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 Is Your Blood Pressure Up? You're not alone. Nearly 50 million Americans have hypertension and many don't even know it. It has no symptoms and has been dubbed a silent killer. Individuals over the age of 40, those who don't handle stress well, heavy drinkers, African-Americans, and overweight people are especially vulnerable to this condition. There are lifestyle modifications and dietary changes that can help reduce blood pressure. Drugs are not the only answer and many experts agree they need not be the first line of defense against high blood pressure. Try the following ten steps while continuing to be monitored by your physician. You both may be pleasantly surprised by the reduction in your blood pressure: De-Stress. Practice meditation, yoga, and tai-chi. These activities are stress reducers proven to lower blood pressure. Embrace healthy, vegetarian-friendly eating. An analysis of 80 scientific studies appearing in leading peer-reviewed journals shows that a vegetarian diet can lower high blood pressure. For more information, visit HeartCenterOnline.com. Lose weight. Excess weight makes the heart work harder. Even a ten-pound loss will help. Skip the high-sodium processed foods. Processed foods contribute 75% of the total sodium in our diet! The National Academy of Sciences recently declared that, for optimal health, Americans should get no more than 1500 mg of sodium per day. Note: High-sodium processed foods include pickles, 1 large dill (1,730 mg); olives, 3 ounces (747 mg); frozen dinners (400-1000 mg); canned soups, 1 serving, (500-1000 mg); sun-dried tomatoes, 1/2 cup (565 mg); spaghetti sauce, 1/2 cup (500 mg); instant oatmeal (377 mg); apple pie (333 mg). Get Your Potassium. Potassium can help prevent high blood pressure. While the recommended amount is 3,000 milligrams a day, most Americans only get about half that. Good sources of potassium include tomato paste, 1/2 cup (1,340 mg); baked potato w/ skin, 1 large (800 mg); prune juice, 1 cup (700 mg); avocado, 1/2 (548 mg); melon, 1 cup, (460-560 mg); dried apricots, three to four medium, (480 mg); banana, one medium (450 mg); kale, 4 ounces (380 mg). Walk more. Work out. Regular moderate physical activity has been proven to help reduce blood pressure. Increase your daily soluble fiber consumption. Most Americans consume about ten grams of soluble fiber a day, but the American Dietetic Association suggests we aim for 25 grams a day. Best bets: grains such as steel-cut oats and barley, and legumes (beans, peas and lentils). Reach for painkillers only in moderation and take only as directed. A Harvard study found that ibuprofen and Tylenol elevated a woman's blood pressure. Aspirin did not have the same effect . Source: Hypertension. Lastly, check out RESPeRATE, a breakthrough breathing
device clinically proven to reduce high blood pressure within four to
six weeks.
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