Non-Drug Blood Pressure - Worth a Try!
High blood pressure is the most common circulatory disease among adults today; it can cause organ damage and lead to heart attack or a stroke.
Over sixty million Americans have high blood pressure (also known as hypertension).
A normal blood pressure reading for an adult is 120 (systolic)/80 (diastolic.
Systolic pressure designates the pressure during the brief period when the heart is contracting and forcing blood into the arteries under a temporarily increased pressure.
Diastolic pressure designates the lower pressure which is present during the long resting phase between each of the heart's contractions.
Approximately 85% of high blood pressure patients are in the borderline to moderate range.
These cases are most likely to be brought under control with non-drug therapies such as diet and relaxation therapies.
Over ten billion dollars a year are spent on blood pressure medications.
There is quite a bit of skepticism about, as well as articles against, these drugs because of increasing evidence indicating that current blood pressure prescription drugs may be causing more harm than good.
In some cases they are believed to have caused heart attacks or perhaps to have increased a person's risk of having a heart attack.
Therefore, unless your blood pressure readings are exceptionally high, virtually every medical authority recommends that non-drug therapies should be tried before turning to blood pressure lowering drugs.
Factors that have been know to cause, or increase, high blood pressure are: Coffee and other caffeinated beverages, Alcohol, Lack of exercise, Stress, Smoking, A diet high in sugar, especially refined sugar, High amounts of saturated fat in diet, Obesity, High amounts of sodium in diet, A diet low in Vitamin C, calcium, and magnesium, Inherited genes can even play a role.
Recommendations that may be effective in lowering blood pressure are: #1.
Add fiber to your diet, #2.
One Tbsp.
of Flaxseed oil per day, #3.
Take Vitamin C, Vitamin E and magnesium, #4.
Eliminate the intake of animal fats; eat fresh (not pre-packaged) vegetables, either uncooked or lightly cooked every day; suitable cooking methods for fresh vegetables are braised with a small amount of water or olive oil , baked in the oven (carrots are especially good!), or grilled with little or no fat.
#5.
Increase consumption of white, yellow, & red onions, garlic, celery, leeks, green onions, chives, and shallots, #6.
Lose excess weight, #7.
Eliminate salt, #8.
Use lemons, limes, peppers, dried substances such as turmeric, cinnamon and mustard, seeds such as celery, poppy and sesame, nuts especially walnuts and almonds, and fresh herbs to flavor food, #9.
Avoid or limit alcohol consumption, if you do drink alcohol avoid the so-called "hard-liquors" and choose red or white wine instead, #10.
Avoid caffeine--including ALL sodas, coffee, caffeinated tea, and other drinks with caffeine added to them; drink water, green tea, low-fat milks, salt-free tomato juice or other salt-free vegetable juices, and unsweetened/unfiltered fruit juices instead, #11.
Discover stress reduction techniques such as deep breathing, meditation, or progressive muscle relaxation, #12.
Start or re-evaluate your exercise program.
Weight lifting will usually produce temporary elevation in blood pressure that might be dangerous for some men and women.
A healthier alternative would be Pilates or exercises that include deep breathing and stretching such as Yoga or Gyrotonic®.
Being even moderately overweight is risky for high blood pressure patients and losing weight is a very effective treatment (weight loss and exercise are some of the most protective steps you can take if you have a genetic predisposition for high blood pressure).
A flex deck treadmill, which is easier on the joints, is a wonderful solution.
Do not elevate the deck too much--no more than Level Two elevation.
And, walk at your normal stride..
Running at high speed in not advisable.
Make sure to monitor your exercise intensity.
A heart rate monitor would be very beneficial in determining if you are working out at the right level of intensity for your age and overall condition.
Keep your blood pressure within normal guidelines by following the suggestions in this article.
Check with your doctor if you have any concerns.
High blood pressure is serious and you should not take it lightly.
Monitor it frequently.
Live a long and healthy life by tuning into you blood pressure and by starting or changing your exercise program TODAY!
Over sixty million Americans have high blood pressure (also known as hypertension).
A normal blood pressure reading for an adult is 120 (systolic)/80 (diastolic.
Systolic pressure designates the pressure during the brief period when the heart is contracting and forcing blood into the arteries under a temporarily increased pressure.
Diastolic pressure designates the lower pressure which is present during the long resting phase between each of the heart's contractions.
Approximately 85% of high blood pressure patients are in the borderline to moderate range.
These cases are most likely to be brought under control with non-drug therapies such as diet and relaxation therapies.
Over ten billion dollars a year are spent on blood pressure medications.
There is quite a bit of skepticism about, as well as articles against, these drugs because of increasing evidence indicating that current blood pressure prescription drugs may be causing more harm than good.
In some cases they are believed to have caused heart attacks or perhaps to have increased a person's risk of having a heart attack.
Therefore, unless your blood pressure readings are exceptionally high, virtually every medical authority recommends that non-drug therapies should be tried before turning to blood pressure lowering drugs.
Factors that have been know to cause, or increase, high blood pressure are: Coffee and other caffeinated beverages, Alcohol, Lack of exercise, Stress, Smoking, A diet high in sugar, especially refined sugar, High amounts of saturated fat in diet, Obesity, High amounts of sodium in diet, A diet low in Vitamin C, calcium, and magnesium, Inherited genes can even play a role.
Recommendations that may be effective in lowering blood pressure are: #1.
Add fiber to your diet, #2.
One Tbsp.
of Flaxseed oil per day, #3.
Take Vitamin C, Vitamin E and magnesium, #4.
Eliminate the intake of animal fats; eat fresh (not pre-packaged) vegetables, either uncooked or lightly cooked every day; suitable cooking methods for fresh vegetables are braised with a small amount of water or olive oil , baked in the oven (carrots are especially good!), or grilled with little or no fat.
#5.
Increase consumption of white, yellow, & red onions, garlic, celery, leeks, green onions, chives, and shallots, #6.
Lose excess weight, #7.
Eliminate salt, #8.
Use lemons, limes, peppers, dried substances such as turmeric, cinnamon and mustard, seeds such as celery, poppy and sesame, nuts especially walnuts and almonds, and fresh herbs to flavor food, #9.
Avoid or limit alcohol consumption, if you do drink alcohol avoid the so-called "hard-liquors" and choose red or white wine instead, #10.
Avoid caffeine--including ALL sodas, coffee, caffeinated tea, and other drinks with caffeine added to them; drink water, green tea, low-fat milks, salt-free tomato juice or other salt-free vegetable juices, and unsweetened/unfiltered fruit juices instead, #11.
Discover stress reduction techniques such as deep breathing, meditation, or progressive muscle relaxation, #12.
Start or re-evaluate your exercise program.
Weight lifting will usually produce temporary elevation in blood pressure that might be dangerous for some men and women.
A healthier alternative would be Pilates or exercises that include deep breathing and stretching such as Yoga or Gyrotonic®.
Being even moderately overweight is risky for high blood pressure patients and losing weight is a very effective treatment (weight loss and exercise are some of the most protective steps you can take if you have a genetic predisposition for high blood pressure).
A flex deck treadmill, which is easier on the joints, is a wonderful solution.
Do not elevate the deck too much--no more than Level Two elevation.
And, walk at your normal stride..
Running at high speed in not advisable.
Make sure to monitor your exercise intensity.
A heart rate monitor would be very beneficial in determining if you are working out at the right level of intensity for your age and overall condition.
Keep your blood pressure within normal guidelines by following the suggestions in this article.
Check with your doctor if you have any concerns.
High blood pressure is serious and you should not take it lightly.
Monitor it frequently.
Live a long and healthy life by tuning into you blood pressure and by starting or changing your exercise program TODAY!