It was previously assumed that if you had heart attacks and congestive heart failure in your family, then you were doomed and if your genetic slate was clean, then you’d be fine. However, health experts are finding that long hours, high stress and sloppy lifestyle habits are contributing to a rise in patients suffering from hypertension.

Over at the Harvard School of Medicine, researchers have developed a dietary program known as “DASH,” an acronym for Dietary Approaches to Stop Hypertension. The DASH diet includes: 8 grain servings, 5 vegetable servings, 2-3 low fat dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans.

Saturated fats and sugars should be limited and serving sizes generally run 1/2 cup cooked, 1 cup raw or 2 tbsp nuts and seeds. Exercise is crucial! Within just two weeks, the diet already began having an effect on Dr. Gabe Mirkin’s patients, with 70% returning to normal blood pressure levels. He says that increasing minerals like magnesium, calcium and potassium had a strong impact, as did limiting fat and sodium. The diet triggers a diuretic effect, much like certain medications that work to “flush the system.”

In addition to the DASH Diet, certain “super foods” and supplements give high blood pressure sufferers high hopes for recovery. Several studies show the effectiveness of Q10, a coenzyme that reduces both systolic and diastolic blood pressure, as well as fish oil supplements that pack the body with the necessary omega-3 and omega-6 fatty acids it needs to perform better. Traditional Chinese medicine recommends garlic, chestnuts, turnips, honey, Chinese celery, hawthorn berries and mung beans to decrease high blood pressure.

Thirty minutes of moderate-intense exercise at least four days per week is the official 2003 American Heart Association standard for optimal heart health. For people who may not be able to meet strenuous standards, walking for three ten-minute intervals per day is recommended.

Additionally, yoga is a good low-impact exercise that decreases stress and may also help reverse high blood pressure. Many Americans find that treadmills and bicycles are their best allies when it comes to an enjoyable workout they can stick to.

Originally posted 2009-11-12 07:10:21. Republished by Old Post Promoter

Related posts:

1. Tips To Help Reduce High Blood Pressure
2. Hypertension (High Blood Pressure) Diet – 5 Food Tips That Will Normalize Your Blood Pressure
3. Diet to Reduce High Blood Pressure- a Natural Hypertension Treatment With No Medication

It was previously assumed that if you had heart attacks and congestive heart failure in your family, then you were doomed and if your genetic slate was clean, then you’d be fine. However, health experts are finding that long hours, high stress and sloppy lifestyle habits are contributing to a rise in patients suffering from hypertension.

Over at the Harvard School of Medicine, researchers have developed a dietary program known as “DASH,” an acronym for Dietary Approaches to Stop Hypertension. The DASH diet includes: 8 grain servings, 5 vegetable servings, 2-3 low fat dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans.

Saturated fats and sugars should be limited and serving sizes generally run 1/2 cup cooked, 1 cup raw or 2 tbsp nuts and seeds. Exercise is crucial! Within just two weeks, the diet already began having an effect on Dr. Gabe Mirkin’s patients, with 70% returning to normal blood pressure levels. He says that increasing minerals like magnesium, calcium and potassium had a strong impact, as did limiting fat and sodium. The diet triggers a diuretic effect, much like certain medications that work to “flush the system.”

In addition to the DASH Diet, certain “super foods” and supplements give high blood pressure sufferers high hopes for recovery. Several studies show the effectiveness of Q10, a coenzyme that reduces both systolic and diastolic blood pressure, as well as fish oil supplements that pack the body with the necessary omega-3 and omega-6 fatty acids it needs to perform better. Traditional Chinese medicine recommends garlic, chestnuts, turnips, honey, Chinese celery, hawthorn berries and mung beans to decrease high blood pressure.

Thirty minutes of moderate-intense exercise at least four days per week is the official 2003 American Heart Association standard for optimal heart health. For people who may not be able to meet strenuous standards, walking for three ten-minute intervals per day is recommended.

Additionally, yoga is a good low-impact exercise that decreases stress and may also help reverse high blood pressure. Many Americans find that treadmills and bicycles are their best allies when it comes to an enjoyable workout they can stick to.

Originally posted 2009-11-12 07:10:21. Republished by Old Post Promoter

Related posts:

1. Tips To Help Reduce High Blood Pressure
2. Hypertension (High Blood Pressure) Diet – 5 Food Tips That Will Normalize Your Blood Pressure
3. Diet to Reduce High Blood Pressure- a Natural Hypertension Treatment With No Medication

The good news is we can prevent hypertension and beat it by adopting the right high blood pressure diet early on. The ideal hypertension diet will lower blood pressure, lower the risk of heart disease, stroke and even some types of cancer and will help you maintain a healthy weight. There is no magical ingredient and they are not hard to find. What you need to find out is which foods are healthy and curable and WHY, because remember it is what we eat that can cause this disease and at the same can help treat it.

Omega 3 – Fatty Acids

Increase your omega 3 fatty acid consumption- you’ll find these in salmon, tuna, and halibut. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

These particular acids not only lower cholesterol levels but are proven to lower high blood pressure as well.

Whole oats

You need to increase your intake of whole oats to control not only blood pressure, but your cholesterol and blood sugar levels.

Fruits

Increase your intake of vegetables and fruits; these ALONE are higher in potassium, magnesium and calcium – all nutrients that have been linked to significantly lower blood pressure. Consume bananas, melons, oranges for your fruit and sweet potatoes, spinach and soy beans for your vegetables.

Vegetables

Garlic and onion have been used for centuries in treating hypertension, they have the ability to strengthen the heart and maintain the blood flow thereby regulating the pressure of the blood. The healing properties of garlic alone magical – start loving the smell and the taste of garlic. Start using them in your sour cream, your salads, soups, pastas and other foods.

Other vegetables to consider are potassium enriched such as sweet potatoes, spinach and soy bean.

Vitamin C

Increase your intake of products that contain vitamin C whether is it through a vitamin supplement of increasing your fruit intake such as oranges.

Adjusting your diet to include these foods combined with some regular exercise you can be sure your blood pressure will lower. This is an easy and natural home cure accessible by all. It does require some research and perseverance and in many cases is a better alternative to using harmful medications or drugs.

Discover how to lower your blood pressure quickly and permanently using natural remedies by reading the report on this epidemic disease by visiting http://controlhighbloodpressure.info

No side effects and risk-free. Click here for more information and get your life back today!

Originally posted 2009-10-31 07:55:05. Republished by Old Post Promoter

Related posts:

1. Tips To Help Reduce High Blood Pressure
2. Tips To Help Reduce High Blood Pressure
3. Diet to Reduce High Blood Pressure- a Natural Hypertension Treatment With No Medication