Muscle Up

Does stress make your blood pressure spike? If so, then build up your biceps. Lean body mass helps your blood pressure return to normal after a stressful event, a recent study revealed. Muscle tissue improves your body's ability to regulate sodium, a key for blood pressure control. Tone your muscles by lifting weights a minimum of 10 minutes, 3 times per week.

Up to 1 in 3 people in the U.S. have high blood pressure, many of whom do not know they have it. High blood pressure is a silent killer and puts you at increased risk for heart attack, stroke, heart failure, and kidney problems. Uncontrolled high blood pressure can affect your heart, arteries, brain, eyes, and kidneys. Blood pressure fluctuates throughout the day in response to physical and mental stress.

Now, a new study revealed that people who have the greatest proportion of lean body mass exhibit better regulation of blood pressure than people with less muscle mass. Keeping your weight down and exercising regularly can help reduce chronically high blood pressure. Your fitness program should incorporate exercises that build strength, stamina, and flexibility.

Color Me Red

If you want the most vitamin C from your bell peppers, munch on red ones. A recent study revealed that mature red bell peppers have higher levels of vitamin C compared to green ones. Vitamin C is an important antioxidant vitamin that can reduce arterial aging and boost immune system function. In addition to bell peppers, other super vitamin C sources include orange juice and strawberries.

Aim to include a variety of colorful fruits and vegetables in your diet to help ensure you get a mix of important nutrients and phytochemicals. Generally, brightly colored produce is a good source of flavonoids and carotenoids. Red tomatoes and watermelon are rich in lycopene. Orange, yellow, and green produce -- such as carrots, squash, sweet potatoes, and leafy greens -- contain beta carotene and other antioxidants. Purple grapes and berries are filled with anthocyanins.

Color can affect the nutrients of similar foods. For example, red grapefruit contains more lycopene than white grapefruit. And a new study revealed that red bell peppers are higher in vitamin C, whereas immature green bell peppers are higher in polyphenols. Mix it up to make sure you get all the health benefits that produce has to offer.

Less Is More

Make portion control your ally in long-term weight loss. In a recent study, controlling portion size emerged as one of the most effective strategies for shedding excess pounds and keeping them off. Use small plates, eat slowly, and eat fiber-rich, balanced meals to help you feel satisfied while curbing any tendencies to eat too many calories.

A recent study of 300 overweight and obese people revealed that one of the most effective strategies for long-term weight loss was portion control. Exercising, eating more fruits and vegetables, and decreasing fat intake helped as well. However, reports suggest that study participants who included portion control as one part of their overall weight loss plan lost the most weight and were able to keep it off during the course of the 2-year study. To control portions, try using 9-inch plates, which can trick your mind into feeling satisfied.

Also, eating slowly can give your body time to register that you're full. Eating high-fiber, nutrient-dense foods may help you feel fuller longer and reduce the urge to overeat. Remember that any effective weight loss plan involves expending more calories than you take in, so include exercise in your weight loss strategy.