of what might be considered in a clean diet:Īpples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juiceĪvocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, lettuce, mushrooms, onion, peppers, salsa, sweet potatoes, tomatoesĭried beans, eggs from grass-fed chickens, fresh fish, grass-fed chickens, plain nut butters (no sugar added), unflavored nuts It may be daunting to consider eating a clean diet, but the benefits might far outweigh any concerns you may have when attempting to eat clean. Foods in their natural state are more flavorful. Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits. These additional items may be detrimental to your overall health and well-being.Ĭlean eating nourishes your body with healthy and nutrient-dense foods. Most Americans eat a diet rich in heavily processed foods which have been made from synthetic ingredients, and packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives your body doesn’t quite know what to do with. The main reason to take on clean eating is the health benefits of consuming foods rich in nutrient content directly from the earth that have not been overly processed. This encourages us to make our meals from scratch to make them as “clean” as possible. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.There are a lot of variations to clean eating but, basically, it refers to eating foods that are as close as possible to their natural state. If your arteries get blocked it can cause a heart attack or stroke. Smoking, like high blood pressure, will cause your arteries to narrow. It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down. ![]() Cut down on caffeineĭrinking more than 4 cups of coffee a day may increase your blood pressure. Physical activity can include anything from sport to walking and gardening. Regular exercise can also help you lose weight, which will also help lower your blood pressure.Īdults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. ![]() Get advice on losing weight safely Get activeīeing active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health. Lose weightīeing overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure.įind out if you need to lose weight with the BMI healthy weight calculator
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