Foods to Avoid on a High Blood Pressure Diet

 

By Craig O. Weber, MD Updated on October 14, 2021

 Many of us trying to lose weight, are doing it the old-school method but aren't having much luck, this post might help. The biggest problem for most of the overweight group is that they are treating medical disorders that are caused by their excess weight. High blood pressure is a common problem that overweight people have. 

The topic of dietary recommendations for high blood pressure is an interesting one. On one hand, it is exceedingly complex and has been the continued focus of research for at least three decades. On the other hand, the vast majority of dietary recommendations for high blood pressure are very similar to healthy diet recommendations in general.

But regardless of the latest research, there are certain things you should avoid if you have hypertension. So if you're following a high blood pressure diet to help manage your condition, be sure to watch out for these three potential spikers.

Before reading any further, I want to put in my 2 cents. People who take medications for high blood pressure often get a false sense of security that because their condition is under control they can eat as usual. No really. If you are trying to lose weight while on the medications there are still certain things you need to avoid.

Alcohol

Various alcoholic drinks

People with high blood pressure should not drink alcohol. While studies have demonstrated that low levels of alcohol intake can have protective effects on the heart and can possibly reduce the risk of developing high blood pressure, research has also clearly demonstrated that consuming alcohol in the setting of existing high blood pressure is unhealthy.

Alcohol directly raises blood pressure, and further acts to damage the walls of blood vessels, which can elevate the blood pressure further and make it more difficult to treat, while simultaneously increasing the risk of complications.

If you don't want to take the step of cutting out all alcohol, the American Heart Association says to drink alcohol only in moderation, no more than 1 to 2 drinks per day (one for most women, two for most men). A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits. 

Salt

A salt shaker next to a pile of salt

In some people, eating too much salt can make high blood pressure much worse. In others, the same amount of salt consumption may have no effect.4 The problem is that no doctor or scientist can tell which is the case for an individual patient until it is too late.

This, combined with the fact that too much salt is bad for the heart regardless of blood pressure status, means that reduced sodium is a strongly recommended part of a healthy diet. These recommendations are especially important in the setting of secondary high blood pressure due to kidney problems.5

While it can be difficult at first to eat a low-sodium diet, you will quickly readjust your taste buds when you stick with it for a couple of weeks. Preparing your own food at home from whole ingredients rather than eating processed food or eating at restaurants is an easy way to control the sodium in your food.6

Fats

Cheeseburger and fries

 Ebmarketa / Getty Images

Saturated fats and trans fats are bad for both the heart and blood vessels.7 Because the circulatory system is already under a lot of stress in the setting of high blood pressure, the extra strain can be devastating.

The balanced high blood pressure diet should include sparse amounts of saturated and trans-fats (red meat, fast food), and moderate amounts of other fats (olives, canola oil), avoiding tropical oils. Instead of red meat, enjoy fish, poultry, seeds, nuts, and beans. You can still have the occasional meal of the leanest cuts of red meat. Enjoy fat-free or low-fat dairy products.

Heart-Check Shopping

When you are buying products at the grocery store, look for the Heart-Check mark from the American Heart Association. This mark on the label shows the product meets the AHA criteria for saturated fat, trans fat, and sodium for a single serving.

DASH Eating Plan

If you want a more structured way to dive into a diet for hypertension, look into the DASH eating plan, which stands for Dietary Approaches to Stop Hypertension, this plan will also help you lose weight.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Will Red Meat Put You In An Early Grave?

 If you turn to red meat as your main source of protein, you could be shortening your life, a new study suggests. This statement was part of a new study about cholesterol and High Blood Pressure. Many of us take pills to control our blood pressure and cholesterol medication for good blood flow, but your body does that on its own if you eat the right foods.

People who get more of their protein from plant sources have an overall lower risk of dying early than those who consume a lot of animal protein, the researchers said. That’s somewhat true. Some cultures in other parts of the world will consume more animal meat than we do, for example, in Africa, but it’s not the same as the meat we buy.

However, not all animal proteins carry the same level of risk. “We found protein from red meat, particularly processed red meat, is strongly associated with mortality,” researchers said. “The protein from fish or chicken is not really associated with mortality.”

For every 3 percent increase in plant protein in their daily diet, participants in this research study experienced a 10 percent lower risk of death from all causes and a 12 percent lower risk of heart-related death. All the studies that I read always compare only those people in the study to each other. No one really knows how long humans can live. Research is being done today that will prove humans can live 180 years. Other research being done now is trying to prove humans can live 300 years but that hasn’t yet been confirmed. This information will be important to “space travel” and should be completed in a couple of years.

Longevity to 180 years is not just a theory. Researchers say that millions of years ago, humans did live to 150 years and that some even lived to 180 years. This is fact, not fiction. The reason we don't live that long today is caused by many factors. The increased population in this country has caused more disease and pollution. Air pollution is a fact but that might take generations to fix. The biggest factor that is killing most of us today is caused from the food and drinks that we consume.

Participants in the study experienced a 2 percent increased risk of death from all causes and an 8 percent increased risk of heart-related death for every 10 percent increase of animal protein in their total daily calories.
Swapping 3 percent of calories from animal protein with plant protein lowered the overall risk of premature death, based on the type of animal protein being substituted.

The risk of early death dropped 34 percent if people ate less processed red meat (lunch meat and sausage), 12 percent for less unprocessed red meat (fresh cuts like steaks), and 19 percent for fewer eggs, the findings showed. Why is red meat so bad? It's the animal fat that's marbled in red meat. You can't avoid it. 39 million Americans take medication for cholesterol. That's 34 percent of all adults.

Processed meats contain loads of sodium and nitrates, which have been linked to heart disease and cancer. Fatty cuts of meat, particularly red meat, also contain loads of saturated fat, cholesterol, and extra calories, researchers said. The problem with red meat is that you can’t avoid the animal fat that comes with it. That’s the reason doctors always stress lean meat. Animal fat is the source of most of our health problems. Your liver can only process a very small amount of animal fat in one meal, about 12 grams or one-half ounce. What happens to the rest of the fat? Some will simply clog up your liver and the rest will be stored in fat cells. 

What's so bad about that? Most of us don't have an enlarged heart. Your heart reaches maximum size about the same time you become fully grown. For most of us that might be age 21 to 24, or somewhere in between. Your organs and other body functions will work best when you reach the fully grown stage in your life. Adding size after you are fully grown can start to put a strain on your organs and that will slow down body functions. Slowing down body functions will cause you to process your food slower and as a result, more of your food will be stored in food cells.

Learn more about your body. Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Getting too much protein in one sitting can cause uncomfortable side effects, experts said.

 “It is possible to get too much protein,” Beth Czerwony, RD, a dietitian at Cleveland Clinic’s Center for Human Nutrition, told Verywell. “Our bodies can [only absorb so much] protein in a sitting.”

What counts as “too much” protein for one sitting varies from person to person. “Everyone is different,” Abby Langer, RD, a Toronto-based dietician, told Verywell. “Body composition, body size, age, sex, activity levels, and medical history should all be taken into account when we assess if someone is consuming too much of any macronutrient.”

Since it is possible to eat too much protein in one sitting, experts recommend spreading your protein intake throughout the day so your body can absorb it more easily.

 How Healthy Is Protein Powder?

How Much Protein Do You Need Each Day?

The recommended dietary allowance (RDA) for protein is 0.8 grams of protein a day per kilogram of body weight, Traci McCarthy, PT, DPT, PhD, an exercise physiology instructor at New York University, told Verywell. “But that’s just supporting general life,” she said. “If you’re getting 30 minutes of exercise, you’re going to need more.”

Depending on how active you are, you may need 1.2 to 1.7 kilograms of protein a day per kilogram of body weight, Czerwony said. This is advisable if you’re trying to gain muscle, she added.

I did a quick calculation for me. I'm 160 pounds, that's 72.5 kilograms. At 1.2 per kilogram that's 87 grams of protein on the days I exercise but only 58 grams on the days I don't exercise. 

What Is a Protein?

How Much Protein Should You Get In One Sitting?

Research on just how much protein you should eat at one time is inconclusive, experts said. “While 25 to 30 grams of protein for one meal is the standard recommendation, further research is needed to quantify a specific upper threshold for per-meal protein intake,” Perri Halperin, MS, RD, CDN, clinical nutrition coordinator at the Mount Sinai Health System, told Verywell.

Just like your daily protein intake, the amount of protein you need at each meal will be influenced by factors like your activity level and body composition goals, experts said.

High-Protein Foods for Every Eater

Why It’s Important to Spread Out Your Daily Protein Intake

If you’ve had a busy day and you haven’t been able to optimize your diet the way you would have liked, that doesn’t mean you have to cram your daily protein intake into one meal. “Getting all your protein in one sitting would be challenging,” McCarthy said. “I find it hard to consume a lot at once.”

Eating all your protein at one meal may make you less likely to eat a balanced meal with the other food groups you need. Langer explained: “For most people, [protein] would end up being the only thing they consume just because of the volume and satiety factors.”

For reference, McCarthy explained, someone who’s 150 pounds would need about 80 to 160 grams of protein, depending on how active they are and their workout goals. One serving (100 grams) of chicken has 32.1 grams of protein; one medium egg has 5.54 grams of protein; and one serving of lentils (100 grams) has 9.02 grams of protein.

Given how much protein is found in common sources, it would be difficult to consume your daily protein intake all at once, experts said, and doing so can cause various issues. This is true no matter your workout goals or activity level.

“Consuming more protein than what is needed can cause unintentional weight gain, as the calories are stored in the adipose stores instead of being utilized for muscle growth,” Czerwony said. “[Other] side effects of excessive protein include elevated blood lipids. [This] can result in issues with cardiovascular health and gastrointestinal issues like constipation, dehydration, and overtaxing your kidneys and liver by creating excessive ammonia in some rare situations.”

Because eating too much protein in one meal can be uncomfortable, you should aim to spread your protein intake between three to six meals and snacks daily, McCarthy said. “Everybody’s meal preferences are different,” she explained. While some people have three meals a day, “other people like to have [between]-meal snacks, and that’s fine too.”

Getting too little protein can also cause problems, McCarthy said. Not getting enough protein may mean you’re less likely to get enough calories daily. When this happens, “we start seeing changes in mood states—where people are more irritable and quicker to anger—and changes in sleep,” she explained.

It’s important to remember that there will be days you don’t get to eat exactly the way you want, and that’s normal, Langer said. “I wouldn’t worry about getting the exact amount of protein at each meal, and certainly not day to day.” If you don’t get enough protein for a few days due to a busy schedule or other circumstances, there likely won’t be any long-term consequences. “It’s what you eat overall, over time, that matters,” Langer said.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Exercise To Lose Fat The Right Way

 Working out burns calories and fat and boosts your metabolism by building muscle. But those trying to lose weight are notorious for overestimating the number of calories they burn and underestimating the amount they take in. Unfortunately, your system is biologically programmed to hold on to extra pounds, says Louis Aronne, M.D., a professor of metabolic research and the director of the Comprehensive Weight Control Center at Weill Cornell Medicine. That means when you start exercising, your body senses the deficit and ramps up its hunger signals, according to a review of weight-loss studies. If you're not diligent, you'll eat everything you burn and then some.

Now that we understand how the body works, we can change the exercises to concentrate on burning fat. I learned the hard way how to do this. You can do this by walking, then running, then walking, alternating about 6 or 7 times. I have bad knees so I used a stationary bike and did the same thing. I alternated speeds on the bike repeatedly, 6 or 7 times.

Sounds easy right, not really. The idea is to start out at a moderate speed for 5 minutes, then increase the speed to the max you can move. That raises your heart rate to double the BPM. Then after 5 minutes, you slow down to a slow speed under you recoup or 5 minutes. Do not stop. Then repeat until you have done 6 or 7 cycles. Each cycle is 10 minutes. At the end don't stop until your BPM has dropped below 100. I repeated this routine 5 days a week.

Don't panic if 5-minute intervals are too long, start out doing 3-minute intervals. The idea is to keep the heart working at the High BPM for more than 30 minutes.

If you change your diet by eating healthier foods and stop drinking calories, I lost about 10 pounds a month. I don't want to deceive you, your diet is very important to weight loss. Exercise won't do it by itself.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If You Can Only Workout On The Weekends

 

If You Can Only Workout on the Weekends, Here’s How Long You Need to Exercise

By Laura Hensley 

Updated on March 01, 2024

Fact checked by Nick Blackmer

I re-posted this from VeryWell Health

This will blow the myth that you have to workout 3 or 4 times a week.

Sergey Mironov / Getty Images

Here’s some good news for weekend warriors. New research suggests that people who cram their sweat sessions into a weekend have body fat levels that resemble those who hit the gym throughout the week, as long as they're hitting at least 150 minutes of exercise total.

The study, published in the research journal Obesity, looked at abdominal fat and overall body fat. The Chinese researchers used dual-energy X-ray absorptiometry (DXA scan) to measure abdominal and whole-body fat mass and also looked at BMI and waist circumference in nearly 9,700 participants aged 20 to 59 years old.

Researchers collected data from 2011 to 2018 via the U.S. National Health and Nutrition Examination Survey (NHANES) and then sorted it into groups. Questionnaires grouped participants as inactive, “weekend warriors,” and regularly active.

The findings: Weekend warriors and regularly active participants both had lower abdominal fat and whole-body mass fat compared to the inactive group. 

Based on the data, the researchers suggest that the weekly nationally recommended total physical activity amount—which is 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity aerobic activity and two days of muscle strengthening—can be done either evenly throughout the week or during one to two days. Both workout methods are associated with lower body fat.

Gregory Katz, MD, a cardiologist with NYU Langone Health who was not involved in the study, told Verywell Health that he is not surprised by these findings. Previous research has found that any amount of exercise has beneficial health effects.

“There’s nothing special about when that exercise happens; doing it clustered in a couple of days together is not better or worse than doing it spread out throughout the week,” he said.

While “weekend warrior” is a popular term for this method of exercise, you can work out on any two or three days during the week, said Peter T. Katzmarzyk, PhD, FTOS, associate executive director for Population and Public Health Sciences at the Pennington Biomedical Research Center at Louisiana State University.

“It could be Monday, Wednesday and Friday—it doesn’t have to be a Saturday and Sunday,” he told Verywell.

Listen to Your Body

While the researchers suggest that the weekly recommended exercise amount can be done over one or two days, exercising intensely for more than an hour in one go isn’t for everyone. Your age, fitness level, and any injuries all determine what you’re capable of when starting out.

“It’s important to start slow and gradually build up,” Katzmarzyk said. “You don’t want to go from being completely sedentary to suddenly spending three hours doing an exercise that can really hurt yourself.”

Katz said that the important takeaway from these findings is that any amount of exercise is better than none. You don’t need to relegate your workouts to the weekend, and you don’t need to be intimidated by the 150-minute guidelines. The important thing is to just start moving when you have the time.

“Being consistent is so much more important than doing what’s ‘optimal,” he said. “I look at the research on people who are ‘weekend warriors’ and [see] that’s what they do because it fits with their lifestyle, and they’re able to be consistent.”

Does the Type of Exercise Matter?

The Department of Health and Human Services recommends Americans get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise (or a combination of the two) each week. It also says adults should get in at least two days a week of muscle-strengthening activities that target the major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.

“Any exercise has health benefits, but we recommend the majority of the activity you do be aerobic, such as walking, running, bicycling, yard work, etc.,” Katzmarzyk said.

Still, Katzmarzyk said the strength-training component of weekly exercise is extremely important and has its own set of benefits. It’s important to maintain muscle mass as you age. Regular strength-training exercise, such as resistance training or lifting weights, helps with that.

A variety of movement matters, Michael Graham, PhD, a senior lecturer in sport and exercise science at Teesside University in Middlesbrough, England, told Verywell. If you’re losing weight from aerobic exercise, you’ll need to strength train to prevent losing muscle mass too. Plus, changing things up can help keep boredom at bay and encourage motivation while targeting different muscle groups.

“Varying what you do, or how you do it, can maintain interest and motivation while offering new stimulus for the body, which will encourage further beneficial physiological adaptations,” Graham said.

“For example, moving from a bodyweight squat to an overhead squat (using a ball, dumbbell, or barbell) challenges the core, shoulders, and back in new ways,” he said. “Changing to a barbell back squat is a good way to start introducing additional weight to the exercise, which increases your strength and muscle size—both of which have protective properties for your bones and metabolic health as you age.”

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Emotional Eating

 For some, it takes a major event to trigger emotional eating — getting fired or going through a divorce; for others, it’s a constant struggle: the traffic on the way to work; the jammed photocopier; a tough day at the office … the daily grind can lead to a seemingly unbreakable habit of turning to food to make it all better. It's true, for most of us just your everyday schedule causes all the stress that a normal person can take. 

Stress causes the emotions to get out of control. It's like drinking a big pot of coffee in just a few minutes. And how do we combat all that pinned-up tension, we eat carbs. For some reason, we believe that eating relieves stress. Actually, most of us don't realize that we are stressed. Stress does crazy things to the body. It winds up the tension-spring inside you and as a result, you have to be doing something. so you get up and start moving around and finally, you want something, and out of habit, you turn to food, alcohol, or a cigarette. 

Since I write about losing weight and weight problems we stick to food in this blog.

Emotional eating can sabotage your weight management efforts. Getting a handle on your tendency to eat in response to emotions can be one of the most important factors in achieving long-term weight loss success.

Sometimes, the desire to eat has nothing to do with a rumbling in your stomach telling you that you need to eat. We long for foods — particularly fattening, comforting foods — when emotions spike or plummet. We want to eat and we think nothing else will do.

For me, eating was more about rewarding myself. Then later it became a way to satisfy a craving. I think the more you indulge yourself the more cravings you’ll have. So I defeated those cravings by eating something every three hours. Just remember to avoid empty calories. Eat something that will give you part of the nutrition you need for the day. When you use the small meal plan 5 or 6 small meals a day, it is easier to keep track of the amount of nutrition you’re getting each meal.

The worst part about emotional eating is it actually causes your problems to multiply. Eventually, instead of avoiding the issues you’re stuffing down with food, you’ve created another one altogether — weight gain, guilt about eating, worsening health … and then it starts all over again.

If you tend to give in to emotional eating, you can use a few tactics to regain control of your eating habits and get back on track.

o Step One: Identify Your Triggers

o Step Two: Recognize Hunger Signals

o Step Three: Limit Trigger Foods

Simply stop stocking your fridge and pantry with the foods you binge on.

o Step Four: Don’t Skip Meals

Skipping meals almost always leads to over-eating.

o Step Five: Create Alternatives to Eating

Whether it’s a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.

When you trip up — because you will (We all do!), don’t give up. Forgive yourself and start over the next day.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

How to Eat 37 Grams of Fiber in a Day

 From WebMD.com

Why Fiber? Americans don't get enough fiber which is part of our overweight problem. And why aren't we getting enough fiber? Because Americans overdose on meat and don't eat enough veggies and fruit.

When it comes to getting enough fiber in our diets, most of us need to catch up.  It's easier than you think to eat the recommended daily intake. For adults 50 and younger you need 25 grams for women and 38 grams for men. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

• Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk
• Morning snack: 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (1.5 grams of fiber)
• Lunch: Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, tomato (5 grams of fiber total), and an orange (3.1 grams of fiber)
• Afternoon snack: Yogurt topped with half a cup of blueberries (2 grams of fiber)
• Dinner: Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber) and don't forget cabbage.
• After-dinner treat: 3 cups popped popcorn (3.5 grams of fiber)

High Fiber Food 

Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose "high fiber" foods -- which contain more than 5 grams of fiber per serving -- whenever possible. Consider fiber supplements if you continually need more than what you need through what you eat. Examples include psyllium and methylcellulose.

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes. Use this chart to help you put more fiber on your plate.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.