About one third of adults in the western world have high blood pressure, and that figure is growing rapidly. High blood pressure makes people five times more prone to strokes, and three times more likely to have a heart attack.
Our children of today are the adults of tomorrow, so we really owe it to them to do all we can to protect them from this killer disease.
So where do you start? Well, diet and exercise are the most important factors to consider. Their diet should be rich in calcium, magnesium, vitamins, fiber and potassium, and low in salt (sodium chloride), saturated fats and trans fats (hydrogenated oil).
The first thing to cut down (preferably eliminate) is junk foods and processed foods as these are usually high in salt, saturated fats and trans fats. There's no need to stop them eating meat, but remember that white meat such as chicken and turkey are best, and red meat should be lean with as much fat removed. If they want burgers it's far better to make them yourself from lean mince meat, and don't add any salt.
Fish is a great source of protein and omega 3. "Oily" fish such as salmon and mackerel are best, but all fresh fish are good. Be careful with frozen fish fingers and fish cakes as they often contain added salt and other undesirable ingredients, so check the label.
Introduce as much of a variety of fresh fruit and vegetables as you can into their diet. Vegetables should preferably be steamed, or cooked in as little unsalted water as possible to maintain their goodness.
If your children don't like it, then tough! They are your responsibility. Be firm.
Exercise is almost as important as a healthy diet, especially if they are overweight. Okay, so they may want to sit in front of the television or computer, and that's okay, in moderation. It's your job to get them to take part in some sort of exercise or activity that will get their lungs and heart working. Take a look around your area for clubs they could join, such as swimming, athletics, cycling or soccer clubs.
Again, remember that you are doing it for their long-term benefit. They are your responsibility. Be firm. For their sake, just do it.
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