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Finding Ways To Lower High Blood Pressure

Hypertension is the chronic elevation of the cardiovascular system’s blood pressure. Many are more prone to this problem because of heredity, while others find that it develops over time due to factors, like poor eating habits and lack of exercise.

Blood pressure levels can change throughout the day, according to the types of activities an individual is performing. Higher levels can be problematic, because the heart is working harder than it should to pump vital fluid through the body.

The muscle is then weakened over time, as well as the vessels and arteries. This weakening can cause an individual to be more prone to heart attacks and disease.

Hypertension has also been linked to all different kinds of medical maladies, such as stroke, arterial aneurysm, blindness, kidney failure, and a shorter life span. The hardening of arteries, or atherosclerosis, has also been attributed to it.

A supposed two-thirds of adults over the age of sixty are affected by high blood pressure, whether it is in its early stages or has been an issue for a long time. Many show early signs of high blood pressure before they technically have it.

Because of all the dangers that the condition can cause, it is important to take specific measures to treat it or reduce its side effects. If you already have or are prone to getting high blood pressure, there are ways that you can decrease its effects.

It has been suggested that diet and exercise can help or prevent hypertension. When the arteries are clogged with fat and plaque caused by poor eating habits and a lack of cardiovascular workouts, the heart has to work harder.

Therefore, it is best to start performing healthy habits immediately, so that you can adequately prevent any issues at a later date. Consuming nutritious foods and meals does not have to be difficult or unsatisfying.

It is very important to cut out large amounts of sodium from what you eat. Those that are worried about cardiovascular problems should try to aim for fifteen hundred milligrams, or about one teaspoon, of sodium each day.

Other bad things to cut out are saturated fats and cholesterol. Saturated fats are usually present in red meats, fried foods, and full calorie dairy products.

These types of lipids are actually solid at room temperature, and can collect in your bloodstream and in other areas of your body. Protein should be obtained through lean meats and nuts.

Refined sugars are another substance that should not be ingested in large quantities. Refraining from drinking copious amounts of soda and sugary juices will help regulate your energy and metabolism normally.

Vegetables and fruit are also beneficial, because they offer a lot of vitamins and nourishment for a small amount of calories and fat. The more you try to add these things into your diet, while cutting out other products that are bad for your system you can have a drastic effect on your likelihood of experiencing problems from hypertension.

Improving health is possible if you become more active and create an exercise plan. Working the cardiovascular system can alter the level at which blood pumps through vessels.

Cardio workouts are especially important when it comes to fat and weight loss. Running, biking, or swimming will burn extra calories and allow you to become fitter.

Those that want to alter their lifestyle and become healthier must develop a plan of action when it comes to being active. Find the type of activity that you like to perform, and turn it into an opportunity to break a sweat.

Those that like to walk can do so for thirty minutes each day. You could even up the intensity by hiking or running; if you do not have enough time in your schedule, make use of fitness equipment.

A treadmill or elliptical machine will give you a great work out while allowing you to stay at home or in your office. Weight training will also be important to those that hope to ward off hypertension; the more muscle mass you have present, the easier it is for tissue to burn fat and transport it.

High blood pressure may not seem like a very serious condition; however, it is the precursor to many other types of diseases and health issues. Working hard to change your lifestyle and become healthier will help prevent you from experiencing problems with the issue.

Jack R. Landry is a personal trainer and has authored hundreds of articles relating to physical training and fitness exercise equipment. He has been a health expert and physical trainer for over 15 years.

Contact Info:
Jack R. Landry
JackRLandry@gmail.com
http://www.nordictrack.com

Ways To Cure High Blood Pressure

Did you realize that about 65 million us residents have been completely diagnosed with significant bloodstream pressure? The very good information could possibly be the actuality that some new evaluate exhibits that many of those individuals have been completely in a location to acquire their hypertension below look after without getting getting medication. Here’s how they are accomplishing it.

Potassium relaxes your bloodstream vessel. reviews show that increasing your intake of potassium-rich dishes could reduce your bloodstream stress by as a great offer as 13 points. Some potassium-rich dishes that you simply must contemplate are dried peaches, beet greens, spinach, light beans, dates, raisins, potatoes, refried beans and tomato sauce. All of those foodstuff possibilities include a great offer over 800 mg. of potassium every cup. 
Consume sesame oil. in the celebration you can consume no much under one oz. of sesame essential oil daily, your bloodstream stress could decrease by as a great offer as 32 factors in two months. It seems incredible, but apparently sesame essential oil relaxes bloodstream vessel walls, for that reason stopping stress spikes. 
Lower quantity on electronic devices. A latest evaluate on the Lund college Hospital in Sweden revealed that repeated day-to-day protection to noises above sixty decibels raises your probability of getting hypertension with a great offer over 25%. By hearing to soothing, relaxing music, you can instantly slow your breathing and center rate, which will, in effect, reduce your bloodstream pressure. So, turn lower the quantity concerning the television, PlayStation, alarm clock and radio. It could possibly be for the benefit. 
Eat a great offer more barley. Barley could possibly be considered a simple, affordable facet dish which consists of 13 g. of soluble soluble fiber every cup. New evaluate has revealed that by consuming one heaping cup of barley day-to-day you can normalize your bloodstream stress in just two months. at the same time to fiber, barley can be loaded with artery-relaxing nutritional vitamins and minerals which also facilitates reduce your bloodstream pressure. 
Sit up straight. You recognize how your mom utilized to inform that you sit up straight? Well, apparently that was very good advice. Surprising evaluate has revealed that sitting with one another with your neck jutting forward as well as your shoulders slumped could cause some 16% spike within your bloodstream pressure. Apparently the nerves that retain your bloodstream stress in confirm occur straight away from your spine and slouching will hinder their function.

6. on this context, red-colored grapefruits are intended getting probably the most effective to confirm and last but not very least treat significant bloodstream pressure. If red-colored grapefruits are not available, grapefruits can be the 2nd choice. refrain from tinned grapefruit since it is getting treated as junky food.

7. start a frequent actual exercise schedule, and within a short period, you will wonder in which your significant bloodstream stress has gone. Yes, it could possibly be the actuality that simple. Only you are developing the issue a great offer more as well as a great offer more complicated, by your incorrect living.

8. Apart away from your actual exercises, in the celebration you chalk out a plan for you personally breathing training routines and meditation, your will not merely solve your bloodstream stress problems, you can possibly be within of a location to advise other people about getting treatment inside the bloodstream stress problem, when and for all. The reformed you, could possibly be the reformer.

9. evaluate confirms that sodium and salt are out to further improve your bloodstream pressure. reduce the intake, in the direction of the magnitude you can. This activity will create loads of difference.

10. actual exercise and meditate! The astounding development of yoga exercise helping centers in united states reflects how the best concept concerning the immense benefits of actual training routines has percolated by means of the American society. yoga exercise is certainly steering to treat your bloodstream stress with one another with other method ailments.

How to Cure High Blood Pressure

Useful Remedies For Reducing High Blood Pressure

In recent years the number of people with high blood pressure has increased exponentially. People are working out less and eating more processed and junk foods which, in addition to being hurtful to your body mass index, can also lead to high blood pressure. If you have high blood pressure (sometimes called hypertension) there are things you can do to control it and we will teach them to you in this article.

One highly effective remedy that has also been proven as effective is the co-enzyme Q10 (CoQ10). Luckily this compound is natural and already exists in your body. However, the natural levels of CoQ10 in your body drop as you get older, which may explain many age related problems, including Alzheimer’s and high blood pressure. Overall health improvement as well as lower blood pressure has actually been shown to occur when you add the supplement CoQ10 to your diet. Whatever form you would like to take this supplement in, it is likely available, since it comes in capsules, tablets, liquids and varying strengths levels. Buying these supplements from a trusted source is very important, since they only work properly if the body absorbs them. Another effective technique for lowering blood pressure is by learning to relax and let go of your stress. Since stress and negative emotions like anger and anxiety contribute to raising your blood pressure, they can have a large impact on your health. While there are many ways to deal with stress, sometimes the simplest way is to change your habits. If you aren’t getting enough sleep, for example, this can lead to stress and many health problems, including high blood pressure. If you are a workaholic, it’s important to make time for relaxation and leisure activities that you enjoy. It’s also a good idea not to let yourself get upset over things you can’t control, such as people you work with, traffic, politics and whatever else may be bothering you. It has been proven that you can lower your blood pressure by simply lowering the amount of stress in your life.

Resveratrol is a remedy for high blood pressure that has gotten quite a bit of attention in recent years. You can find this in wine, grapes and blueberries. Sure scientists say that drinking a small amount of wine each day is good for your health but that doesn’t mean you should overdo it; alcohol is only helpful in small doses; it is actually quite harmful when consumed in large amounts. Also, some people are predisposed to alcoholism and should avoid even small quantities for that reason. There are all sorts of resveratrol supplements on the market and you might find that this is actually the best way to ensure that you are getting this nutrient on a regular basis. Resveratrol is just one way that you can lower your blood pressure. In summary, high blood pressure is a potentially lethal condition that can have many causes. Of course, because it is usually caused by personal choices and lifestyle issues, it is often controlled and treated with natural methods like getting enough exercise while taking certain supplements. You can treat your hypertension with all of the methods talked about in this article. To be honest, though, it is the choices you make every day that most effect your blood pressure levels and the rest of your health as well.

Learn more about high blood pressure medicine, the symptoms and the causes as well as ways to help.

Reducing High Blood Pressure

High blood pressure is a condition that afflicts much of the older generation. Fortunately, there are many things you can do to avoid high blood pressure and to reduce it if you already have a problem.

Your blood pressure should be under 140/90 mm Hg. However, if your blood pressure is over this number you may have a serious problem.

It is best to visit with your doctor to discuss what can be done to resolve it. This condition can lead to a variety of negative side effects that could affect your health for the worst.

For example, this condition may result in high risk for a stroke or heart attack. It could also result in other serious heart conditions that may lead to death.

If your doctor says that you are at risk for these things, he or she will probably give you a prescription medicine which will help you reduce your blood pressure. Be sure to take this medicine as prescribed.

Sometimes some medicines can make you experience some of the negative side effects. If this is the case you will need to visit your doctor again to see if there is an alternative to the medicine he or she first gave you.

Your doctor should also be able to answer any other questions that you may have at this point. Another thing that can negatively affect blood pressure is your weight.

Obese people are at a much higher risk for problematic blood pressure and the other serious heart conditions. In addition, these conditions can be much more difficult to treat when you are overweight.

Your body mass index number will be able to tell you whether or not you need to lose weight. If your body mass index number is 25 or greater you could probably stand to lose several pounds.

Another indicator of whether you should lose weight or not is your waist size. Women should generally have a waist size smaller than 35 inches and men should usually have a waist size smaller than 40 inches.

Your doctor will also be able to tell you whether or not you need to lose weight. One of the best ways to lose weight and to keep it under control is to exercise for at least 30 minutes every day.

Running can help you lose the most calories, but it also has other negative side effects. The key to exercising to lose weight is to find an activity you enjoy and feel motivated enough to do on a consistent basis.

In addition, you do not have to exercise for 30 minutes straight. Instead you can work out for shorter segments that add up to 30 minutes.

Even if you do not need to lose weight, exercise can help you keep your blood pressure normal. Likewise, it offers hundreds of other benefits that you can enjoy.

What you eat will also obviously affect your weight and your blood pressure. Foods that are high in salt or sodium are generally bad for you and will make your condition much worst.

The general rule is that Americans should not eat any more than 2.4 grams of sodium in a given day. This is about six grams or one teaspoon of salt a day.

If you are already suffering from high blood pressure you probably will want to eat even less salt than this during a day. As always it is also a good idea to stay away from high cholesterol foods and to focus on fruits and vegetables.

It can help you to make wise decisions if you read the nutrition labels on the foods you eat. When you go shopping be sure to examine the labels and pick the variety of food that has the least sodium and fat and the most nutrient.

As you practice reading these labels you will be able to know about how much sodium you are eating every meals quite easily. Keeping track of your sodium intake is important if you are going to reduce how much salt you eat.

You may even want to write down how much sodium you ate every day. This will help you review how much salt you ate and which foods contribute the most to your problem.

You will then be able to reduce the problem foods and increase the foods you like that help alleviate your problem. If you miss the flavor, try to replace the salt with other seasonings whenever possible and you may find that removing salt from your diet is not such a huge problem.

Jack R. Landry has worked as a nurse practitioner for the last 16 years. He has worked in local clinics and the ER and recommends looking into high blood pressure cure to avoid a fatal heart attack.

Contact Info:
Jack R. Landry
JackRLandry@gmail.com
http://livingwithoutdisease.com

Foods That Reduce Blood Pressure That Work Effectively

The disease such as High blood pressure increases risk of heart illness & for getting heart stroke. Moreover, High blood pressure is very risky as it has no symptoms or warnings. High blood pressure is a disease which can affect any gender or age. An individual suffering from high blood pressure has to undergo with medicines for lifetime an individual should take proper care and diet to control the blood pressure level.

There are several options for the treatments of high blood pressure. A person should choose the treatment depending on different issues of their health. An individual should have different option for treatment. The most important and effective procedure is planning proper diet.

Food is very essential and its act as a most essential part in human bodies. High blood pressure (HBP) is a serious disease that could lead to several Heat illnesses. High blood pressure causes due to heavy weight and excessive intake of salt. If possible an individual should choose food that could assist for normal blood level.

The most essential part is to take proper diet and nutrition that could assist an individual to maintain their weight and also maintain the consumption of salt. It should be less than two thousand four hundred mg of salt each day.

Several individual those who suffer from high blood pressure need help of one or the other individual for the whole life as this is the never ending procedure. High blood pressure can come back any time and the patient needs to go back to the treatment. If an individual has been prescribed by the doctor regarding certain medicines, then the patient need to take those medicines regularly, they should not stop eating those medicines and they should also start with the proper diet and nutrition that will help an individual to get back to normal and will also notice normal blood level.

The nutrition’s or the foods that help to decrease the blood pressure are bananas. The ingredient is bananas include potassium and this potassium is mixed with sodium and they assist to control fluid balance. As-per experiments done, it’s proved that eating five bananas a day reduce blood level. However, one should check for the qu

The disease such as High blood pressure increases risk of heart illness & for getting heart stroke. Moreover, High blood pressure is very risky as it has no symptoms or warnings. High blood pressure is a disease which can affect any gender or age. An individual suffering from high blood pressure has to undergo with medicines for lifetime an individual should take proper care and diet to control the blood pressure level.

There are several options for the treatments of high blood pressure. A person should choose the treatment depending on different issues of their health. An individual should have different option for treatment. The most important and effective procedure is planning proper diet.

Food is very essential and its act as a most essential part in human bodies. High blood pressure (HBP) is a serious disease that could lead to several Heat illnesses. High blood pressure causes due to heavy weight and excessive intake of salt. If possible an individual should choose food that could assist for normal blood level.

The most essential part is to take proper diet and nutrition that could assist an individual to maintain their weight and also maintain the consumption of salt. It should be less than two thousand four hundred mg of salt each day.

Several individual those who suffer from high blood pressure need help of one or the other individual for the whole life as this is the never ending procedure. High blood pressure can come back any time and the patient needs to go back to the treatment. If an individual has been prescribed by the doctor regarding certain medicines, then the patient need to take those medicines regularly, they should not stop eating those medicines and they should also start with the proper diet and nutrition that will help an individual to get back to normal and will also notice normal blood level.

The nutrition’s or the foods that help to decrease the blood pressure are bananas. The ingredient is bananas include potassium and this potassium is mixed with sodium and they assist to control fluid balance. As-per experiments done, it’s proved that eating five bananas a day reduce blood level. However, one should check for the quantity of bananas as if that individual is also suffering from high sugar, then he should only intake two or three bananas a day.

The most efficient and important food or nutrient to help lower the blood pressure level is food that contains calcium and magnesium. The calcium is found in many different products such as dairy products (low fats), cereals, orange juice whereas magnesium-rich foods include nuts, sunflower seeds, beans and spinach.

The nutrient such as garlic is very important and efficient for human body. If an individual consume nearly four clove of garlic each day the blood pressure level.

The food or nutrient such as dark chocolates is something that each individual loves to eat. If the patient is suffering from high blood pressure that dark chocolate is very important and efficient. The part of Dark chocolates contains around thirty calories. It is medically proved that dark chocolate help and patient to reduce blood pressure. As such, dark chocolate do not increase individual weight and it does not have any side-effects.

antity of bananas as if that individual is also suffering from high sugar, then he should only intake two or three bananas a day.

The most efficient and important food or nutrient to help lower the blood pressure level is food that contains calcium and magnesium. The calcium is found in many different products such as dairy products (low fats), cereals, orange juice whereas magnesium-rich foods include nuts, sunflower seeds, beans and spinach.

The nutrient such as garlic is very important and efficient for human body. If an individual consume nearly four clove of garlic each day the blood pressure level.

The food or nutrient such as dark chocolates is something that each individual loves to eat. If the patient is suffering from high blood pressure that dark chocolate is very important and efficient. The part of Dark chocolates contains around thirty calories. It is medically proved that dark chocolate help and patient to reduce blood pressure. As such, dark chocolate do not increase individual weight and it does not have any side-effects.

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Baba Ramdev Yoga For High Blood Pressure And Reduce Blood Pressure

Yoga Postures or Asana is one of the most effective and healthy ways of treating High Blood Pressure or Hypertension. This health condition affects the internal organs like heart, lungs, liver and kidneys. The yoga Asana and breathing techniques reduce the damage by curing the root of the problem. With the practice of the below given postures and alternate nostril breathing regularly soon the patient can notice positive changes like better sleeping pattern, increased energy levels, increased immunity, weight reduction and decrease in blood pressure to name a few. Yoga helps in regulating the blood pressure by stabilizing the sympathetic and parasympathetic nervous system. Given below are the postures a person suffering from Hypertension or High Blood Pressure should practice.

Read more on Reduce Blood Pressure and Home Remedies for High Blood Pressure and also visit on Yoga for High Blood Pressure

Easy Pose (Sukhasana)

This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.

Shoulder Stretches

Shoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.

Stand Spread Leg Forward Fold

Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.

Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.

Half Spinal Twist (Ardha Matsyendrasana)

If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist.

Wind Relieving Pose (Pavanamuktasana)

The term Pavanamuktasana comes from the Sanskrit word ‘pavana’ which means air or wind and ‘mukta’ which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.

Double Leg Raises

A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly.

Anuloma Viloma

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article.

Read more on Reduce Blood Pressure and Home Remedies for High Blood Pressure and also visit on Yoga for High Blood Pressure

Reduce Blood Pressure Naturally With These Tips

Though it may seem to be an oxymoron it is true that exercising regularly will reduce blood pressure. The release of hormones and oxygen into the blood stream and making the heart work are excellent ways to reduce the stress on the muscles, of which, your heart is one. Tension in the shoulders is awful. When the heart feels the same way, it is strained.

The heart works much like a hose for watering the lawn. If you kink it, it will still try to push water through the narrowed passageway. If you put your thumb over the end while watering, the water is forced through it and it goes farther. This pressure can burst the hose if you are not careful. The same goes for the heart.

To reduce blood pressure naturally without having to purchase high cost pills from a pharmacy there are many ways to go about it. You should definitely stop smoking as a starter. Cigarettes contain carcinogens which are poisons that are willingly put into the body. People claim that smoking helps them to relax. Yes, for a second before the poison takes over. Then doing without a cigarette will cause stress and affect the blood pressure. Limit alcohol intake. This too is a poison that people love to imbibe. Alcohol poisoning is the hangover that is experienced afterward. It may not seem like it but this causes the pressure to go up too.

There are other ways to reduce blood pressure as well. Eat a well balanced diet. This is not easy with the taste of fast food being so delicious. Eating more fruits, vegetables, meats low in fat and keeping your hands away from deep fried foods, such as french fries and chicken strips, is good advice. The more fat you ingest the faster the arteries throughout the body will become clogged and you will be back to the hose metaphor.

Many doctors tell you that to reduce blood pressure you must lower your sodium intake. Though this is good advice it will not affect everyone the same. Some children eat rock salt and it does nothing to cause them harm. The same goes for some adults. They thrive on salt. However, this is not the best for everyone. Too much sodium will cause the blood to become harder to push through the vessels.

Losing weight is a hobby for most people. Being overweight causes many problems with health because there is too much fat pushing on every organ, blood vessel, and the joints as well. Blood vessels will have to be pressurized to get the blood through the whole body. This is very unhealthy and can cause them to burst. If this happens in the brain, it causes strokes, aneurysms and death.

Lowering blood pressure is easy if you try. Making your body healthier will allow you to enjoy life more and also give the family less stress because they won’t be worrying about you.

Are you looking for information on how to lower blood pressure? Be sure to visit my site to find out how you can reduce blood pressure naturally without drugs.

10 Ways to Naturally Lower Blood Pressure & Reduce Cholesterol

1. MANAGE STRESS: Although stress is a normal phenomenon of the human experience, it is how we control stress. Stress and anxiety produce chemicals to be released into your body, increase your blood pressure and trigger a reduction of blood flow to your heart. Most people in Stage 1 or 2 of adrenal fatigue typically have high blood pressure secondary to increased cortisol and adrenaline. Those with hypertension should always eliminate  heavy metal toxicity. LDL cholesterol levels may be resulted from excessive stress too.

 

Winning Formulas to Relax and Manage Stress (practice some form of stress reduction EVERY day):

 

– Prioritize – write down your priorities

– Breathe – Full, deep belly breathing. Start with a minimum of two minutes every day and gradually increase to ten minutes daily.

– Yoga

– Meditation

– Massage

– Listen to calm music

– Warm, aromatherapy bath with Epsom salts

– Change how you view situations

– Surround yourself with like-minded people and friends. You are the average of the five people you spend the most time with. Be aware and eliminate unhealthy, stressful social behaviors including arguments, drama, drinking, inactivity, unhealthy eating and over-eating.

 

University of Utah psychologist found that women in strained marriages are more likely to feel depressed and suffer high blood pressure, obesity and other signs of “metabolic syndrome,” a group of risk factors for heart disease, stroke and diabetes.

– Dissolve unhealthy lose-win relationships and focus on attracting only win-win relationships.

 

2. ELIMINATE ALL PARTIALLY HYDROGENATED OILS (TRANS FATS): Partially hydrogenated oils are found in thousands of processed foods (breakfast cereals, cookies, chips, fried foods, packaged foods, all CRAP food). Trans fats are proven to cause heart disease. Restaurant food, especially from fast food chains, often serve food loaded with trans fats.

 

Consequences of a diet high in trans fats include:

 

– inflammation

– immune function

– testosterone

– Arthritis

– Cancer

– Decrease IQ – learning disabilities. American IQ has dropped 20 points in the past 20 years.

– Diabetes

– Elevated blood pressure

– Free radical production

– Heart Disease

– Interferes with neurological & visual development of fetus

– Liver damage

– Obesity

– Osteoporosis

– Type II diabetes

 

3. LOSE BODY FAT: This is achieved with the “4 Powers” – Nutrition, Lifestyle, Exercise and Supplements. Excess body fat stresses your joints and organs, including your heart. Decreasing body fat in a healthy, slow, steady manner will improve your health, lower your cholesterol and reduce blood pressure and your risk of diabetes.

 

4. CONSISTENT EXERCISE: This isn’t breaking news. Exercise will help you reduce stress, decrease body fat, increase your metabolism and lower your risk of diabetes. Adequate, consistent exercise will lower your blood pressure and increase the “good” HDL cholesterol and lower your triglycerides. Take a brisk 30 minute walk every day. There is evidence that resistance training results in a more favorable balance in myocardial oxygen supply and demand than aerobic exercise due to the lower heart rate and higher myocardial perfusion pressure. Moderate intensity strength training can control or prevent hypertension. Circulation 116: 572-584, 2007.

 

5. ELIMINATE HIGH FRUCTOSE CORN SYRUP: HFCS is the number one source of calories for most Americans and causes obesity. You’ll find high-fructose corn syrup in processed crap food, sodas, syrup that goes into your Latte from Starbucks, etc. HFCS is extremely toxic to your liver, increases inflammation, oxidative stress and creates an aggressive insulin response.

 

6. SUPPLEMENTS FOR HYPERTENSION: Omega-3 fish oils, magnesium, vitamin D, Biotics VasculoSirt, Green Tea Extract, Hawthorne Extract, Digestive enzymes, Probiotics, Folic Acid, Ginger

– Ginger has blood pressure-lowering effects that can protect against the chronic brain injury caused by hypertension. Vascul Pharmacol, 2005 Oct;43(4):234-41

– Supplementation with at least 5000 microg/d folic acid for at least 6 weeks may reduce systolic blood pressure slightly. Journal of Chiropractic Medicine, 2009; 8(1): 15-24.

– Diuretics cause potassium levels to drop increasing the risk of hypokalemia.

– Beta-blockers reduce heart rate and cardiac output potentially reducing exercise performance.

– With calcium channel blockers systolic and diastolic blood pressures are reduced during exercise which may result in light headedness and peripheral edema post-exercise.

– Additional side effects from hypertension drugs include: dizziness, increased risk of breast cancer, memory loss, nausea, asthma-like symptoms, joint pain and impotence in men.

 

SUPPLEMENTS FOR ELEVATED CHOLESTEROL: Omega-3 fish oils, tocotrienols, pantethine, vitamin D, Biotics VasculoSirt or GlucoBalance, Green Tea Extract

 

According to a recent study, men with higher vitamin D levels had a 59% reduction in heart attacks. So if vitamin D’s only benefit was to reduce coronary heart attack rates by 59%, the net savings (after deducting the cost of the vitamin D) if every American supplemented properly would be around $ 85 billion each year. Arch Intern Med. 2008 Jun 9; 168(11):1174-80

 

7. FOR HIGH BLOOD PRESSURE increase potassium rich foods such as vegetables, fruits, legumes and fish. Most Americans consume only half the recommended daily intake of potassium and twice the suggested limit for sodium! Potassium can influence BP levels by increasing sodium excretion from the body by stimulating the blood vessels to dilate, opening potassium channels.

 

FOR ELEVATED CHOLESTEROL increase consumption of plant sterols, sometimes called phytosterols. Plant sterols are the healthy compounds that occur naturally in a variety of plant foods such as fruits and vegetables, seeds and nuts. These foods are recognized for their proven role in lowering LDL “bad” cholesterol levels.

 

FOR BOTH, ELEVATED CHOLESTEROL and HIGH BLOOD PRESSURE include beta-glucan for fiber, a natural occurring soluble fiber found in whole-grain, oat based cereals. Beta-glucan has LDL cholesterol lowering benefits and substantial decreases in blood pressure.

 

8. INCREASE CONSUMPTION OF SMART FATS and ORGANIC PROTEIN:
FATS – avocado, wild fish, raw (unsalted) organic nuts and seeds, coconut oil, extra virgin olive oil

PROTEINS – Grass-fed beef and buffalo, cage-free poultry, wild salmon, fish, eggs, quality whey protein isolate or concentrate.

 

9. DECREASE ALCOHOL and CAFFEINE CONSUMPTION and INCREASE WATER INTAKE: Alcohol and caffeine cause adrenaline rushes that make blood pressure soar. Alcohol, sugar and processed, refined grains also lead to insulin resistance, hypertension and elevated cholesterol. Alcohol can affect your nerves and how your liver processes fat in the blood. Alcohol and caffeine disrupt blood glucose levels. Not only is alcohol hard on the body, just one drink can cause cellular death in several organs such as the brain.

 

Take your bodyweight and multiply by .7 – this will give you the number of ounces you should be drinking daily. Add a pinch of Celtic sea salt and lemon to your water.

 

10. ELIMINATE SUGAR, REFINED CARBOHYDRATES and ALL ARTIFICIAL SWEETENERS: Phenylalanine, especially found in Nutra-Sweet and OTC antihistamines, can aggravate high blood pressure.

 

Sugar is more addictive than cocaine! Sugar has a profound influence on your brain function and your psychological function. When you consume excess amounts of sugar, your body releases excess amounts of insulin, which in turn causes a drop in your blood sugar, also known as hypoglycemia. Sugar and refined carbohydrates wreak havoc on blood glucose levels.

 

In addition, sugar is pro-flammatory and damages skin collagen and promotes again and wrinkles, increases your appetite, depletes your body of B vitamins, causes joint degeneration, ADHD and other behavior disorders, stimulates cholesterol synthesis and weight gain. This is just a small list of sugars’ toxic side effects.

 

Hypertension and elevated cholesterol (as well as diabetes) can be managed WITHOUT pharmaceutical drugs. HOW? Healthy lifestyle habits, stress management, supplements, diet and nutrition, a proper exercise program and fat loss.

 

Copyright © 2009 Paula Owens

 

PAULA OWENS
Author of THE POWER OF 4
Master of Holistic Nutrition
Fitness Expert/Coach
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Naturally Reduce Blood Pressure

High Blood Pressure: Blood is naturally under pressure as the heart forces it around the circulation, with hypertension the pressure is above the normal limits. There may be no symptoms with hypertension at first but over time can increase risk of disorders such as stroke, heart disease and kidney failure. High blood pressure cannot be cured but it can be reduced and controlled, often a change in diet and lifestyle may be all that is necessary to reduce blood pressure. Currently 50 million Americans have hypertension, approximately 20% of the population.

Factors of Hypertension: There are no obvious causes for hypertension, however factors that can increase the risk are.

* Sedentary Lifestyle – Increases risk of cardiovascular disease (60% of Americans do not get enough exercise).

* Genetic Factors – There are gene variants associated with increased risk of hypertension.

* Family history – Having a parent or close relative with hypertension increases your risk.

* Ethnicity – hypertension tends to affect African Americans with greater frequency.

* Obesity – Being overweight increases risk of heart disease, hypertension, and stroke.

* Alcohol – Drinking excessive amounts of alcohol can increase your risk. (More than 1 drink per day for women and 2 per day for men).

* Smoking – A major factor for developing high blood pressure and cardiovascular disease.

* High salt diet

* Age – The risk of hypertension increases with age, men tend to develop between the ages of 35 and 55, and women after menopause

Naturally Reduce Blood Pressure with Pycnogenol:

Study 1: Researchers including Dr. David Fitzpatrick of the University of South Florida and Dr. Lester Packer of the University of California, Berkley have conducted research on pycnogenol and nitric oxide, and how it naturally optimizes the levels of nitric oxide production in the blood vessels to facilitate blood flow and reduce blood pressure. It naturally helps the body produce adequate levels of nitric oxide for necessary functions, and can also reduce the levels of nitric oxide where it does harm. Pycnogenol has a mild hypotensive effect that helps prevent or reduce hypertension naturally. (Fitzpatrick et al., 1998)

Study 2: Dr Miklos and his colleagues at the Albert Szent-Gyorgyi Medical University in Szeged, Hungry and Dr. Peter Rohdewald of the University of Muenster, Germany In their study published in 1996 in the Pharmaceutical and Pharmacological Letters, described the hypotensive effect of pycnogenol as “moderate”. Pycnogenol naturally helps the heart by blocking some action of the angio-tensin I converting enzyme (ACE) in causing hypertension. People with lower or normal blood pressure will not be affected and those with hypertension and too much ACE will benefit

Naturally Reduce Blood Pressure with Grape Seed Extract: Scientist for the University of California, Davis did a 4 week study on 24 patients. One group was given a placebo treatment, a second group was given 150mg of grape seed extract, and a third group was given 300mg of grape seed extract. At the end of the four week study blood pressure was reduced in all patients taking the grape seed extract, blood pressure did not change in the placebo group. On average Systolic blood pressure dropped 12 points, and the diastolic dropped 8 points. Both doses were equally efficient in naturally reducing the blood pressure. (American Chemical Society National Meeting & Exposition, Atlanta, March 26-30, 2006)

Reduce side effects of antihypertensive medications:

Study 1: A study published in a 2006 issue of the Journal of Clinical and Applied Thrombosis/Hemostasis shows that pycnogenol can naturally reduce edema by 36 percent, a common side effect of high blood pressure medications. The results of the study show pycnogenol naturally improves circulation, this avoids blood pooling and can reduce edema.

Study 2: In 2004 Dr. X. Liu confirmed that pycnogenol naturally improved the endothelial function of hypertensive patients and allowed those on antihypertensive drugs to reduce their dosage. (Life Science, 2004)

Best Source of Pycnogenol and Grape Seed Extract: A natural supplement Isotonix OPC-3 (Oligomeric Proanthocyanidins) is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed extract, red wine, pine bark extracts and citrus extract bioflavonoids, all found to be potent antioxidants. Isotonix OPC-3 contains the only isotonic form of Pycnogenol in the world.

Richard Bonney is a Nutraceutical Consultant with NutraMetrix providing Advanced Nutraceuticals, Gene SNP DNA Analysis and Patient Wellness Education in Medical offices. For further information on Isotonix OPC-3 visit http://naturaltreatment.isotonix.com/

High Blood Pressure – Can Slow Breathing Lower Your Blood Pressure?

High blood pressure, also called hypertension, is a problem that affects a lot of people. Since hypertension seldom causes any symptoms in the beginning, many are unaware of that they even have a problem. But if nothing is done, the risk of serious health problems later in life increases dramatically.

The standard response to hypertension is medication. But for a lot of people, medication is not a good long term solution. Just relying on drugs, without changing your life style often means that your blood pressure starts rising again after some time. You get stronger medication which helps for a while but soon you are faced with an increasing blood pressure again.

For most people, trying natural remedies is a much better long term solution than medication. The most common methods are healthier food habits, more physical activity and relaxation exercises. But lately, a new way of lowering your blood pressure has become popular, slow breathing.

Research has shown that a daily 15 minute session with eight breaths per minute is an efficient way of lowering your blood pressure. Some people have got good results with less than ten breaths per minute as well. That said, you should not focus on counting your breaths, just try to breathe slowly and smoothly. For many it may take a couple of sessions to just get down to ten breaths per minute. But it is more important to keep the breathing natural, rather than trying to force the number of breaths down.

Although slow breathing has in many cases proved to be an efficient way of lowering your blood pressure, it is not a panacea. If your hypertension is caused by your life style, for example unhealthy food habits and no exercise, your best bet is to change your life style. The old rule applies; fix the cause, not the symptom.

Even though slow breathing is easy to do, it is still possible to make it wrong and not getting any positive result. Make sure that you breathe gently, trying to fill your lungs completely with air may lead to hyperventilation. This will instead raise your blood pressure. Also if you start to feel light-headed, you need to stop the exercise.

For more information what slow breathing can do for you, go to http://lowbloodpressurenaturally.info