I wish to help a 55 year old man who wants to reduce blood pressure without the use of anti-hypertensive medication. The doctor suggested that a lifestyle change might well be enough in this particular situation, and will reassess in 6months time.
This person is, by my estimations, about 20-25kg overweight for his bodyframe. But aside from high blood pressure, there are no other medical complaints (except for dodgy knees). All blood assessements were within normal ranges including HDL, LDL etc
This person is mostely sedentary and eats mostly prepackaged foods eg. premade lasange, premade chicken curry etc (in addition to scoffing all leftovers...whatever they may be).
Apart from poor dietry choices, meal timing is poor. He eats nothing until 6ish pm at which point he eats almost contiunously until bedtime.
Overall, his attitude is good, and he seems willing to make the neccessary changes in his life.
Obviously the main issues are getting him to:
1)loose weight.
2)excersise.
3)make better dietry choices- ie reduce saturated fat and increase EFAs; reduce salt; eat more fruit and veg (he really doesnt like veg! ); include more fibre.
Generally i have done my homework on this one, but i just thought i would run it by some people to see if there is anything else that ive missed.
In terms of diet, i think ill start by getting him to write down everyting he eats for one week. In this way i hope to educate him about where his calories are coming from, and where all the salt is coming form etc. I hope to be able to get him to learn to make better food choices.
After this, we will be in a better position to see exactly where he is going wrong.
Dietry stratergy will go along the lines of 12kcal/lb BW, 1g/lb BW protein, <25% fat, the rest from unrefined carbs, and plenty of water.
Excersise will be scheduled around his working life and not the other way around. It will resemble HST, with fullbody workouts 3x per week. 20mins of medium intensity cardio will be performed at the end of the weights session. Walking on 'off' days.
Does anyone have an opinion on a particular training style that might aid lowering blood pressure?
I am curious to know of any supplements that could be taken to help lower BP and at what dosages. eg fish oils, garlic? etc
This person is, by my estimations, about 20-25kg overweight for his bodyframe. But aside from high blood pressure, there are no other medical complaints (except for dodgy knees). All blood assessements were within normal ranges including HDL, LDL etc
This person is mostely sedentary and eats mostly prepackaged foods eg. premade lasange, premade chicken curry etc (in addition to scoffing all leftovers...whatever they may be).
Apart from poor dietry choices, meal timing is poor. He eats nothing until 6ish pm at which point he eats almost contiunously until bedtime.
Overall, his attitude is good, and he seems willing to make the neccessary changes in his life.
Obviously the main issues are getting him to:
1)loose weight.
2)excersise.
3)make better dietry choices- ie reduce saturated fat and increase EFAs; reduce salt; eat more fruit and veg (he really doesnt like veg! ); include more fibre.
Generally i have done my homework on this one, but i just thought i would run it by some people to see if there is anything else that ive missed.
In terms of diet, i think ill start by getting him to write down everyting he eats for one week. In this way i hope to educate him about where his calories are coming from, and where all the salt is coming form etc. I hope to be able to get him to learn to make better food choices.
After this, we will be in a better position to see exactly where he is going wrong.
Dietry stratergy will go along the lines of 12kcal/lb BW, 1g/lb BW protein, <25% fat, the rest from unrefined carbs, and plenty of water.
Excersise will be scheduled around his working life and not the other way around. It will resemble HST, with fullbody workouts 3x per week. 20mins of medium intensity cardio will be performed at the end of the weights session. Walking on 'off' days.
Does anyone have an opinion on a particular training style that might aid lowering blood pressure?
I am curious to know of any supplements that could be taken to help lower BP and at what dosages. eg fish oils, garlic? etc
