GUIDE
TO LOWERING HIGH BLOOD PRESSURE
Kent Fischer - 13 Jan 2009
Seven medically proven drugless ways to thwart high blood
pressure. People who have high blood pressure can make lifestyle changes to manage
stress and cut down on medications and associated side effects and in some cases stop the drugs
altogether. And everyone can benefit from the diet whether they have high blood pressure or not.
The Framingham Heart Study warned that middle-aged and older Americans face a 90% chance of developing
high blood pressure sooner or later. High blood pressure while causing no symptoms can lead
to heart attack, stroke, aneurysms, cognitive decline, and kidney failure.
If your blood pressure is normal, use preventive medicine, and
adopt this diet to keep yourself out of the 90%
category.
CARRY LESS WEIGHT
According to Curtis Ellison M.D., chief of preventive medicine and epidemiology at
Boston University School of Medicine, the most important factor in controlling high blood pressure is
body weight. Obesity is associated with abnormalities in glucose and calcium metabolism and with
certain hormonal changes that may be linked in high blood pressure.
“Almost everybody, if they lose weight, will lower their blood
pressure. A few pounds often does the trick.
In one study, people who lost an average of just 7.7 pounds and kept if off were half
as likely to have high blood pressure than those who hadn’t lost weight. The best way to lose
weight is to exercise more and loose weight.
EXERCISE
Regular aerobic exercise strengthens the heart. so it can pump blood more
effectively. This lowers the heart rate, which translates into lower blood pressure. Regular
aerobic exercise makes the blood vessels more flexible, so they give more when your heart pumps blood, which
translates into lower blood pressure.
According to Deborah Young Ph.D., associate professor in the department of
kinesiology at the University of Maryland, moderate exercise lowers the blood pressure as much as
vigorous exercise. So a moderate activity such as walking, jogging, or cycling at least 5 days a week,
should be effective. The fat burning cycle, on the modern treadmills, would be a good choice, for low
impact moderate level exercise.
DASH DIET (Dietary Approaches to Stop Hypertension)
Incorporate little fat, cholesterol, red meat, sweets, lots of fruits,
vegetables, whole grains, and low-fat or fat-free dairy products. The study followed more than 450 adults
about one-third who eat a regular diet, one-third a similar diet high in fruits and vegetables, and
one-third the DASH diet. Both diets high in fruits and vegetables had an effect on lowering blood
pressure. after two weeks.
Why does DASH work? It’s not just the vitamins and minerals that lower the
blood pressure, but the whole dietary package together, according to Eva Obarzanek, Ph.D. a
research nutritionist at the National Heart, Lung, and Blood Institute.
For the complete DASH diet find the complete plan at
www.nhlbi.nih.gov
Some foods good for high blood pressure:
Baked Potato With Skin
Bananas
Cooked Acorn Squash
Dried Apricots And Peaches
Low-Fat Yogurt
Orange Juice
Prune Juice
Spinach
Tomato Juice
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No Nonsense Musclebuilding by Vince Delmonte.
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