Posted by Ian Ibbetson on Mon, Aug 17, 2009
With over 100 million American's with, or at risk for high blood pressure, it is important to take measures to control your blood pressure in order to stay healthy. Fortunately, many people can successfully manage their blood pressure naturally by maintaining some healthy lifestyle habits.
Here are 12 things you can do to manage your blood pressure naturally:
Exercise – One of the most effective ways to control your insulin levels is through exercise. A regular exercise program can go a long way towards maintain healthy blood pressure levels. Exercise 5-7 days a week for 30 minutes and you could drop 4-9 points.
- Follow a low fat diet. A diet high in fruit, veggies and low-fat dairy, and low in fat, red meat, sweets and sugary beverages. Following a healthy diet can drop your blood pressure by 8-14 points.
- Lose weight. It’s estimated that you could drop 5-20 points for every 22 pounds you lose.
- Limit your sodium intake to 2,400 mg day and you could drop 2-8 points.
- Limit alcohol to 2 drinks a day for men, 1 for women and you could drop 2-4 points.
- Sleep Well. Not getting enough sleep may contribute to hypertension.
- Reduce your stress. It can raise your blood pressure and over time, may contribute to the permanent condition of hypertension. Find ways to relax.
- Potassium. Make sure to get enough by eating a varied diet containing plenty of fruit, veggies, dairy and fish.
- Calcium. Make sure you are getting 1,000 mg a day if you’re under 50 and 1,200 mg if you’re over 50.
- Vitamin C. Studies indicate that daily intake of 500 mg supplementary vitamin C may have beneficial effects on blood pressure.
- Get enough omega-3 fatty acids by eating fatty fish and by taking a high quality fish oil supplement.
- Normalize your vitamin D levels – It has recently become clear that normalizing your vitamin D levels can have a powerful effect on normalizing your blood pressure.
Simple efforts on your part can result in measurable differences in your blood pressure and a vast majority of people can manage their blood pressure by implementing healthy lifestyle habits.
If you are concerned about your blood pressure, Healthy Choice Naturals Blood Pressure Formula is an all-natural, scientifically developed combination of herbs and vitamins, including magnesium, potassium, calcium, and vitamins c and d, formulated to help maintain optimum blood pressure levels.
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Posted by Healthy Choice Naturals on Thu, Aug 06, 2009
According to 2 new studies published in the Journal of the American Medical Association following the heart-healthy advice about eating the right foods, exercising and losing weight does pay off with a substantially reduced risk of heart problems.
The reports, both originating at Brigham and Women's Hospital in Boston, focused on different aspects of cardiovascular risk in two large groups: 83,882 women in the Nurses' Health Study, and the 20,900 men in the Physicians' Health Study. Both arrived at the same conclusion: Do the right things and you get measurable benefits.
Weight #1 Factor in Both Studies
The women's study looked at the association between high blood pressure and six lifestyle factors: obesity, exercise, alcohol intake, use of non-narcotic painkillers, adherence to a diet designed to prevent high blood pressure and intake of supplemental folic acid. All six were found to be associated with the risk of developing high blood pressure in the 14-year study, and the association was cumulative.
Women who followed advice on all six factors had an 80 percent lower incidence of high blood pressure than those who followed none of the rules. The incidence was 72 percent lower for the women who followed five lifestyle rules, 58 percent lower for the women following four rules and 53 percent lower for the women who followed three rules. Obesity was the most important risk factor.
The study in men looked at the relationship between the lifetime risk of heart failure and six lifestyle factors: obesity, exercise, smoking, alcohol intake, consumption of breakfast cereals, and consumption of fruits and vegetables.
The 22 year study reaffirmed the direct relationship between following healthy lifestyle habits and the risk of heart failure. The risk of heart failure was about one in five in men who ignored the advice about all beneficial lifestyle factors and one in 10 for those who following at least four or more of healthy lifestyle factors.
The highest contributing factor in the men’s study was also weight. The risk of heart failure was 17 percent in men who were overweight or obese, and about 11 percent in those of normal weight.
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