Sci 241 - Personalized Nutrition and Exercise Plan

SCI/241 FINAL Project

Personalized Nutrition and Exercise Plan

January 13, 2012

Ruby Warner

In my family we have a lot of major health problems. The one health problem that most of my family members suffer from is High Blood Pressure. "Blood pressure is the force of blood against the walls of the arteries as the heart pumps blood throughout the body. Many factors affect blood pressure, causing it to change from day to day and throughout the day. We are unable to control some of the factors that increase the risk of developing high blood pressure like being African American, over the age of 35, family history of high blood pressure, or having diabetes, gout or kidney disease, but the good news is that there are some that we can change"!(mckinley.illinois.edu/handouts/blood_pressure_factors.html). In order to maintain a good blood pressure I should have an exercise plan that involves my cardiovascular, I need to exercise at least 2.5 hours a week. These exercises include cycling, walking, and swimming. Also I may want to talk with my doctor to make sure my body is healthy before I start my exercise program.

Nutrition is very important in helping to control my blood pressure and helping with not getting this because I have a family history. The way I need to do this is eating well balanced meals. Here is a way to do this. "The DASH (Dietary Approaches to Stop Hypertension) eating plan is recommended if your blood pressure is high or if you are at risk for high blood pressure. DASH is a combination diet that is low in fat and rich in fruits and vegetables. It is low in cholesterol and saturated fat, high in dietary fiber, potassium, calcium and magnesium and moderately high in protein. DASH includes more than eight servings of fruits and vegetables daily. Fruits and vegetables that are particularly high in potassium and magnesium are recommended including:

* apricots

* artichokes

* bananas

* broccoli

* carrots

* dates

* greens

* green and lima beans

* green peas

* grapefruit

* grapes

* mangoes

* melons

* oranges

* peaches

* pineapple

* potatoes

* prunes

* raisins

* squash

* strawberries

* sweet potatoes

* tangerines

* tomatoes

Two to three servings of low fat dairy products per day contribute calcium and protein to DASH. Whole grains from cereals, breads and crackers contribute fiber and energy. Lean meat, poultry and fish (less than six ounces per day) provide more potassium and protein. To boost potassium, fiber, protein and energy intake even more, DASH recommends nuts, seeds or cooked dried beans"( mckinley.illinois.edu/handouts/blood_pressure_factors.html. Watching my intake of salt, eating fast food and processed foods will help with controlling high blood pressure. I have always tried to cook without salt or even use it on my food. Contacting a dietician will help me to.

There are many other factors that may cause high blood pressure, these include: smoking, drinking and stress, trying to avoid stress or having a way to help me relieve the