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      "body": "1. Sweet Potatoes![sweet-potatoes-620_620x350_41477645306.jpg](https://cdn.steemitimages.com/DQmTCB4LYufNxVGHdet3jSPARRe3m9Fr57tF4oEuK7sgx17/sweet-potatoes-620_620x350_41477645306.jpg)\nSweet potatoes are not only high in potassium but in other heart-healthy nutrients as well like magnesium and manganese. Potassium in an important electrolyte that helps regulate blood pressure by counteracting the effects of sodium in the body. It helps eliminate sodium through urine. \n\n2. Spinach![spinach_620x330_81510835279.jpg](https://cdn.steemitimages.com/DQmQGFcuYRw51GscL46F5GNfMiv3MYxrGA5eiJKrwXiR8nt/spinach_620x330_81510835279.jpg)\nSpinach is packed with lutein. Lutein prevents thickening of walls of arteries, thus reducing the risk of heart attacks and blood pressure. Moreover, spinach is packed with potassium, folate and magnesium, which further ensures that your blood pressure levels are in check. Spinach is extremely low in calories; you can toss it up in salads, sneak it in sandwiches and lasagne or blend it into smoothies.\n\n3. Cabbages ![cabbage-juice-620x350_620x350_41485335501.jpg](https://cdn.steemitimages.com/DQmQMwgoP9SWvCna73s6mxYMzNW3f9zg2ePx1VFmCGTw36m/cabbage-juice-620x350_620x350_41485335501.jpg)The leafy veggie can do wonders to keep your blood pressure levels in check. Did you know that the potassium content in cabbage delivers about 12% of the recommended daily intake in a 2-cup (178-gram) serving? Make sure you wash the cabbage well before cooking. \n\n\n4. Carrots![baby-carrots-625_625x350_51452762805.jpg](https://cdn.steemitimages.com/DQmRjJhFkETVv2X4TzV5y7jcZF1qDRLJBEighmRxeRpioWS/baby-carrots-625_625x350_51452762805.jpg)\nCarrots are packed with potassium. Potassium helps relax the tension in your blood vessels and arteries, which enhances the blood flow circulation and brings down your elevated blood pressure levels. It also reduces risk of atherosclerosis and strokes. You can include carrots in broths, stews and juices. The best way to consume all of their nutrition is to have them raw. \n\n\n5. Celery![celery_620x350_51525944809.jpg](https://cdn.steemitimages.com/DQmZvzq1gifrR71pxaTUTeFh2pUV8VfetYwkY8d87Wa2DXb/celery_620x350_51525944809.jpg)\nAccording to the book 'Healing Foods' by DK Publishing, celery \"contains coumarins , which help lower blood pressure and aid water balance, and phtalides, anticoagulants that reduce the risk of blood clots and stroke and lower stress hormone levels.\"",
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      "body": "1. Knee Drive Hold\nThe knee drive hold is a powerful exercise for abs that won’t cause any strain on your back. I guarantee within seconds you’ll be feeling the amazing burn of a full-body workout.\n\nYou can do a knee drive hold with or without equipment and get the same benefits.\n\nTo do a knee drive hold with equipment, I recommend using a chair, stool or stability ball to prop your arms up on. Otherwise, you can get in a plank-like position (as if you were doing a push-up) and place your hands on the ground.\n\nKnee Drive Hold Part 1 Abdominal Exercise\n\nOnce you’re in a plank position, bring your left knee straight into your chest with your right leg straight, but engaged.\n\nAt this point, your left knee should look as if you’re taking a step while walking. Hover your left foot above the ground (but don’t place it on the ground) and fully contract your abdominal muscles.\n\nKnee Drive Hold Part 2 Abdominal Exercise\n\nTuck your tailbone to avoid pressure on your low back and squeeze your glutes while contracting the rest of your muscles.\n\nHold this posture for a few seconds before switching legs. I recommend doing 12 reps at a time.\n\nThis is an isometric exercise, which means you’re not moving, but engaging several muscle groups while holding the pose.\n\nIn order to get the full fat-burning benefits, be sure that all of your muscles are fully activated. You’ll know when they’re activated once you start to feel that burn.\n\n2. Activated Plank\nThe plank is an exercise that looks easy, and perhaps even something you’d do while watching your favorite reality TV show.\n\nBut the reality of the plank is that, when done properly, it’s actually far from easy and won’t allow you to concentrate on anything but avoiding collapsing.\n\nIt is one of the most effective exercises to accelerate fat-burning and promote rock-hard abs.\n\nThe plank differs from other core exercises because it requires your shoulders, abs, lower back, quads and glutes to be activated, providing an intense full-body workout that will make you sweat, without even moving.\n\nActivated Plank Beginner Abdominal Exercise\n\nTo do an activated plank, drop down onto stomach and prop yourself up on your forearms and your toes, as if you were about to do a push-up.\n\nStraighten your back by drawing your shoulder blades down towards your hips. Do not allow your back to cave in, otherwise this can cause serious strain and injury in your lower spine.\n\nTo keep your back straight, engage your abdominal muscles and keep your shoulders pointing down. What you want to see here is a relatively straight line from your head to your toes.\n\nTip: If it helps with your form, imagine someone’s attached a string to your bellybutton like a puppet and is pulling the string upwards from above you. This can help you further engage your core.\n\nNext, engage all of your muscles: squeeze your bum cheeks and your quads.\n\nYour body will begin shaking as you activate your muscles, which is a beautiful thing – it means the exercise is working!\n\nHold the pose for as long as you can. It may only be 20 seconds at first.\n\nKeep in mind It will take time to build up to holding it for longer, but the work you’re doing in this pose (no matter how short) is not for nothing- it’s a powerful fat burning exercise for your entire body.\n\nHere are some other form tips: It’s all about the posture first in this pose. When done correctly, the activated plank is very effective in burning fat and strengthening and toning your core. But if you don’t have the proper form, or foundation for this pose, you won’t be able to receive the benefits.\n\nWork on form first and endurance second. You may want to check your pose in a full length mirror to see that your lower back or shoulders aren’t strained and caving in.\n\n3. Dead Bug\nIf you’ve always dreamed of being a character from A Bug’s Life, now’s your chance.\n\nThis pose is an ideal alternative to sit-ups because it works your core the same way sit-ups do but without the risk of hurting your lower back.\n\nDead bug also targets additional muscle groups (your triceps) for the fat-burning benefits that sit-ups can’t provide.\n\nDead Bug Beginner Abdominal Exercise\n\nLie flat on your back and bring your legs upwards into a 90-degree angle, or an upside down “L” shape.\n\nEngage your abdominal muscles and point both of your arms straight upwards, into your thighs.\n\nPush your thighs into your hands, and your hands into your thighs while contracting your abs. Further engage your core by raising your shoulder blades up from the ground, with your neck straight. Avoid straining your neck.\n\nHold for a few seconds, and then relax. Repeat for 12 repetitions.\n\nTips: To activate your deeper abdominal muscles, draw your belly button towards your spine.",
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      "body": "Ok thank u",
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      "body": "Congratulations @akshayn! You have completed the following achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x70/http://steemitboard.com/notifications/firstpost.png)](http://steemitboard.com/@akshayn) You published your First Post\n[![](https://steemitimages.com/70x70/http://steemitboard.com/notifications/firstvoted.png)](http://steemitboard.com/@akshayn) You got a First Vote\n\n<sub>_Click on the badge to view your Board of Honor._</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n> Do you like [SteemitBoard's project](https://steemit.com/@steemitboard)? Then **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible",
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      "body": "Here is a simple 3-step plan to lose weight fast.\n\n\n1. Cut Back on Sugars and Starches\nThe most important part is to cut back on sugars and starches (carbs).\n\nWhen you do that, your hunger levels go down and you end up eating much fewer calories (1).\n\nNow instead of burning carbs for energy, your body starts feeding off of stored fat.\n\nAnother benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3).\n\nIt is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.\n\nThis is a graph from a study comparing low-carb and low-fat diets in overweight or obese women (4).\n\nThe low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.\n\nCut the carbs and you will start to eat fewer calories automatically and without hunger (5).\n\nPut simply, cutting carbs puts fat loss on autopilot.\n\nSUMMARY\nRemoving sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.\n2. Eat Protein, Fat and Vegetables\nEach one of your meals should include a protein source, a fat source and low-carb vegetables.\n\nConstructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.\n\nProtein Sources\nMeat: Beef, chicken, pork, lamb, etc.\nFish and Seafood: Salmon, trout, shrimp, etc.\nEggs: Whole eggs with the yolk are best.\nThe importance of eating plenty of protein cannot be overstated.\n\nThis has been shown to boost metabolism by 80 to 100 calories per day (6, 7, 8).\n\nHigh-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9, 10).\n\nWhen it comes to losing weight, protein is the king of nutrients. Period.\n\nLow-Carb Vegetables\nBroccoli\nCauliflower\nSpinach\nTomatoes\nKale\nBrussels sprouts\nCabbage\nSwiss chard\nLettuce\nCucumber\nFull list here.\nDon’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.\n\nA diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.\n\nFat Sources\nOlive oil\nCoconut oil\nAvocado oil\nButter\nEat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.\n\nDon’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan",
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