Blood Pressure: Blood Pressure Solution: The Step-By-Step Guide to Lowering High Blood Pressure the...

BloodPressureSolution

TheStep-By-StepGuidetoLoweringHighBloodPressuretheNaturalWay

in30Days!NaturalRemediestoReduceHypertensionWithout

Medication

EvaColeman

Contents

Foreword

Section1:BloodPressureExplained1.UnderstandingHighBloodPressureandBloodPressureReadings2.TheCauses,TypesandStagesofHighBloodPressure3.WhyisHighBloodPressureDangerous?4.HowtoAccuratelyTestYourBloodPressure5.FormulatingaSuccessfulTreatmentPlanSection2:DifferentPeople,DifferentBloodPressureConcerns1.RiskFactorsforHighBloodPressure2.TreatingHighBloodPressureintheElderly3.TreatingHighBloodPressureinChildren4.HighBloodPressure,WomenandChildbearing5.HighBloodPressureandDiabetesCare

Section3:TreatingandPreventingHighBloodPressure1.CuttingDownonSalt2.ASlimmerYou!–ChoosingFoodsThatLowerHighBloodPressure3.DASHDietEatingPlansandTips4.AFitterYou!–ExercisesthatLowerHighBloodPressure5.TheTripleCure:SayNotoAlcohol,Caffeine,andTobaccoSection4:EnhancingYourHypertensionTreatment1.ManagingStressHealthily2.AlternativeMind-BodyTechniquesandPracticestoReduceHighBloodPressure3.AvoidingDrugsandSupplementsThatMayRaiseBloodPressure

4.FightingSaltwithPotassium5.BalancingYourElectrolytes:CalciumandMagnesium

Section5:Conclusion

Bonus1:BloodPressureSolution:5SecretSupplements!Bonus2:JuicingRecipesforHeartHealthBonus3:RecipesforHealthyBloodPressure

ForewordAccording to the World Health Organization, high blood pressure orhypertension, affects approximately 22% of adults worldwide. In the UnitedStatesalone,around70%ofadultshavehighorraisedbloodpressure–thatisoneineverythreeAmericanadults.Generallyspeaking,thehigherthebloodpressure,thehighertheriskofdamageto theheartand thebloodvessels.Highbloodpressure isachronicdisease. Ifleft untreated, hypertension can cause an array of health problems, includingheartattack,cardiomegaly(anabnormalenlargementoftheheart),heartfailure,kidneyfailure,blindness,andcognitiveimpairment.Thankfully,highbloodpressureistreatableandtakingpreventativemeasurestocontrol your blood pressure is the best way to protect your health. After all,prevention isbetter thancureand there isa lot thatyoucando topreventandcontrol your blood pressure. In most cases, lifestyle changes are completelyeffectiveincontrollingbloodpressure.Wewillcoverallofthedifferentnaturalhypertension prevention strategies available to you inSection 3of this guide.Withanemphasisonprevention,wewillprovideyouwithalloftheknowledgeand strategiesyouneed topreventhighbloodpressure–permanently! Ifyoualreadyhavehighbloodpressure,thesamemethodscanalsobeusedtocontrolandloweryourbloodpressuretoahealthylevel.Bytheendofthisguide,youwill:

Understand the causes of high blood pressure and how high bloodpressureaffectsyourbodyandhealth.Knowhowtomeasureyourownbloodpressure!Beawareoftheriskfactorsassociatedwithhighbloodpressure.Knowhowtocontrolandreduceyourbloodpressure.Knowhowtoincorporatelifestylechangesthatcanloweryourbloodpressure.Know how to treat high blood pressure once you have beendiagnosed.

Beabletodevelopanutritiousandbalanceddietplan.Beabletodevelopanexerciseprogram,loseweightandstayhealthy.Knowhowtopracticerelaxationandmanagestresshealthily.Knowwhatsubstancesandmedicationstoavoid.Beable to reduceyourbloodpressureand improveyourhealthandwellbeingforthelong-term!

The ultimate goal of this guide is for you to gain a solid understanding ofantihypertensivetherapiesthathavebeenproventocontrolbloodpressure.Thisispresentedtoyouinclearlanguageandeasy-to-understandsteps-allowingandempoweringyoutakecompletecontrolofyourhealth.Congratulationsontakingthisfirststeptoabetterandhealthierlife!Bestwishes,EvaColeman

Copyright2016byEvaColeman-Allrightsreserved.

This document is geared towards providing exact and reliable information inregardstothetopicandissuecovered.Thepublicationissoldwiththeideathatthe publisher is not required to render accounting, officially permitted, orotherwise, qualified services. If advice is necessary, legal or professional, apracticedindividualintheprofessionshouldbeordered.-FromaDeclarationofPrincipleswhichwasacceptedandapprovedequallybyaCommittee of theAmericanBarAssociation and aCommittee ofPublishersandAssociations.In no way is it legal to reproduce, duplicate, or transmit any part of thisdocument in either electronic means or in printed format. Recording of thispublicationisstrictlyprohibitedandanystorageofthisdocumentisnotallowedunlesswithwrittenpermissionfromthepublisher.Allrightsreserved.The informationprovidedherein is stated to be truthful and consistent, in thatanyliability,intermsofinattentionorotherwise,byanyusageorabuseofanypolicies, processes, or directions contained within is the solitary and utterresponsibility of the recipient reader. Under no circumstances will any legalresponsibility or blame be held against the publisher for any reparation,damages, or monetary loss due to the information herein, either directly orindirectly.Respectiveauthorsownallcopyrightsnotheldbythepublisher.The information herein is offered for informational purposes solely, and isuniversal as so.Thepresentationof the information iswithout contractor anytypeofguaranteeassurance.Thetrademarksthatareusedarewithoutanyconsent,andthepublicationofthetrademark is without permission or backing by the trademark owner. Alltrademarksandbrandswithinthisbookareforclarifyingpurposesonlyandaretheownedbytheownersthemselves,notaffiliatedwiththisdocument.Thisbook isnot intendedas a substitute for themedical adviceofphysicians.The reader should regularly consult a physician in matters relating to his/herhealthandparticularlywithrespecttoanysymptomsthatmayrequirediagnosisormedicalattention.

Section1:BloodPressureExplainedHigh blood pressure or hypertension, often referred to as the ‘silent killer’, istypicallyasymptomatic–meaningnosymptomsareshown.Somepeoplewithhighbloodpressurewillexperiencesymptoms, includingchestpain,dizziness,headaches, shortness of breath, palpitations, and heart and nose bleeds. Mostpeoplehowever,willexperiencenosymptomsasall–untilthedamagehasbeendonewhichisoftenafterseveralyearsoflivingwithhighbloodpressure.Thefirststeptopreventingandmanaginghighbloodpressureistounderstandhighbloodpressure,itscauses,effects,andlong-termconsequences.Allofthiswill be covered in this section. If you already have high blood pressure, it isimportanttocontrolandcontinuouslymonitoryourbloodpressure.Becauseofthis, we will discuss how to monitor your own blood pressure at home insubsection4.Wewillcovereverythingyouneedtoknowandtakeintoaccountinorder to create a successfulbloodpressure treatmentplan– allwithout anyprescriptionmedications!

1. UnderstandingHighBloodPressureandBloodPressureReadings

Bloodpressureisameasurementoftheforceofbloodwhichpushesagainstthewalls of the arteries. The arteries are the large blood vessels that carry bloodfromtheheartmuscletoalloftheotherorgansandmusclesinsidethebody.Asthe blood is transported around the body, it pushes against the inside of thearterywalls.Theforceofthis‘push’iswhatwemeasureasbloodpressure.Highbloodpressureorhypertensionisamedicalconditioninwhichthearteriesarepersistentlysubjectedtoanelevatedbloodpressure.Thisincreasedpressureiscausedbyariseintheforceofbloodpushingagainstthewallsofthearteries.The increased pressure can be caused by the arteries becoming thicker orhardeningduetothebuild-upofplaque.Thickerarterywallsmeanthatthereisless space for the blood to flow through the arteries. This thickening (ornarrowing of the artery) results in abnormal blood flow whereby the bloodpushesharderagainstthewallsofthearteries.Thisraisesthebloodpressure.

Thehigherthepressure,thegreaterthestressthearteriesareunder,andthemoredifficult it is for theheart topumpanddeliverblood to thebody.Whenblood

pressureishigh,thisplacesstressonthebody,whichinturncancausedamagetotheheart,kidneys,brain,andeyes.

HowIsBloodPressureMeasured?Blood pressure is expressed using two numbers - the systolic pressure (as theheartbeats)overthediastolicpressure(astheheartrelaxes).Thenormalsystolicpressureis120mmHgandthenormaldiastolicpressureis80mmHg.Normalbloodpressure is thereforewrittenas120over80,or120/80.Wewilldiscusshow these numbers are determined in further depth in subsection 4wherewecoverhowbloodpressureistested.Yourpulsepressureisthedifferencebetweenthesystolicpressurereadingandthediastolicpressurereading.Pulsepressureindicatestheforcethatyourheartmusclegenerateseachtimeitcontracts.Therefore,providedyourbloodpressureisnormal,thatis120/80mmHg,thenyourpulsepressureis40(120-80=40).As per the JNC7 report and guidelines, the following are the current bloodpressurecategoriesandtheirrespectivesystolicanddiastolicpressurevalues:Category SystolicPressure DiastolicPressureOptimal 115orless 75orlessNormal 120orless 80orlessPrehypertension 121–139 81–89

Stage 1Hypertension

140–159 90–99

Stage 2Hypertension

160ormore 100ormore

Whensystolicbloodpressureisequaltoorgreaterthan140mmHgand/orthediastolicbloodpressureisequaltoorgreaterthan90mmHg,thebloodpressureisconsideredtobehigh(140/90).Ifanyonevalue(systolicordiastolic)isinoneoftheelevatedbloodpressurecategories,thepatientisconsideredtobeinthatspecific‘stage’ofhighbloodpressure.Yourbloodpressuregoalshouldbe120/80,orevenbetter,115/75.

2.TheCauses,TypesandStagesofHighBloodPressure

There are some unchangeable factors aswell as some changeable factors thatcontributetohighbloodpressure.In general, unchangeable factors that can be the root cause of high bloodpressure include age, sex, ethnicity, family history and the person’s medicalhistory.Changeable factorswhichalsohavean impactonhighbloodpressureincludediet,exerciseroutine,andstressmanagement.EssentialHypertension(PrimaryBloodPressure)Essentialhypertension,alsoreferredtoasprimaryhighbloodpressure,iswheretheexactcauseof thehighbloodpressureisunknown.Thecausesofessentialhypertension can be genetic, due to aging, or influenced by environmentalfactors.Someof themostcommonenvironmental factors thought tohave impactedonhighbloodpressureinclude:

Depression.Excesscaffeineconsumption.High salt intake – this raises the blood pressure in salt sensitiveindividuals.Lackofphysicalactivity.Obesity.Stress.

SecondaryHypertensionSecondary high blood pressure is blood pressure resulting from a disease,thereforethereisanidentifiablecause.Secondarycauses/conditionsthatcancausehighbloodpressureincludebutarenotlimitedto:

Acromegaly – abnormal enlargement or growth of the hands, feet,andface.Coarctation(narrowing)oftheaorta.

Conn'ssyndrome.Cushing'ssyndrome.Hyperaldosteronism – a condition of excessive secretion ofaldosteroneleadingtohighbloodpressureandlowpotassiumlevels.Hyperthyroidism – a condition characterized by a rapid heartbeatcaused by the abnormal over-activity of a thyroid gland orHypothyroidism–aconditionwheretheactivityofthethyroidglandisabnormallylow.Kidneydisease–kidneydiseaseisthemostcommonsecondarycauseofhighbloodpressure.Obesity.Pheochromocytoma–tumoroftheadrenalmedulla.Pregnancy - high blood pressure during pregnancy is explained inSection2,subsection4.Sleepapnea.

Oneofthemosteffectivewaysinwhichyoucangainanunderstandingofyourcurrent health is to routinely measure your blood pressure using a homemonitoringdevice.Howtogoaboutdoing thiswillbecovered lateron in thissection.DifferentStagesofHighBloodPressure:

Prehypertension: Individuals considered to fall under theprehypertension classification are strongly encouraged to adapthealth-promotinglifestylechanges/modifications.Stage1Hypertension:Duringthisstage,definedbyaconstrictionofarteries or an increase in blood volume, high blood pressure isreversible.Stage 2 Hypertension: During this stage, characterized by thepermanent thickening of the blood vessels, high blood pressure isirreversiblewithouttheuseofmedication.Stage3Hypertension:Thisisahypertensiveemergency.

BloodPressureCategory

Systolic(mmHg)

Diastolic(mmHg)

Normal Lessthan120 And Lessthan80

Prehypertension

120–139

Or

80–90

High BloodPressureStage1

140–159

Or

90–99


160orhigher

Or

100orhigher

HypertensiveCrisis(EmergencyCareNeeded)

180orhigher

Or

110orhigher

3.WhyisHighBloodPressureDangerous?Highbloodpressure is incrediblydangerousdue to theassociatedhealth risks,including heart disease, blindness, cognitive impairment, and damage to thebrain,kidneys,andbloodvessels.Ifleftuncontrolledanduntreated,highbloodpressurecanleadtoanenlargementoftheheart,heartattack,andeventuallytoheartfailureanddeath.Highbloodpressure is in fact themost significantpreventable causeof strokeandheartdiseasearoundtheworld.

The consequences of chronic high blood pressure can be worsened by otherfactors that increase the likeliness of stroke, heart attack and kidney failure.These include alcohol abuse, tobacco use, persistent stress, obesity, highcholesterol,diabetesmellitus,anunhealthydiet,andageneral lackofphysicalactivity.Thebestthingtodoisnotworryifanyofthesehabitsapplytoyouandyourcurrent lifestyle.Wewilldiscuss theseinfurtherdetailandhowtotackletheminSection3ofthisguide.

4.HowtoAccuratelyTestYourBloodPressureBlood pressure self-measurements are an ideal way to give you a betterunderstandingofyourbloodpressureandyourhealth.Ifyourbloodpressureisnormal,itwillsufficetohaveitcheckedduringroutinecheck-ups.Ifyouhavebeendiagnosedwithhypertension,measuringyourbloodpressureathomeisanidealwaytotrackyourprogressandalsogiveyouasourceofmotivation!The instrument used for measuring blood pressure is called asphygmomanometer.Other easier terms to describe this device include bloodmeasuremeter,bloodmeasuremonitor,andbloodmeasuregauge.

The blood pressure monitor in the above picture is called an ‘aneroid bloodpressuregauge’,whichisinexpensivetobuyandeasytouse.Itisimportanttonotethoughthat ifyou’reusingananeroidbloodpressuregaugeathome, it isimportant to validate and calibrate your instrument at your health clinic on aregularbasis.Thisverificationshouldbedoneatleastevery6monthsinordertoensureaccuracyofyourbloodpressurereadings.Youwillalsoneedastethoscopewhichisamedicalinstrumentthatallowsyoutolistentovarioussoundsinsidethebody.Thestethoscopeiscomposedofearpiecesandabell,whichisthepointofcontact.

Inordertogetanaccuratebloodpressurereading,followthestepsbelow:Beforetakingyourbloodpressure:

Donotexercise,eat,smoke,drinkalcoholorcoffeeforatleast15minutespriortotakingyourbloodpressure.Thisisbecauseallofthesefactorscanhaveanimpactonyourbloodpressurereading.Make sure you use a properly sized blood pressure cuff. Thelength of the bladder of the cuff should be at least 80% of thecircumference of your upper arm. Use small cuffs on children andlargecuffsifyouareoverweightormuscular.Getthepostureright!Sitdownwithyourarmandbacksupported.Your elbow should be supported at around the same level of yourheart,e.g.onatablenexttoyou.Dangleyourlegs,remainsilentandrested for a few minutes in that exact position before taking thereading.

Stepstofollow:

1. Wrapthecuffaroundyourupperarmandleavethecuff’sloweredgeapprox.oneinchabovethebendofyourelbow.

2. Put the earpieces of the stethoscope in your ears and place thebellofthestethoscopeonyourarmoveryourbrachialartery(onyourlowerarm,justbelowtheedgeofthecuff,asinthepicturebelow).

3. Rapidlyinflatethecuffto180mmHg.Atthispointyouwillhear

nosoundthroughthestethoscopeandnopulseisfelt.4. Releasetheairatarateofaround2–3millimeterspersecond.

Atthispoint,bloodwillstarttoflowthroughthearteryagain.5. Listen carefullywith the stethoscopewhile looking at the blood

pressuremonitor.Record the number on the monitor as you hear the first sound in thestethoscopeandnotthenumber.Thefirstknockingsound,alsocalledtheKortokoff, is the systolic blood pressure (SBP).When the sound stops,record the number on themonitor. This second number is the diastolicbloodpressure(DBP).

WhentakingbloodpressuremakesuretorecordtheSBPnumberandtheDBPnumberimmediately,aswellaswhicharmwasusedduringthemeasurement.Alternatively, you can also buy digital blood pressure monitors which makesreadingyourbloodpressuremucheasier! Ifyouuseadigitaldevice, it is stillimportant to have your reading validated and your device calibrated ifnecessary.

Otherthingstoconsiderwhentestingyourbloodpressureathomeisthatwhenrecordingyourbloodpressure,makesuretoalsorecordthedateandtimeofthereading.Make sure to check your bloodpressure both in themorning and theeveningtoaccountforanydifferences.Testingyourbloodpressureathomeisagreatwaytotestwhetheryourlifestyle

changesarehavingapositiveeffectonyourbloodpressure,orwhetherornotthe medications are effective. On top of this, it provides you with greaterindependenceaswellasconstantfeedbackonyourprogress–agreatsourceofmotivation!Lastly,itisimportanttonotethatbloodpressurestakenathometendtobelower than normal. Because of this, your blood pressure goal should be135/85mmHg.

5.FormulatingaSuccessfulTreatmentPlanThefirststeptocreatingasuccessfultreatmentplanisbysettingyourselfacleargoal.Yourtreatmentgoalwilldependonyourcurrentbloodpressure.

Ifyouhavenormalbloodpressure(120/80mmHgorless),yourgoalistokeepyourbloodpressurenormal.Thiscanbedonebyadheringtoheart-healthylifestylechoices.If you have prehypertension or high bloodpressure (see subsection2), your goal is to lower your blood pressure and reach the normalrange.

If you have prehypertension, it is important to alter yourlifestyle habits according to the guidelines provided inSection3.If you have high blood pressure, apply the same lifestylemodifications. If lifestyle modifications prove to beunsuccessful, consult your physician who may prescribemedications. If medications prove unsuccessful, yourdoctormay order to have the dosage increased until yourbloodpressureisundercontrol.

Note that for individuals with kidney disease or diabetes mellitus, the bloodpressuregoal is 130/80mmHgor less.Therefore, if you are diabetic or havekidney disease and a blood pressure greater than 130/80 mm Hg, this isconsideredtobestage1hypertension.MoreinformationonhighbloodpressureanddiabetesistobefoundinSection2,subsection5.

Ifyouhaveamoreseriouscomplicationassociatedwithhighbloodpressure,yourgoal is tocontrol it, prevent it fromprogressing, andreverseitifpossible.Workwithyourdoctortoformulateaplanthatcould potentially lower your blood pressure or reverse the riskfactors. Use the lifestyle modifications outlined in the followingsectionstosupplementyourtherapy.

You can start taking steps to manage or lower your blood pressure today,regardlessofwhetheryourbloodpressureisnormal,high,orveryhigh.Firstly,

however, it is important to differentiate between the habits that have a goodeffect on your blood pressure and those that have a bad effect on your bloodpressureandgeneralhealth.GoodHabits BadHabitsEatinghealthily SaltStayingphysicallyactive TobaccoMaintainingahealthyweight AlcoholMonitoringyourbloodpressure CaffeineMeditationandYoga StressThemore good habits you adopt, and themore bad habits you eliminate, thegreater theeffect theyare likely tohaveonyourbloodpressure.Somepeoplehave managed to avoid blood pressure medication altogether by sticking tohealthylifestylehabits.Afterall,treatinghighbloodpressureisalifelongfocus!Whensettinggoals,makesuretosetlong-termgoalsaswellasshort-termgoals(e.g. your goals for the week and for each day). The following are generalguidelinesthatwillhelpyousetachievableandeffectivegoals.

Alwayswriteyourgoalsdown.Bepreciseinyourdailygoals.Express your goal positively – use positive statements and positiveaffirmations. E.g. ‘Exercise every day and stay optimistic’, ratherthan‘Don’tforgettoexercise’.Setperformancegoals,notoutcomegoals–onlysetgoalsoverwhichyouhavecontrol,e.g.howmuchtoexerciseandthetypesoffoodtoeatandnotwhatyourbloodpressurereadingforthedayshouldbe.Setpriorities–makesurethatyourgoalsofthedaytakepriorityoverotherlessimportanttasks.Setrealisticgoals.

How to go about incorporating these lifestyle changes in your daily life,witheatingandexerciseguidelinesandplans,canbefoundinSection3ofthisguide.Inthenextsectionwewilldiscussdifferentbloodpressureconcernsapplicabletospecificportionsofsociety.

10-StepTreatmentPlantoLowerYourBloodPressurein4Weeks!

Step1:Lose5pounds(Seesection3,subsections1,2,3,4,Bonus2and 3 for strategies and tips on how to loose weight safely andnaturallyforlong-termhealth.)Step 2: Cut down on salt (See section 3, subsection 1 for dailyconsumptionguidelines,aswellastipsandtricksonhowtocutdownonsalt.)Step3:Exerciseregularly(SeeSection3,subsection4forexerciseguidelines,plans,andmotivationaltipstohelpyouexercise.)Step4:Eattherightfoods!(SeeSection3,subsection2and3fornutritionalguidelinesandeatingplansandBonus3fordeliciousandnutritiousrecipes.)Step5:Tryjuicing!(SeeBonus2.)Step 6: Stay away from toxins! (See Section 3, subsection 5 forguidelines,techniques,andadvice.)Step 7: Eat Potassium! (See Section 4, subsection 4 for howpotassiumcanhelpyouloweryourbloodpressure).Step8:Managestressmorehealthily(SeeSection4,subsection1for methods and tips on how to reduce stress in your life andsubsection 2 for mind-body techniques that can help you managestressandreducebloodpressureatthesametime.)Step9:Takenaturalsupplements!(SeeBonus1.)Step10:Eatdarkchocolate!(SeeBonus1.)

Section2:DifferentPeople,DifferentBloodPressureConcerns

Inthissectionwewillcoverthedemographicsthatareataparticularhighriskofdeveloping high blood pressure, along with the demographics with differentbloodpressuremanagementrequirements.

1.RiskFactorsforHighBloodPressureGenerally speaking, high blood pressure can affect children, women andmenaround theworld.Despite this,certain factors suchasa familyhistoryofhighblood pressure, race or ethnicity, age, and lifestyle habits appear to have acontributingeffect to apersondevelopinghighbloodpressure. In this section,we will discuss such factors that can increase your risk of developinghypertension.

Age:The riskofdevelopinghighbloodpressure ismuchgreater inmen aged 55 or above and in women aged 65 or above. This isbecause high blood pressure naturally riseswith aging. In theU.S.,high blood pressure arises in two-thirds of individuals aged 65 orabove.Howto treathighbloodpressure inolderpeopleandspecialconsiderations will be discussed in greater depth in the nextsubsection.There has also been a rise in high blood pressure among children.Thisrecentphenomenonislikelyduetotheriseinoverweight/obesechildrenandadolescents.Howtotreathighbloodpressureinchildrenwillbediscussedinsubsection3.Ethnicity:The prevalence of high blood pressure is greater amongAfricanAmericanadultswhencomparedtoadultswithaCaucasianor Hispanic background. Compared to these groups, AfricanAmerican adults have shown to have a higher average high bloodpressure,develophighbloodpressureatanearlierage,andare lesslikely to respond to high blood pressure treatment.Because of this,implementation of preventative non-pharmacological treatment, asdiscussedinSection3ofthisguide,shouldbeemphasizedearly.ObesityandOverweight: Individualswhoareobeseoroverweightaremuchmorelikelytodevelophighbloodpressure.Someonewhois obese or overweight is defined by having a body weight that isgreaterthanthatconsideredhealthyforacertainheight.

Gender:Belowtheageof55,menaremore likely todevelophighbloodpressure.Fromtheageof55onwards,womenareconsideredtobemorelikelytodevelophighbloodpressure.FamilyHistory:Thosewithafamilyhistoryofhighbloodpressureare at a greater risk of developing prehypertension or hypertension.Thisgeneticlinkmaybeduetoasensitivitytosodiumandsaltwhichcanruninthefamily.BadLifestyleHabits:Peoplewithbadlifestylehabitsareatagreaterriskofdevelopinghighbloodpressure.Badlifestylechoicesthatcanraise your risk of high blood pressure include: a lack of physicalactivity,smoking,drinkingtoomuchalcoholorcoffee,andeatingtoomuchsaltortoolittlepotassium.

Lastly,itisimportanttonotethatpeoplewithhighbloodpressurewhoalsohavekidney damage, high blood cholesterol or high blood sugar face even higherrisksofdevelopingstrokeorheartattacks.Becauseofthis,itisimportanttoalsohaveregularchecksforurinealbumin,bloodsugar,andbloodcholesterolwhen

visitingyourdoctor.

2.TreatingHighBloodPressureintheElderlyMore than two-thirds of individuals aged65 and above experiencehighbloodpressure.On topof this, theelderlyarealsoatgreatest riskofaheartorbrainattack.Thecauseofhypertension inmostelderlypersons isat largeunknown.Contributorstothegeneralriseofbloodpressuremayincludemedicationswithablood-pressure-risingeffect,diseasesandotherindeterminablecauses.SystolicHighBloodPressureIn most societies around the world, an individual’s systolic pressure risesthroughout their life.Thesame individualwilloftenexperienceadrop in theirdiastolicbloodpressure from theirmid-50s toearly-60s.Thisdrop indiastolicbloodpressurecausesthearteriestostiffenastheindividualages.Theensuingrise in systolic high blood pressure is referred to as ‘isolated systolichypertension’ (systolic blood pressure is above 140 mm Hg, whereas thediastolicbloodpressureisbelow90mmHg).Insomepeople,thesystolicbloodpressurecanpredictapossibleheartorbrainattack.Whenapersonaged65orabove has a systolic blood pressure reading of 140 mm Hg or above, it isimportant to immediatelyconsultaphysician. It is important for thatperson tocommencetreatment,eitherbywayofmedicationand/orlifestylechanges.DiastolicHighBloodPressureDiastolichypertensionontheotherhand(wherethe systolic blood pressure is less than 140 mm Hg and the diastolic bloodpressure is above 90 mm Hg), does not appear to cause any risk among theelderly population. It is important to note however that if a person’s diastolicbloodpressureisabove105mmHg,thatpersonisneverthelesslikelytorequiretreatmentandshouldthereforeconsultwithadoctor.Blood PressureCategory

Systolic(mmHg)

Diastolic(mmHg)

NormalLessthan120

And

Lessthan80

Prehypertension

120–139

Or

80–90


140–159

Or

90–99


160orhigher

Or

100orhigher

HypertensiveCrisis(EmergencyCareNeeded)

180orhigher

Or

110orhigher

Pseudo High Blood Pressure Pseudo high blood pressure or pseudo-hypertension is a condition causedby the calcificationof arteries.With aging,calciumstarts todepositalongside thearterywhichcan lead to inaccuracies inbloodpressurereadings.Thismeans thatalthoughaperson’sbloodpressure isnormal,themeterwillregisterthatperson’sbloodpressureashigh.Thefollowingareindicationsthatmaybesuggestiveofthepossibilityofpseudohighbloodpressure:

Thepersonexhibitsnoothersignsofhighbloodpressure.The person exhibits low blood pressure symptoms despite readingsindicatinghighbloodpressure.Treatmenthasnoorlittleeffectsonbloodpressure.

Ifyoususpectpseudohighbloodpressure,itisadvisedtoconsultadoctorwhocanperformotherassessmentstogetadirectmeasurementofbloodpressure.Treating elderly patients for high blood pressure, including those who haveisolatedsystolichypertension,includesfollowingthegeneralguidelinesoutlinedin Section 3 of this guide. In most people however, a combination ofmedicationswillbeneedforelderlypatientstoreachtheirbloodpressuregoals.PosturalLowBloodPressureRoughly10%ofelderlypeoplewillexperienceposturalhypotension(lowbloodpressure).Posturalhypotensionischaracterizedby a sudden fall in blood pressure by as much as 20 mmHg after standing.Instancesofdecreasesinbloodpressurewhenstandingareevenmorefrequent

inelderlypersonswhoalreadyhavediabetes,adrenalgland failure,or systolichighbloodpressure.Symptomsofposturalhypotensioninclude:

BlurryvisionLightheadednessDizzinessLossofconsciousness

In order to treat or alleviate the effects of postural hypotension, the followingapproachesmaybetaken:

Makingsurethepersoniswellhydrated.Performing legexercises– this is toencouragebloodbackflowandtominimizepoolingofbloodinthelegs.Reducing the dose of blood pressure drugs such as alpha and betablockers.Tiltingtheperson’sbedtoelevatetheirhead.Wearingelastichose–thisisbecauseinelderlypeople,bloodtenstoremain in the lower part of their body. Wearing elastic hosesdiscourages pooling of the blood in the legs and helps push bloodbacktotheheart.

Medications That Raise Blood PressureMany elderly people suffer from avariety of health related complications which are usually treated withmedications.Those that suffer fromarthritis forexample,areoftenmaintainedonNSAIDs (nonsteroidal anti-inflammatorydrugs).Thesedrugsprovidepain-killing,fever-reducing,andanti-inflammatoryeffects.NSAIDs that can be purchased over-the-counter include: (Brand Name) –GenericName

(Advil,Motrin)–Ibuprofen(Aleve)–NaproxenSodium(Ascriptin,Bayer,Ecotrin)–Aspirin

NSAIDs that are only available with a doctor's prescription include: (BrandName)–GenericName

(Anaprox)–NaproxenSodium

(Celebrex)–Celecoxib,Sulindac(Daypro)–Oxaprozin,Salsalate,Diflunisal(Feldene)–Piroxicam(Indocin)–Indomethacin,Etodolac(Mobic)–Meloxicam(Naprosyn)–Naproxen,Nabumetone,KetorolacTromethamine(Vimovo)–Naproxen/Esomeprazole(Voltaren)–Diclofenac

NSAIDsmedicationsspecificallyincludeawarningthattheycauseanincreasedrisk of heart attack, stroke, or stomach bleeding - especially in higher doses.Because of this, an elderly person with high blood pressure who is takingNSAIDs should immediately consult their physician and discontinue themedication ifpossible.This isbecauseNSAIDs,particularlywhenmixedwithmedicationforhighbloodpressure,blocktheactionofthehigh-blood-pressure-loweringdrug,therebyraisingbloodpressure.The followingaresteps thatcanbe taken to treathighbloodpressure forelderlypersons:

Improvenutrition,e.g.byfollowingtheDASHdiet–theDASHdietmay lower blood pressure enough to eliminate the need formedications.Reduce salt intake – the lower the salt intake, the lower the bloodpressure.Reducealcoholintake.Stopsmoking.Reduceexcessiveintakeofcaffeine.Increasedailyexercise.Incorporate mind-body therapies, e.g. meditation and yoga into thedailylifestyle.Lastresort:takingmedicationsthatlowerbloodpressure.

All of these positive lifestyle changes that you can adoptwill be discussed ingreaterdetailinSection3ofthisguide.Youwillalsofindexerciseplans,eatingplans,guidanceonappropriatedailycaffeineandsodiumintake,andotherstepsyoucantake.

3.TreatingHighBloodPressureinChildrenHighbloodpressureinchildrencanhavedifferentcauses,themostcommononebeing obesity and other problems associated to childhood weight. Other riskfactorsincludeafamilyhistoryofhighbloodpressure,sleepdisorders,andsleepapnea.Highbloodpressureinchildrencanresultinmoreseriousandlong-termhealthconsequences,includingstroke,heartandkidneydisease.Normal Blood Pressure inChildren Children begin their liveswith amuchlowerbloodpressure.Becauseof this, it is important tounderstand thenormalprogressionofbloodpressureofyourchild.Thiswillhelpyoudeterminewhenyourchild’sbloodpressureistoohigh.Newborns /ToddlersAge

Normal BloodPressure(SBP/DBP in mmHg)

Newborn 55-75/35-450-3months 65-85/45-553-6months 70-90/50-656-12months 80-100/55-651-3years 90-105/55-70The average systolic blood pressure (SBP) of a newborn child ranges fromaroundaround55mmHgto75mmHg.Theiraveragediastolicbloodpressure(DBP)rangesfrom35mmHgto45mmHg.However,withinamonthofbirththeir systolic blood pressure can rise to 85 mmHg and will continue to risethroughoutthechild’slifetimeandintoadulthood.Young ChildrenAge

Normal BloodPressure(SBP/DBP inmmHg)Girls

Normal BloodPressure(SBP/DBP inmmHg)Boys

Age3 104-110/65-68 104-113/63-67

Age4 105-111/67-71 106-115/66-71Age5 107-113/69-73 108-116/69-74Age6 108-114/71-75 109-117/72-76Age7 110-116/73-76 110-119/74-78Age8 112-118/74-78 111-120/75-80Age9 114-120/75-79 113-121/76-81Age10 116-122/77-80 114-123/77-82Age11 118-124/78-83 116-125/78-83Age12 120-126/79-82 119-127/79-83Itisimportanttorememberthatheightcanaffectbloodpressure.Forexample,atall 6-year-old childwill have a higher blood pressure than a short 6-year-oldchild. Because of this, a tall boywho is healthywill have amaximum bloodpressure reading of 125/83mmHg at the age of 11,while a short boy of thesameagewillhaveabloodpressurereadingof116/78mmHg.WhiteCoatEffect/WhiteCoatHypertensionThewhitecoateffectmeansthata blood pressure reading in a clinical or settingwill be higher than the bloodpressurereadingtakenathome.Thisisoftencausedwhenapatientisnervousoranxious about having their blood pressure tested by a nurse or doctor. Thismakes it difficult to to establish whether a patient actually has high bloodpressure.Whitecoathypertensioncancausethesystolicbloodpressurereadingto be around10mmHghigher and the diastolic bloodpressure reading to bearound5mmHghigherthanusual.Thewhitecoateffect isparticularlycommonamongchildren.Becauseof this,home monitoring of blood pressure as outlined in Section 1, is of utmostimportancewhendealingwithhighbloodpressureinchildren.The Causes of High Blood Pressure The three main causes of high bloodpressure have been identified as being hereditary, or as a result of obesity ordisease.HereditaryHigh blood pressure, just like height or hair color, can run in the

family.Many childrenwith high blood pressure also have adult relatives thatsuffer from high blood pressure. This indicates a hereditary aspect tohypertension. This link is particularly prevalent among African-Americanchildrenwherethereisahigherincidenceofhighbloodpressure.Whileonecannotcontrolhereditaryriskfactors,therearestepsthatcanbetakento live a healthy life, thereby lowering other risks associatedwith high bloodpressure. Healthy lifestyle choices, which will be discussed Section 3, haveallowedmanypeoplewithafamilyhistoryofhighbloodpressuretoavoidhighbloodpressurealtogether.DiseaseWhenanewbornchildhascontinuoushighbloodpressurethroughto6years of age, this is usually classified as secondary high blood pressure.Secondaryhighbloodpressure isbloodpressure resulting fromadisease.Themostcommoncausesofsecondaryhighbloodpressureinthisagegroup(0–6years) is coarctation (congenital narrowing of the aorta), kidney disease, orblockageofoneorbotharteriestothekidneys.Fromtheageof7onwards,secondaryhighbloodpressureisstillcommon,butessential blood pressure starts to appear. Essential blood pressure is bloodpressure where the exact cause is unknown. Obesity begins to also have animpactonbloodpressureatthisage.

Generally, before the age of 11, most children with high bloodpressure(around90%)willhavesecondaryhighbloodpressure.Fromtheageof11onwards,thecausesofhighbloodpressurebeginto mirror those of hypertension in adult. Essential blood pressurebecomessignificantlymorecommonfromthisageonwards.

Obesity Obesity is considered the primary cause of high blood pressure inchildren.Italsoincreasestheriskofthechilddevelopingotherhealthproblems,suchasdiabetesandheartdisease.Obesityisoftenduetoacombinationofthefollowingtwofactors:toomuchfoodandtoolittlephysicalactivity.For children with high blood pressure, lifestyle changes are stronglyrecommended.Pharmacological interventionshouldbeamethodof last resort,only for higher levels of blood pressure, or if the results following lifestyle

changesareineffective.WhattoDoIfYourChildHasHighBloodPressure

When your child has high blood pressure, it is crucial to immediately consultyour pediatrician. The doctor should examine the child’s medical history, thefamily history, aswell as perform a physical examination to uncover possiblecausesofhighbloodpressure.In most cases, the doctor should be able to pinpoint the cause if high bloodpressure after a careful evaluation. In caseswhere the cause is reversible,e.g.where hypertension caused by coarctation of the aorta or an obstruction of anarteryleadingtothekidney,thedoctormightcallforsurgery.Wherethecauseisunknown (essential high blood pressure), lifestyle changes can be adopted inorder to control high blood pressure. Lifestyle changes, particularly in olderchildren,maybesufficienttoreversetheeffectsofhighbloodpressure.Insomecases, forexamplewhere thecauseofhighbloodpressure issecondary,bloodpressuremedicationsmaybeprescribed.Lastly, it is crucial to have your child’s blood pressure checked regularly inorder to assess whether blood pressure treatment, whether that is lifestylechangesortheadministrationofmedications,isworking.Thefollowingarelifestylemodificationsyoucanadopttoloweryourchild’sbloodpressure:

Avoidorreducestress– if stress is thecauseofyourchild’shighbloodpressure,oracontributingfactor,therapymaybeprescribedinordertohelpyourchilddealwiththeirconcernsandanxieties.Avoid tobacco smoke – reducing secondary smoke, as will bediscussedinSection3,subsection5.Choosehealthyfoods–followtheDASHdietplanbyencouragingfresh fruits, vegetables and whole-grain foods. The best way to dothis is tomakehavingabalanceddieta familyaffair.Moreaboutanutritionally balanceddiet canbe found inSection3, subsection2.SampleDASHdietplanscanbefoundinSection3,subsection3ofthisguide.Encourage daily exercise – it is important for your child to

understandthatexercisingregularlyiscrucialtohealth.Encouragingphysical activity goes hand in hand with limited the amount yourchildspendswatchingTVorplayingvideogames.Monitoringtheweightofyourchild–Ifyourchildisoverweight,itisimportanttoencouragehealthyeatingandregularexercisetohelphimorher loose excessweight. It is often recommended to consultwith your child’s doctor or health specialist to help setweight-lossgoals.Eliminate caffeine – If your child drinks any drinks that containcaffeine,heorsheshouldbeencouragedtogiveupthishabitasearlyaspossible.Reducesaltconsumption–Reducingdaily salt intake iscrucial toloweringbloodpressure.WewilldiscusstheeffectsofsaltonbloodpressureandhowtogoaboutreducingsaltinSection3,subsection1.

Adopting all of the above, or at least a combination of the listed lifestylemodifications,will come a longway in lowering your child’s blood pressure.Moreinformationontheeffectoftheselifestylechangesonbloodpressure,andhowtogoaboutimplementingthese,arefoundinSection3ofthisguide.

4.HighBloodPressure,WomenandChildbearingOralcontraceptivesincreasetheriskofbloodpressurewithdurationofuse.Thisis whywomenwho take oral contraceptives should have their blood pressurechecked regularly. High blood pressure occurs in approximately 10% of firstpregnanciesand inaround8%of allpregnancies. It isparticularlycommon inwomenwhohavepreviouslytakenoralcontraceptivesforalongperiodoftime.In the U.S. specifically, high blood pressure affects around 6 – 8 of allpregnancies, according to the National Heart, Lung, and Blood Institute(NGLBI). Roughly 70% of high blood pressure cases occur in first-timepregnancies.Highbloodpressurecanbeeithertemporaryorpermanentandcanappeareitherbeforeorduringthepregnancy.HighBloodPressureBeforePregnancyWomen with high blood pressure or any other related pre-existing conditionbeforeorduringpregnancyshouldbemonitoredcarefullybecauseofincreasedrisks to themother and the fetus. If you alreadyhave a pre-existing condition(any of those listed below), it is recommended to consult your doctor beforebecoming pregnant. This is because any pre-existing conditions, particularlythoserelatingtohighbloodpressure,mustbecloselymonitoredandcontrolledduringpregnancy.Ifyouare takinghighbloodpressuremedicationandare intendingonbecomepregnant,itiscrucialtofirstconsultyourdoctor.Ifyoualreadyhavehighbloodpressure, it is also important to keep in mind that pregnancy can make highbloodpressureevenmoresevere.Ifyouarepregnantorplan tobecomepregnant, it is important toconsultwithyourdoctorifanyofthefollowingappliestoyou:

Havehypertensionbeforebecomingpregnant– In thiscase, it isimportant tocheckwithyourphysician tohaveyourbloodpressurecheckedandalso toseewhetherornotyoucanstoporreduceyourbloodpressuremedication.Are takingACE inhibitors orARBs – If you are taking anACE

inhibitororanangiotensinreceptorblockerandthinkthatyoumaybepregnant,youmust immediatelynotifyyourdoctor.This isbecausethesemedicationshaveshowntobeharmfulforboththemotherandfetusduringapregnancy.Ifyouareplanningtobecomepregnantandare taking any of thesemedications, it is important to consult yourdoctorforalternatives.Have kidney disease – If you suffer from kidney disease, it isimportanttodiscusswithyourdoctorwhetherpregnancyisadvisable.This is because there is an increased risk of kidney failure withpregnancy.Thereishoweverevidencethatwomenwithmildkidneydisease(stages1–2),normalbloodpressureandlittletonoproteinintheirurinecanhaveahealthypregnancy.Formoreinformationonpregnancyandkidneydisease,youcanvisitwww.kidney.org.

Whichever of the above conditions you have, it is preferable to consult yourphysician before becoming pregnant to make sure you understand the riskfactorsassociatedwithpregnancyinyourspecificcase.Bycarefullycontrollingyourbloodpressureandfollowingtherecommendationsofyourphysician,youcanincreaseyourchangeshavehavinganormalpregnancyandahealthybaby.HighBloodPressureDuringPregnancyEven if you do not have hypertension or another pre-existing condition, it isneverthelessadvisabletovisityourdoctorbeforebecomingpregnantandtohaveyourbloodpressuremeasuredandrecorded.This isbecausetherearedifferentfactorsthatcancausehighbloodpressureduringpregnancy.Havingyourbloodpressure measured before pregnancy will allow your doctor to determinewhetherornotyourbloodpressurereadingisneworwhetherithasbeenatthatlevel before your pregnancy.This information is particularly beneficial shouldyoudevelophighbloodpressureduringpregnancy.PreeclampsiaPreeclampsia isacondition inpregnancywhich ischaracterizedbyhighbloodpressure and signs of possible damage to other bodily organs such as thekidneys.Preeclampsiacancausefetalcomplications,harmtheplacenta,andcancase damage to the kidneys, liver and brain of the mother. The complication

usuallystartsafterweek20ofapregnancyinwomenandistypicallycuredwithdeliveryofthebaby.Preeclampsiaisdangerousforboththemotherandthefetusandcancauseseizuresifleftuntreated.The exact cause of preeclampsia is unknown. The risk of developingpreeclampsiaisgreaterifanyoneofthefollowingappliestothepatient:

It isherfirstbabyor it isababywithanewpartner,particularly ifthemotherisyoungerthan19orolderthan40.Shehadpreeclampsiainapreviouspregnancy.Hermotherhadpreeclampsia.Sheiscarryingtwins/morethanonebaby.Sheisobesepriortopregnancy.Shehadapre-existingkidneydiseasebeforebecomingpregnant.Shehadhighbloodpressurebeforebecomingpregnant.She has diabetes with an associated complication such as kidneydisease,nervedisease,oreyedisease.

Thefollowingaresymptomsassociatedwithpreeclampsia:

Alargeamountofproteinintheurine(morethan300milligramsofproteininurinewithina24-hourperiod).Abdominalpain.Blurredvision/changesinvision.Excessiveorrapidweightgain.Headache.Swelling.

Preeclampsia can occasionally degenerate into eclampsia, which is a life-threateningcondition.Eclampsiaisahypertensiveemergencythatcangiverisetoserioushealthcomplicationssuchasbrainswelling,seizures,kidneyfailure,bloodclottingdisorders,pulmonaryedemaandblindness.Thereiscurrentlynoprovenwaytopreventpreeclampsia.Thereisnospecificdiagnostictestforpreeclampsia.Highbloodpressure,excessivelevelsofproteinin the urine, coupled with any of the above or a combination of the abovesymptoms,however,isusuallyindicativeofpreeclampsia.PreeclampsiaandChronicHighBloodPressure

The treatmentof preeclampsia in thepresenceofhighbloodpressuremust beeven more controlled. This is because during a pregnancy, preeclampsia candegeneratechronichighbloodpressure.Inthefaceofthisseriouscomplication,termination of the pregnancy may be suggested as a form of curingpreeclampsia.Thefollowingareearlywarningsignsofpotentialpreeclampsiainpatientwithhighbloodpressure:

Abnormalliverfunction,Proteinintheurine/suddenincreaseofproteinintheurine.A sudden increase in blood pressure (that has previously beencontrolled).A tendency to bleeding (caused by a platelet count of less then100.000percubicmillimeterofblood).

Thebestpreventativestepsthatyoucantakeifyouarepregnantaretoreceiveearly and regular care and to follow your physician’s recommendations.Haveyourbloodpressurecheckedregularlyandmanageyourbloodpressureasmuchaspossible,e.g.byengaginginregularexerciseandbylimitingsaltintake.Transient(Temporary)HighBloodPressureHighbloodpressureduringpregnancyistransientortemporaryif:

There isnopreeclampsia associatedwith thegestationalhighbloodpressure.Noproteinisfoundintheurineandthepatientexperiencesnoneoftheothersignsorsymptomsassociatedwithpreeclampsia.The high blood pressure disappears approximately 12 weeks afterdelivery.

Transienthighbloodpressureistypicallynotdirectlyharmfultothemotherandfetus and is therefore not treated during pregnancy. It does however tend toreappearinfuturepregnancies(itisnoparticularcauseforconcern)andisalsoawarning sign for potential future essential blood pressure. Because of this,mothers who have experienced transient high blood pressure should beencouragedtoadoptheart-healthylifestylemodifications.Afterall,preventionisbetterthancure!

Lifestylechanges thathaveablood-pressure-loweringeffectandwhichcanbeeasily incorporated in one’s every day life can be found in Section 3 of thisguide.

5.HighBloodPressureandDiabetesCareDiabetes is ametabolicdiseasecharacterizedbyelevatedglucose levels in theblood.Therearetwomaintypesofdiabetes:

Type 1: Where your body is unable to produce any insulin.Treatmentoftype1diabetesismadebyinsulininjections,alongwithlivingahealthyandbalancedlifestyle.Type 2:Where your body cannot use insulin or does not produceenough insulin. Treatment of type 2 diabetes is typically includesleading a healthy and balanced lifestyle alone. At times, insulininjectionsortabletsmaybeneeded.

Diabetes damages the arteries of the heart and can cause atherosclerosis.Atherosclerosisisadiseasecharacterizedbythehardeningofthebloodvesselswhich is causedby thedeposit ofplaque in the innerwallsof the arteries.Asseeninthediagrambelow,thiscanleadtoanarrowingofthearteries,whichinturncauseshighbloodpressure. If leftuntreated, thiscan lead toheart failure,bloodvesseldamage,andstroke.

Peoplewithdiabetesarethereforeatanincreasedriskofdevelopinghighbloodpressure.Ifyouhavediabetestherefore,itiscrucialtohaveyourbloodpressurestrictly controlled because high blood pressure can worsen complicationsassociatedwithdiabetes.Peoplediagnosedwithdiabetesshouldhavetheirbloodpressuremeasuredregularly.Thisisparticularlyimportantbecausepeoplewith

diabetesareatanincreasedriskofdevelopingheartcomplicationsatayoungerage.Thegoalbloodpressurereadingofapersonwithdiabetesis130/80mmHgorless.Havinghighbloodpressurealso raisesyour riskofdevelopingdiabetes.Othernon-controllable contributing factors that increase your risk include: your age,ethnicbackground,familyhistoryofdiabetes,amongstotherthings.Signsandsymptomsofdiabetesinclude:

Blurredvision/changesinvisionExtremefatigueFrequentneedtourinate,particularduringthenightIncreasedhungerIncreasedthirstWeightloss

ManagingDiabetesandHighBloodPressure

Bloodpressurelevelscanbeloweredthroughtheadministrationofmedicationsand through theadoptionofheart-healthy lifestylechanges.Thesame lifestylechanges can be adopted to prevent and control both diabetes and high bloodpressure.Theyinclude,amongstotherthings:

ControllingbloodsugarEatinghealthy–dotheDASHdiet!Maintainingahealthybodyweight.Exercisingregularly.Limitingalcoholconsumption.Limitingsaltintake.Quittingsmoking

All of thesewill be discussed in the following section.However, if you havediabetesandhighbloodpressureit ishighlyrecommendedtovisityourdoctorregularly.Ifyouhavediabetesandhaveabloodpressurereadingof140/80mmHg or more despite lifestyle modifications, medications are usually advised.There are several available blood pressuremedications butwhich one you areprescribedwill depend on a variety of factors, such as: your age, your ethnicorigin, other medications you take, your medical history, and possible side-effectsoftheassignedmedication.

Section3:TreatingandPreventingHighBloodPressure

Everyone shouldhave theirbloodpressurecheckedona regularbasis. Ifyourblood pressure is high, it is important to seek advice and adopt lifestylemodificationsthatwillhelptoreduceyourbloodpressure.Formostpeople,thelifestylechangesoutlinedinthissectionwillbesufficienttocontrolbloodpressure.Forothers,usuallythoseatstage2hypertension,suchchangesareinsufficientandprescriptionmedicationsareneededtocontrolbloodpressure.Butevenfor thosereceivingpharmacologic treatment,adapting thesehealthy lifestyle changes isnevertheless critical because they serve to enhancetheeffectivenessofmedications.Atwhateverstageyoufindyourself,therearefivekeylifestylechangesthatyoucan adopt to prevent or reduce your risk of developing high blood pressure.Thesewillbediscussedinturninthissectionandbroadlyincludethefollowing:avoiding salt, adopting a healthy diet, avoiding harmful substances, exercisingregularly,andmanagingstress.

1.CuttingDownonSalt

Whentryingtoreduceyourbloodpressure,saltisyourworstenemy.Studieshavefoundthat,inmostcases,eatinglesssaltleadstolowerbloodpressureand fewer instancesofhealthcomplicationsassociated to theheartorbrain.Therefore,generallyspeakingtheloweryoursaltintake,theloweryourbloodpressure. This is because excess sodium holds excess fluid in the body,creating an added burden on your heart, thereby increasing blood pressure.Because of this, controlling your salt intake is of utmost importance inlowering your blood pressure and thereby reducing your risk of developinghealthcomplications.Inthissubsection,wewillcovereverythingyouneedtoknowaboutsalt,howtoreducetheamountofsaltinyourdiet,whichfoodsarehighinsalt,whichfoodsarelowinsalt,aswellastricksandtipstostickingtoalow-saltdiet!Sodium:TheTruthItisimportanttorememberthatsodiumisinmanywaysourfriendaswellasourenemy.Sodiumiscrucialforourbodyasitmaintainsthe acid and base balance which is necessary for our bodily functions tooperate effectively. The normal sodium balance of our body can bemaintainedbyadailyintakeofaround3/4ofateaspoonofsalt.Foodlabelswillusuallystatetheamountofsodiumcontent.ThedietaryguidelinesoftheAmericanHeartAssociationrecommendadailyintakeof1,500mgofsodiumaday.TheaverageAmericanhowever,consumesaround3,400mgofsodiumaday.Contrary to common belief, the biggest contributor to our daily sodiumconsumption isnot tablesalt– thevastmajority (around75%)ofsodiumisbeingconsumedthroughrestaurantfoodsandprocessedfoods.SodiumContentinSaltSaltcontainsaround40%sodiumand60%chloride.Thefollowingaretheapproximateamountsofsodiumfoundintablesalt:

1/4teaspoonsaltcontains575mgsodium1/2teaspoonsaltcontains1,150mgsodium3/4teaspoonsaltcontains1,725mgsodium

1teaspoonsaltcontains2,300mgsodiumTheU.S.FoodandDrugAdministration(FDA)haspublished thefollowingguidelinesforfoodcompanieswhichhelpyouunderstandthesaltcontentoftheproductsyoupurchase(accurateasofMarch2016:itisimportanttonotethat theFDAiscurrentlyproposingupdates to theNutritionFacts labelsforpackagedfoods).

‘Sodium-Free’ means the product contains less than 5 mg ofsodiumperserving.‘VeryLowSodium’meanstheproductcontains35mgofsodiumorlessperserving.‘LowSodium’means theproduct contains140mgof sodiumorlessperserving.‘ReducedSodium’means theproduct contains at least 25% lesssodiumthantheregularproduct.‘LightinSodium’or‘LightlySalted’meanstheproductcontainsatleast50%lesssodiumthantheregularproduct.‘No-Salt-Added’, ‘Withoutaddedsalt’or ‘Unsalted’meansnosaltisaddedtotheproductduringprocessing–notehoweverthat,unless specifically stated, theseproductsmaynot be salt/sodium-free.

MakingGoodFoodChoices!Asmentioned earlier, processed foodmakes up around 75% of the normalsodium intake.Because of this, reducing the amount of processed high-saltfoodgoesalongwayinhelpingyoumanageyourbloodpressure.Thefollowingisalistofpreparedfoodsthatareparticularlyhighinsodium.It is therefore highly recommended to reduce or cut out your intake of thefollowing:

AnchoviesBacon,ham,poultry,sausage,coldcutsandcuredmeatsBreadsandrollsBouilloncubesCannedtuna

CannedvegetablesCheese(naturalandprocessed),particularlycottagecheeseCondimentsCookingsauces,e.g.soysauce,spaghettisauceCroutonsGravyOlivesPicklesPizzaPreparedmeatdishes,e.g.beefstew,chili,andmeatloafPreparedpastadishes,e.g.pastasalad,lasagna,andspaghettiwithmeatsaucePrepared sandwiches, e.g. hamburgers, hot dogs, and submarinesandwichesPreparedsoups,e.g.cannedsoupSalsaandsaladdressingsSavorysnacks,e.g.suchaschips,crackers,popcorn,andpretzelsTomatoandvegetablejuice

TipsandTrickstoReducingYourSaltIntake:Day-to-daysalt-reducinghabits:

Removethesaltfromyourdiningtableandhideitinthecupboard!Eatfresh,rawvegetables.Substitutecrispsandothersaltysnackswithfruits.Reduce intake of the following sauces: mustard, ketchup,Worcestershiresauce,allofwhicharehighinsalt.Reduceintakeofsalt-curedfood.Avoiddriedfruitsthatcontainsalt.Avoid processed foods. As a general rule of thumb, the moreunprocessed your food, themore raw it is and the lower the saltcontent.

Whenbuyingfood:

Buyfreshfoods.Check the label!Onlypurchaseproducts that state the following:‘reduced sodium’or ‘no salt added’.As ageneral ruleof thumb,

avoidproductsthatcontainmorethan180mgofsodium.Purchaseno-saltorlowsodiumcannedfoods.

Whencooking:

Whencooking,alwaysuselesssaltthanthanstatedinarecipe.Rinsecannedfoodsthatcontainsodium.Thisremovesthesodiumbeforecooking.Toflavoryourfood,substitutesaltwithherbs,spices,lemon,lime,vinegar,whiteorredwine.Avoid condiments that are high in salt, e.g. soy sauce, teriyakisauceandanythingthatcontainsMSG(monosodiumglutamate).Avoidsaltedbutterandsauces/dressingswhicharehighinsalt.

Wheneatingout:

Wheneatingout,requestyourfoodtobepreparedwithlittlesaltorrequest tohavesaucessuchassaladdressingson thesideso thatyoucancontroltheamountyoueat.

Potassiumhelps!Bothpotassiumandsodiumaffectbloodpressure.Eatingfoodsthatarehighin potassium, such as bananas, beans, dark leafy greens, potatoes, squash,yogurt,fish,mushroomsandavocadoes,canhelpyoubalanceoutsomeoftheharmfuleffectsthatsodiumhasonyourbloodpressure.In summary therefore, in order to promote a lifestyle emphasizing propernutrition, the following are three general guidelines which you shouldfollowing:

Reducesaltintaketolessthan5gofsaltperday(i.e.justunderateaspoon).Eatatleast5servingsoffruitandvegetablesperday.Reduceintakeofsaturatedandtotalfats.

2. A Slimmer You! – Choosing Foods That Lower HighBloodPressure

Weight reduction is central topreventingand reducinghighbloodpressure.Adopting aDASH (DietaryApproaches to StopHypertension) eating plan,highinpotassiumandcalciumwithsodiumrestriction,stillremainsoneofthemost effective ways in which you can lower your blood pressure. StudiesdatingbackacenturyhaveshownthatallpatientswhohaveadoptedaDASHdiet have successfully managed to reduce both their systolic and diastolicbloodpressurereadings.DASHTheoryDASHemphasizesfruitandvegetableintake.Thisisbecausethis category of foods is high in potassium - the higher the potassium, thelower the blood pressure. This correlation is nevertheless dependent on thereduction of salt intake. It is believed that a balanced diet with differentnutrients, coupled with reduced salt and increased potassium intake, isresponsiblefortheblood-pressure-loweringeffect.TheDASHdietemphasizesgoodnutritionovercaloriecounting.Adietthatis nutritionally balanced is most important in order to achieve long-termweightlosssuccessandlong-termhealthbenefits.Amongotherthings,thiseatingplanhasbeenshowntopreventthefollowing:

ObesityHighcholesterolHeartdiseaseType2DiabetesDifferentformsofcancer

DASHDailyServings:

1. VegetablesandFruits:8–10servingsperday

Whataregoodfoodchoices?Apples,applejuiceApricotsArtichokesBananasBroccoliCarrotsCollardsDatesGrapefruitGrapes,grapejuiceGreenbeansGreensKaleMangosMelonsOranges,orangejuice

PeachesPeasPineapplesPrunesSpinachSquashStrawberriesSweetpotatoesTangerinesTomatoes

Whatisaserving?1cupoflettuce/otherrawleafyvegetables½cupofothervegetables6ouncesofvegetablejuice1mediumfruit½cupoffresh,frozen,orcannedfruit½cupofdriedfruit6ouncesoffruitjuice

2. Grains:7–8servingsperdayWhataregoodfoodchoices?

CerealsthatarehighinfiberEnglishmuffinsOatmealPitabreadWholewheatbread

Whatisaserving?

1sliceofwholewheatbread½bagel½cupofdrycereal½cupofcookedrice,pasta,orothercereal

3. Dairy(Low-FatorFat-Free):2–3servingsperday

Whataregoodfoodchoices?Fat-freecheeseorpart-skimmozzarellaFat-freeorlow-fatyogurtSkimmedor1%fatmilkSkimmedorlow-fatbuttermilk

Whatisaserving?

1cupofmilk(1%fat)1cupofyogurt1½oz.ofcheese

4. Fats:2–3servingsperday

Whatisserving?

1tsp.ofoliveoil1tsp.ofmargarineormayonnaise1Tbs.ofregularsaladdressing2Tbs.oflightsaladdressing

5. Seafood,Poultry,orLeanMeat:0–2servingsperday

Whataregoodfoodchoices?

LeanmeatPoultrywithoutskinSteamedfish/meat(nofrying)

Whatisaserving?

3oz.roastedorbroiledseafood,skinlesspoultry,orleanmeat

6. Beans,Nuts&Seeds:1servingperdayWhataregoodfoodchoices?

Almonds,peanuts,mixednutsKidneybeansLentilsPintobeansSplitbeans

SunflowerorsesameseedsTofu

Whatisaserving?

1cupofcookedbeans1/3cupofnuts2Tbs.sunflowerseeds3oz.tofu

When selecting your meals, always remember to choose a lower-salt foodalternative.Ontopoftheabove,youcanalsoincorporate5servingsof‘sugars’perweek.Examplesofservingsincludethefollowing:

1cupoflow-fatfruityogurt½cupoflow-fatfrozenyogurt1Tbs.maplesyrup,jam,orsugar

Collectively,theabovefoodswillprovideyouwithanutritionallybalanceddietthatwillnotonlyboostyourmetabolism,optimizedigestionandrevitalizeyourbody’sfatburningmechanisms,butalsohelpreducecravingsandcontrolyourappetite!

3.DASHDietEatingPlansandTipsTheDASHdiet isbasedon2000-kilocalorie-a-dayeatingplan. It is incrediblyeasy to incorporate into your daily lifestyle and requires daily intake of thefollowing:EatingPlan1:

BreakfastLunch

Dinner

1 cup cornflakes

2oz.chicken 3oz.trout

1cup1%milk ½ oz. low-fatcheddar

1cuprice

1 slice wholewheatbread

1pitabread 1cupsquash

1tsp.margarine(even better: 1tsp.ofgrass-fedbutter)

1 tsp.margarine(evenbetter:1tsp. of grass-fedbutter)

1 cupspinach/kale

1tbsp.jam 1 cup rawcarrots

1 tbsp. lightItaliandressing

1banana 1orange 1½ oz. low-fatcheese

6 oz. orangejuice

Snacks:1mediumapple,1/3cupofalmondsEatingPlan2:

BreakfastLunch

Dinner

1cupoatmeal 2oz.leanbeef 3oz.salmon

1cup1%milk 1tsp.BBQsauce 1cupbrownrice

1 slice wholewheatbread

1breadroll 1 cup mixedbeansalad

1tsp.margarine(even better: 1tsp. of grass-fedbutter)

1 ½ oz. low-fatcheddar

1 tbsp. low-fatdressing

1mango 1 cup of sweetpotatoes

1cupspinach

6oz.prunejuice 1 cup lettucesalad

1½ oz.cornbreadmuffin

1 tbsp. low-fatsaladdressing

Snacks:1orange,1oz.driedfruit,2tbsp.sunflowerseedsDon’tknowwhattocook?Don’tworry,DASHdietrecipesandfoodideascanbefoundattheendofthisguideinthebonussection!Tipsthatwillmakestickingtothisdieteasier:

1. Do not turn your diet around one day to another. It is important togradually get used to your new healthy-heart eating plan. Slowlyincreaseyourintakeoffruitsandvegetablesdaybyday.

2. Increaseyourvegetableandfruitintakebyhavingtwoservingswitheachmealandtwoservingsduringthedayforasnack.

3. Use lactose-free milk or take lactase pills if you are lactoseintolerance

4. Check your food labels! Always select the food product with thelowestamountofsalt,cholesterol,saturatedfats,andtotalfats.

5. Slowly reduce your daily fat intake. Replace animal fats withvegetablefats.

6. Avoiddrinkingalcohol,sodaorothersugarydrinks.7. Don’tknowwhattohavefordessert?Choosefruits!

8. Base your meals around vegetables, beans and grains (instead ofmeat,fish,orpoultry).

4. A Fitter You! – Exercises that Lower High BloodPressure

Maintaininganormalandhealthyweightiscrucialincontrollingbloodpressure.Studiesmonitoringtheeffectsofweightlossonbloodpressurehaveshownthatforevery5kgofexcessweightlost,systolicbloodpressuredecreasesby2–10points.Yourheart is amuscleand likeall theothermuscles inyourbody, itmustbeexercised to become stronger andmore efficient. Of course, besides loweringbloodpressure,therearealsomanyotherhealthbenefitsthatflowfromregularphysicalactivity.Stickingtoaregularexerciseprogram:

Boostsyoursexdrive.Controlsyourweight.Improvesmentalhealthandmood.Improvesyourmemory.Increasesenergylevels.Lowers your blood sugar (thereby reducing your risk for type 2diabetesandmetabolicsyndrome).Reducesyour riskof somecancers (suchasbreast cancerand largeintestinalcancer).Strengthensyourbonesandmuscles.

Theabovelist,ofcourse,isnotexhaustive.Buthopefullyitprovidessufficientreasonforyoutoleaveyoursedentarylifestylebehindyouandbecomeanactiveandhappierperson!IMPORTANT:Donotehoweverthatifyouhavenotexercisedforacoupleofyears, it is important to consult your doctor before jumping straight into anexercise routine. Make sure to clear any new exercise programs with yourphysician. If you are aged 40 or above, you should first undergo a physicalexamination to determineyour current physical condition.Thiswill ultimatelydetermine the typeofexerciseplan that fitsyourcurrentfitness level,andwillhelpyouavoidanypotentialinjuries.

Before startingyourexerciseprogram, it is important tokeep the following inmind:

Startslowlyandprogressgradually.Getting toyourgoal takes timeandthekeytohealthyexercisingispersistenceandroutine.Exercisingdaily(ratherthanthreeorfourtimesaweek)hasamuchgreater effect on your blood pressure. This is because people withhigh blood pressure will experience a drop in blood pressure foraround7–8hoursafterexercising.Inthelongterm,regularexercisewillhaveahugeand long-lastingeffectonyourbloodpressureandhealth.Aerobicexercises(e.g.walking,running,swimming,cycling,tennis,etc.)haveamuchgreatereffectonyourbloodpressurecomparedtoanaerobic exercise (e.g. lifting heavy weights). Regular aerobicexercisecanwithtimeloweryourbloodpressureby10mmandhelpyougetoffbloodpressuremedications.Engaging in a program that contains aerobic, anaerobic, andstretchingexercises iswithoutdoubt thebest formofexercise -notonly will this lower your blood pressure, but also strengthen yourmuscles.

You might be unsure of how to gradually increase your exercise goals. Thefollowing is a sample 8-week exercise program for those beginning exercisewithplentyofmotivation!8WeekExerciseProgramforBeginnersWeek1 2 days of brisk walking or other aerobic

exercises(20minuteseach)1weighttrainingsession

Week2 3 days of brisk walking or other aerobicexercises(20–30minuteseach)2weighttrainingsessions

Week3 4 days of brisk walking or other aerobicexercises(30minuteseach)2weighttrainingsessions






Aerobicexercises(cardiovascularexercises):helpsloweryourbloodpressureandmakeyourheartstronger.Anaerobic exercises (strength training): good for your bones and joints andhelpsyoubuildstrongmusclesthatburnmorecaloriesthroughoutthecourseoftheday.Stretchingexercises:helppreventinjuryandmakeyoumoreflexible.The following is an example exercise schedule which combines a healthyamountofaerobicandanaerobicexerciseswithafocusonaerobic:Sunday Monday Tuesday Wednesday Thursday Friday SaturdayWalking Biking Running

for 20&StrengthTraining(weights)

Swimming StrengthTraining(resistance)

Hiking Tennis

for10Min.30minutesperday.Alwaysremembertowarmupandstretchforatleast5minutesbeforestartinganyvigorousphysicalactivity!The following is a 30-minute home strength training work out of moderateintensity.Allyouneedisayogamatandmotivation.Graduallyaddweightstoincreaseintensity.Warmup: 5 minute stretching or cardio ofchoice50secondsmountainclimbers10secondrest50secondspush-upsorplank10secondrest50secondsbicyclecrunches10secondrest50secondsjumpingjacksorburpees10secondrest50secondssquatsorwallsit10secondrestREPEAT5TimesIf running isyourgoal, the following isasample8-weekrunningprogramforcompletebeginners.Itisimportanttokeepinmindthatspeedshouldnotbethegoal-steadyprogressionisthekey.Walkforatleast3minutesbeforeandafterrunning,listentoyourbodythroughoutandmostimportantly,havefunandstayoptimistic!8WeekRunningProgramforBeginnersMonth1

Week1 Sunday:RestdayMonday:Run2minutes,Walk2 minutes (5 Repeats) Tuesday: 25 minutes ofbriskwalkingWednesday:Run2minutes,Walk

2 minutes (5 repeats) Thursday: 25 minutes ofbrisk walking Friday: 30 minutes of strengthtrainingSaturday:Restday

Week2 Sunday:RestdayMonday:Run3minutes,Walk2 minutes (5 repeats) Tuesday: 30 minutes ofbriskwalkingWednesday:Run3minutes,Walk3 minutes (5 repeats) Thursday: 30 minutes ofbrisk walking Friday: 30 minutes of strengthtrainingSaturday:20minutesofstretching/yoga

Week3 Sunday:RestdayMonday:Run4minutes,Walk2 minutes (5 repeats) Tuesday: 30 minutes ofbriskwalkingWednesday:Run4minutes,Walk3 minutes (5 repeats) Thursday: 30 minutes ofbriskwalkingFriday:30–45minutesofstrengthtrainingSaturday:30minutesofstretching/yoga


FromWalkertoRunnerMonth2


Week6 Sunday: Rest day Monday: Run 15 minutes,Walk2minutes (2 repeats)Tuesday:30minutesof brisk walkingWednesday: Run 15 minutes,

Walk2minutes(2repeats)Thursday:30minutesof brisk walking Friday: 30 – 60 minutes ofstrength training Saturday: 30 – 60 minutes ofstretching/yoga

Week7 Sunday: 30 – 60 minutes of stretching / yogaMonday: Run 15 minutes, Walk 1 minutes (2repeats) Tuesday: 30 minutes of brisk walkingWednesday:Run10min.,Walk 2min.,Run 20min.Thursday: 30 – 60 minutes of strength trainingFriday:Run10min.,Walk2min.,Run20min.Saturday:30minutesofbriskwalking

Week8 Sunday: 30 – 60 minutes of stretching / yogaMonday: Run 26 minutes, Walk 4 minutes (1time) Tuesday: 30 minutes of brisk walkingWednesday:Run28minutes,Walk2minutes(1time) Thursday: 30 – 60 minutes of strengthtraining Friday: Run 30 minutes (1 time)Saturday:30minutesofbriskwalking

WalkingYourWaytoaHealthyHeart!Do not worry if you can’t run, don’t like running or prefer starting withmoderate exercises. A study by the Life Sciences Division, conducted at theLawrenceBerkeleyNatural Laboratory inBerkley, California, has shown thatmoderate walking lowers your risk of developing high blood pressure, highcholesterol,anddiabetesmellitusjustasmuchasrunning.Thesameenergyusedformoderateandvigorousexerciseproducessimilar reductions.Therefore, themoreyouwalkorruneveryweek,thegreaterthehealthbenefits.These findings are consistentwith the recommendationof theAmericanHeartAssociationwhich recommends at least 30minutes of exercise per day. So toreaphealthbenefitsfromexercising,youshouldengageinatleast150minutesofmoderateactivityor75minutesofvigorousexerciseperweek.Rememberthat30minutesofphysicalactivityperdayshouldbetheminimum.

In the long-term, it will make a huge difference in improving your bloodpressure and general health. An alternative to 30-minutes of brisk walking iswalking10,000stepsaday.Useapedometerandkeeptrackofyourdailystepcount.Youshouldaim to increaseyourstepcountby500everydayuntilyoureach10,000!TipsforStayingMotivatedandActive!

Exerciseatthesametimeeverydaysothatexercisebecomespartofyourregularroutine.Alwayswearcomfortableclotheswhenexercising.Recordyourbloodpressurebeforeandafterexercising.Thisallowsyou to really see and understand the drastic benefits of exercise onloweringyourbloodpressure.Setrealisticgoals–startsmallandthinkbig!Make it fun: switch up exercises every day (alternate betweenrunning, walking, strength training, stretching and differentcardiovascularexercises).Exercisewithafriendorjoinaclub.

In summary therefore, it is important to remember that any type of physicalactivity, even low-intensity exercises such as walking, can lower your bloodpressure in the long-term.Always remember to engage at least 30minutes ofregular physical activity a day. The health benefits of exercise are substantialandwithoutdoubtworththeeffort!

5. The Triple Cure: Say No to Alcohol, Caffeine, andTobacco

Bysayingnotoalcohol,caffeineandtobacco,youwill:

Improveyourworkperformance.Improveyoursexlife.Increaseyourlifeexpectancy.Loweryourbloodpressure.

Mostpeoplewillfindithardtocuttheseoutpermanently.Cuttingdownononeorhopefullyallof thesehoweverwillgoa longwayin improvingyourhealthandyourbloodpressure.Pleasenotethatalcohol,caffeine,andtobaccoarecoveredinthissectiononlyinrelationtotheireffectsonhighbloodpressure.Forthosewishingtoeithergainacomplete understanding as to the effects and consequencesof these stimulantsonhealth,orthosewishingtoquitdrinkingorsmoking,informationandlinkstoresources that provide comprehensive information, advice, help andguidelinesareprovidedattheendofeachsubsection.Alcohol and High Blood Pressure Alcohol raises blood pressure. Bloodpressure falls back to normal once the drinking stops. While drinking inmoderation will not have long-term adverse effects on your blood pressure,individualswhodrink excessively over long periods of timewill experience apersistentriseintheirbloodpressure.Besidesraisingbloodpressure,alcoholabuseraisestheriskofbrainattacksandotherhealthcomplications,suchasheartdisease,depression,degenerationofthebrain, and an increased risk of cancer. Because of this, alcohol consumptionshouldbemoderated.HowMuchIsTooMuch?Thefollowingisconsideredtobe‘moderate’andreducingalcoholconsumptionto these levelshasshowntoreducebloodpressureby2–4mmHg(note thatthisistimedependentandforsomeindividuals,implementingthismodificationcouldhaveanevengreatereffectonloweringbloodpressure):

Men:2drinksperdayformostmenWomen:1drinkperdayformostwomen

Whatisadrink?Adrinkclassedas1oz.or30mLethanol:

24oz.beer10oz.wine3oz.whiskey(40%alcohol)

If you are suffering from alcoholism and wish to recover, please refer to thefollowingresources:

AlcoholicsAnonymous(AA):www.aa.org.National Council onAlcoholism andDrugDependence (NCADD):www.ncadd.org.

Tobacco andHigh Blood Pressure Smoking is widely known to irritate thelungs, thereby compromising your lung’s functional abilities. What is lessknown however, is that smoking also has an adverse effect on your bloodpressure. The nicotine in tobacco elevates blood pressure by constricting yourbloodvessels.Becauseofthis,themoreyousmoke,thehigheryourchancesofhavinghighbloodpressure.Studieshaveshownadirectcorrelationbetweentheuseoftobaccoproductsandhypertension. They have also shown that once a person quits smoking, theirbloodpressurealsofalls.Itisneverthelessimportanttobearinmindthatbloodpressure elevation is just one ofmany adverse health consequences caused bysmoking.IfYouAreaSmoker:QuitSmokingIfyouareasmokerandhavehighbloodpressure, quitting smoking will certainly come a long way in lowering yourbloodpressure.Onceyouquitsmoking,yourheartandlungswillusuallystarttofunction more normally again within 12 hours, thereby lowering your bloodpressure.Thefollowingareafeweffectivemethodsthatcanhelpyouquit:

Nicotine-replacement therapy, e.g. using nicotine gum, nicotinelozengeandnicotinepatches.

Takingmedication that aids smoking-cessation, such asChantixorZyban,whichhelpreducewithdrawalsymptoms.

For more information on how to quit smoking, please refer to the followingresources. These organizations and their websites provide information on theimpactofsmokingonhealth,alongwithcomprehensivetipsandguidelinesonquittingsmokingandavoidingsecondhandsmoke:

AgencyforHealthcareResearchandQuality(HRQ):www.ahrq.gov.AmericanCancerSociety:www.cancer.org.NationalCancerInstitute(NCI):www.cancer.gov.

The following provide both guidelines on quitting smoking as well asinformation on clinics and healthcare sites that provide smoking cessationprograms:

AmericanHeartAssociation:www.heart.org.AmericanLungAssociation:www.lungusa.org.

IfYouAreaNon-Smoker:AvoidSide-StreamTobaccoSide-streamtobacco,orsecondhandsmoke,issmokethatisinhaledfromanotherperson’scigarettes.This secondhand smoke can be just as harmful for your health and shouldthereforebeavoidedwheneverpossible.Thisside-streamtobaccocaninfactbeevenmoreharmfulbecauseit is‘unfiltered’andthereforecontainsmostof the‘badstuff’,includingnicotine.Thefollowingarestepsyoucantaketoavoidorreduceside-streamtobacco:

Donotallowanyonetosmokeinsideyourhomeorcar.Ifexposuretosmokecannotbeavoided,tryandimproveventilation,e.g.throughopeningwindows.

Caffeine and High Blood Pressure Although the case against caffeine isnowhereasstrongasthatagainstalcoholortobacco,caffeinealsohasshowntotemporarily increasebloodpressure.Moderatecoffeedrinkingwillnotusuallycauseanylong-termdamage.Ahabittooverdrinkonheavilycaffeinatedcoffeeontheotherhand,cancausepersistenthighbloodpressure.Studieshavefoundabloodpressure increaseof5mmHg insomepeoplewhodrink4–5ofhigh-caffeinated cups of coffee a day. Besides spikes in blood pressure, excessive

consumption of caffeine (over 300 mg of caffeine on a daily basis over anextended period of time) can have potential medical consequences, includingheartburn, insomnia, increased risk of heart disease, birth complications, andosteoporosis(thinningofthebones).Again, people who already have high blood pressure are more prone toexperiencing an increase in blood pressure due to excess caffeine intake. Buteven if you do not have high blood pressure, caffeine has been seen to causeshort but drastic increases in blood pressure. The effects of caffeine on bloodpressurearestillwidelydebated,withsomeresearchersbelieving thatcaffeineblocksahormonethathelpsarterieswiden.Coffeeandteahoweverarenottheonlysourceofcaffeine:abottleofcola(16oz.) contains around40mgof caffeine, a 100-grambar ofmilk chocolate hasaround20mgofcaffeine,and100gramsofdarkchocolatecontains43mgofcaffeine.HowMuchIsTooMuch?The general recommendation is not to exceed the maximum of 300 mg ofcaffeine per day. A standard coffee (5 oz.) will contain around 100 mg ofcaffeine.However,ifyoualreadyhavehighbloodpressureitisrecommendedtolimityourdailycaffeineintaketoaround200mg.Itisimportanttokeepinmindthatcaffeinecontentofbeveragesvariesbybrandandtypeofdrink.CoffeeType Size CaffeineContentBrewed 8oz.(237mL) 95–200mgBrewed(decaffeinated)

8oz.(237mL) 2–12mg

Specialty drink,e.g. latte ormocha

8oz.(237mL) 63–175mg

Brewed, single-servecups

8oz.(237mL) 75–150mg

Brewed, single-serve cups

8oz.(237mL) 2–4mg

(decaffeinated)Espresso 1oz.(30mL) 47–75mgEspresso(decaffeinated)

1oz.(30mL) 0–15mg

Instant 8oz.(237mL) 27–173mgInstant(decaffeinated)

8oz.(237mL) 2–12mg

On top of this, it is advised to avoid consuming caffeine before exercising asexercisenaturallyincreasesyourbloodpressure.Ifyouplantocutdownonyourcaffeineintake,itisalsoadvisedtodosograduallyoveraweekortwoinordertoavoidwithdrawalheadaches.Formoreoncaffeinecontentoffoodandmedications,theCenterforScienceinthePublicInterestoffersandextensivelistwhichcanbefoundontheirwebsite(www.cspinet.org) under the following link:http://www.cspinet.org/new/cafchart.htm.Insummary,toliveahealthylifestyleandcontrolyourbloodpressure:

Avoid excessive drinking of alcohol, for example by limitingintaketonomorethanoneregulardrinkaday.Quitsmokingandexposuretotobaccoproducts.Reduceyourcaffeineintaketotwostandardcupsoronestrongcupaday.

Treating and Preventing High Blood Pressure: Summary The benefits oflifestyle modifications on your blood pressure cannot be emphasized enough.Positive lifestyle changes do not only help lower blood pressure, they alsoenhance the efficiencyof antihypertensivemedication anddecrease the riskofcardiovasculardisease.Sticking to theDASHdietplan forexample,canbeaseffective asdrug therapy.Lastly, it is important to remember that the lifestylemodifications listed in this section are cumulative. That means that acombination of two, or ideallymore, lifestylemodifications can achieve evenbetterlong-lastingresults.

Section4:EnhancingYourHypertensionTreatmentTheblood-pressureloweringstrategiesoutlinedherearedesignedtosupplementand enhance your existing blood pressure therapy which should focus on thepointsdiscussedintheprevioussection.

1.ManagingStressHealthilyMental health has long been neglected by the medical community. A mentalinjuryhowevercanbeasharmfulasaphysical injury.Weoftenunderestimatetheimpactouremotionalhealthhasonourcardiovascularhealth.Stressfulsituationsandintensestresshasactuallyshowntocauseaspikeinourblood pressure.Although stress is not a confirmed contributor or risk fact forhigh blood pressure, stress certainly has an effect on our bodies and overallhealth.Whenweexperiencestress,ourbody releasesstresshormones intoourblood system. These stress hormones cause our heart to beat faster, therebyconstrictingbloodvesselsandraisingourbloodpressuretemporarily.Overtime,repeated instances of short-term stress could increase our risk of eventuallydevelopinghighbloodpressure.Currentlyhowever,thereisnoproofthatstressornegativeemotionsalonecancauselong-termhighbloodpressure.Rather,ithasbeensuggestedthatstressissometimes directly linked to bad blood-pressure-raising habits, including poorsleepinghabits,drinkingtoomuchalcoholandovereating.Whetheritisforhealthreasonsorforyourownpersonalwellbeing,learningtocope with stress and stressful situations is definitely a lifestyle habit worthacquiring. As with any other endeavor however, learning to manage stresshealthilytakespracticeandtime.The following are some ways in which you can reduce and control yourrelationshipwithstress:

Exercise regularly: Exercise releases endorphins and regularexercisecanreduceyourstresslevels.Knowwhatbringsyoupleasureandnurturethis:Whetherthisisgoing on a long relaxing walk, reading a book or nurturingencouragingrelationships.Practice gratitude: Changing your outlook by focusing on thepositivewilltransformthewayyoulookatlife’sfallbacks.Relaxandtaketimetocareforyourself:Beconscientioustotaketimeeverydaytofocusonyourselfandthepresentmoment.

Saying no: It is important to pinpoint your priorities and tounderstandyourownlimitations.Sometimesyoucannotcontrolwhathappenstoyou,butyoucancontrol how you feel about it: Understand what is out of yourcontrol and learn to accept that there are things that you cannotchange.Theonlythingyoucancontrolareyouremotions,nottobeaffectedbythatwhichhashappenedbuttofocusonyourself.Timemanagement:Allowyourselfenoughtimetogetthingsdone.Understandwhatcausesyourstress:Whetherthisisarelationshipwith a friend or rush-time traffic. If you can avoid these stresstriggers,makesurethatyoudo.

In addition to these methods, there are alternative mind-body techniques andpractices. If practiced regularly andover a sustainedperiodof time, these canalsohelpcontrolyourbloodpressure.

2. Alternative Mind-Body Techniques and Practices toReduceHighBloodPressure

“The natural healing force within each one of us is the greatest force ingettingwell.”

-Hippocrates(c.460BC–c.375BC)Alternativemind-body practices are relaxation techniques that can be used toreducestressandtolowerbloodpressure.Themind-bodymethodsdiscussedinthis section can also help treat chronic pain, asthma, anxiety, diabetes,depression, headaches, incontinence, insomnia and panic disorders. It isimportant to note that the exact effects of mind-body techniques on bloodpressurestillremainunclear.All of themethods outlined in this section also helpwith stressmanagement.Notealsothatstresscanalsobereducedusingappropriatephysicalexerciseaswell as positive social contact. Importantly, the mind-body therapies outlinedhereshouldnotreplacereducingsalt,loosingweight,stoppingsmoking,oryourbloodpressuremedication.Instead,theyshouldbeusedasawayofenhancingexistingblood-pressure-loweringtreatments.Mind-bodymethodsdiscussed in thissection include the followingmeditation,hypnotherapy(hypnosis)andbiofeedback.MeditationMeditationisthepracticeofsittingstillandconnectingwiththepresentmomentthrough focusing on one’s breath. Meditation has shown to have numeroushealthbenefitsandiscommonlyemployedtorelievestress,anxiety,depression,insomnia,andthesymptomsofcancerorcardiovasculardisorders.Itisusedtoinducepositiveemotionsandmentalcalmness.Adopting a regular meditation practice can help you maintain a focused andcalmmind.Meditationcanimpactonyourbloodpressureisbecausewhenyouare in a relaxed and calm state, your body produces nitric oxide.Nitric oxidehelpsyourbloodvesselsopenup,therebyreducingyourbloodpressure.

Meditationcanbepracticedfromthecomfortofyourhome.Thereisalsoagreatchoiceofmanydifferentapps,podcastsandonlinevideosforguidedmeditation.Across the country, there are alsomanydifferentmeditation centers that offerdrop-inmeditationclassesthatonlyaskforasmalldonation.HypnotherapyHypnotherapyorhypnosisisapracticewherebyapersonisguidedintoastateofheightenedattentionand relaxation.Hypnotherapycanbeused to alleviate thepsychological factors associated with headaches, anxiety, phobias, amongstother things. In some instances, hypnotherapyhashelpedpeoplequit smokingandloseweight,bothofwhichhaveapositiveeffectonbloodpressure.BiofeedbackBiofeedback is a technique that is used by trained people to control bodyfunctionsthatnormallyoccurinvoluntary,suchasbloodpressureandheartrate.There are many different biofeedback methods your therapist may use.Biofeedbackcanbeeffectiveforafewconditionsbutitisprimarilyusedtotreatmigraines,headaches,andchronicpain.For more information, including a directory of licensed hypnotherapists,hypnosispractitionersorbiofeedback specialistsnearyou,youcancontact theAssociation for Applied Psychophysiology and Biofeedback (AABP):www.aapb.org.Mind-body techniques can be used to supplement and enhance your currentblood pressure therapy and can be very effective when combined with theproven blood-pressure-lowering lifestyle changes as discussed in section 3.However,bearinmindthatwhilstmind-bodytechniquesaregenerallysafe,theydohavetheirownrisksandpossiblesideeffects.Becauseofthis,itisadvisedtoconsultyourhealthcareprovidershouldyouhaveanyconcerns.

3. AvoidingDrugsandSupplementsThatCanRaiseBloodPressure

Justastherearedrugsthathaveablood-pressure-loweringeffects,therearealsodrugsthatcancontributetohighbloodpressure.PainMedicationsAs mentioned previously, NSAIDs, both prescription and over-the-counterversions,canelevatebloodpressurebymakingyourbodyretain fluid, therebydecreasingthefunctionofyourkidneys.CommonusedNSAIDsthatraisebloodpressureinclude:

Ibuprofen(e.g.Advil)andNaproxen(Anaprox,Aleve).

Otherpainmedicationswhichcancausebloodpressuretoriseinclude:

Indomethacin(e.g.Indocin)andPiroxicam(Feldene).

BesidesNSAIDs, there are alsomanyother drugs and supplementswhich canraisebloodpressure,whichwillbecoveredinthissection.CoughMedications(Decongestants)CoughmedicationsoftencontainNSAIDsandmanyalsocontaindecongestants.Decongestantscanmakeyourbloodpressureandheart rate rise. Ifyouareonblood pressure medication, decongestants can prevent these from workingproperly.Examplesofdecongestantsinclude:

Phenylephrine(Neo-Synephrine).Pseudoephedrine(Sudafed).

If you have a cold or cough and have high blood pressure, or are at risk ofdeveloping high blood pressure, consult your physician regarding alternative

coughmedicationssuchasnasalspraysorantihistamines.HeadacheMedicationsSome medications used to treat headaches or migraines can also raise bloodpressure. If youhavehighbloodpressure, it is advised to consult your doctorbeforetakinganydrugstotreatyourheadacheormigraine.AntidepressantsAntidepressantscontainchemicalsthatcancauseaspikeinyourbloodpressure.Antidepressantsthathaveblood-pressure-raisingeffectsinclude:

Fluoxetine(e.g.ProzacandSarafem),Monoamineoxidaseinhibitors.Tricyclicantidepressants.Venlafaxine(EffexorXR).

If you are taking antidepressants, it is advised to have your blood pressurechecked regularly. If you have high blood pressure and are takingantidepressants, it is strongly advised for you to talk to your doctor and talkaboutalternativeprescriptions.BirthcontrolAsmentionedpreviously,birthcontrolpillsmayincreaseyourbloodpressure.Ifyouarecurrentlytakingbirthcontrolpillsorarepregnantandusedtotakebirthcontrol pills over a long period of time, it is advised you have your bloodpressurecheckedregularly.ImmunosuppressantsImmunosuppressantscanaffectyourkidneyandsomecanalsocauseyourbloodpressure to rise. Examples of immunosuppressants that can raise your blood

pressureinclude:Cyclosporine(Neoral,Sandimmune)andTacrolimus(Prograf).

If you are taking any immunosuppressants, it is recommended to have yourblood pressure measured on a regular basis, and to consult with your doctorshouldyouhavehighbloodpressure.HerbalsupplementsIt is always important to inform your doctor if you are taking any herbalsupplements. Ideally, it is always advised to check with your doctor beforetaking any herbal supplements. This is particularly if you have high bloodpressure - be aware that some supplements can raise your blood pressure orinterferewithyourbloodpressuremedication.Herbalsupplementsthatcanaffectoryourbloodpressureincludethefollowing:

ArnicaBitterOrangeEphedraGinkgoGinsengGuaranaLicoriceSennaSt.John'sWort

4.FightingSaltwithPotassiumAscoveredintheprevioussection,cuttingbackonsaltwillcomealongwayinhelping you lower your blood pressure. Just as sodium in salt sensitiveindividualscausesbloodpressuretorise,thereareotherelectrolytesormineralsthat have an effect on our blood pressure. Increasing intake of potassium,calcium, andmagnesiumhave all been shown to have be inversely associatedwithbloodpressure.Studies experimenting with potassium restriction have shown that too littlepotassium has the same effect on body pressure as toomuch salt. Because ofthis, adiet that includes avarietyofnatural sourcesofpotassium is crucial tocontrollingbloodpressure.Potassiumalsohelpsbalanceoutthenegativeeffectsofsodiumonbloodpressure.The recommended daily intake of potassium to help you lower your bloodpressureisroughly4.7grams(4,700milligrams).Food labelswillusually listhowmuchpotassiumaproductcontains.Thebestsourceofpotassiumhowevercanbederivedfromnaturalandrawproducts.Thefollowinglistisdesignedtogiveyouageneralindicationofthemostcommonfooditemsandtheirrespectivepotassiumcontents.FOODITEM(Howmuch?)=POTASSIUMCONTENT(inmg)

Acornsquash(1cup)=900Avocado(1/2mediumavocado)=680Banana(1mediumbanana)=451Cantaloupe(1cup)=450Cookedspinach(1cup)=839Dates(10whole)=541Driedapricots(10halves)=482Driedfigs(5whole)=666Honeydewmelon(1/4melon)=940Mango(1mediummango)=323Orange(1mediumorange)=250Orangejuice(1cup)=450Potato(baked)(1mediumpotato)=844

Prunes(10mediumprunes)=626Raisins(1/2cup)=375Strawberries(1cup)=247Sweetpotato(1cup)=950Tomatopuree(1/2cup)=525Wintersquash(1/2cup)=445

Generallyspeaking,youshouldtrytoatleastincorporate3.5gramsofpotassiuminyourdieteveryday,butideally4.7grams.Therearemanyadditionalbenefitsthat flow fromhaving a diet rich in potassium.Not only does potassiumhelplower your blood pressure, it also helps stabilize your heartbeat and preventkidneystones.Inordertoensurethatyouconsumeahealthyamountofpotassium,trytoeatatleast 5 portions of fruit and vegetables every day. This will give you a goodsource of potassium (as opposed to the potassium derived from potassiumsupplementtablets).IMPORTANT:Ifyouhavekidneydisease,increasingyourintakeofpotassiumcan be harmful. In this case, it is advised to consult your physician or healthspecialisttodeviseaneatingplanthatsuitsyourneeds.

5.BalancingYourElectrolytes:CalciumandMagnesiumPotassium,comparedtocalciumandmagnesium,hasshowntohavethegreatest,althoughstillrelativelymodest,blood-pressure-loweringeffectiveinpeoplewithan unbalanced diet and electrolyte imbalances. Despite this, calcium andmagnesiumareessentialmineralsthatareneededbyourbody,andareimportantforcardiovascularhealth.Calcium helps your body to maintain and build strong bones. It also helpsmaintain the proper functioning of your muscles, nerves, and heart rhythm.Magnesium supports your energy metabolism and is essential in maintainingmuscleactivity,bodytemperature,andpropernervefunction.Somestudieshavealsosuggestedthatbothcalciumandmagnesiumhavehealthbenefitsbeyondtheabovelistedsuchasprotectingagainsthighbloodpressure,diabetesandcancer.HowMuchCalcium?Agegroup

Recommendeddaily intake ofcalcium

Maximumdaily intake(not to beoverstepped)

Infants 0 – 6months

200mg 1000mg


260mg 1500mg

Children 1 – 3years

700mg 2500mg


1000mg 2500mg


1300mg 3000mg

19–50yearsMenandWomen

1000mg

2500mg

51–70yearsWomenMen

1200mg1000mg

2000mg2000mg

71 years andolder Men andWomen

1200mg

2000mg

Pregnant andBreastfeedingWomen14–18years19–50years

1300mg1000mg

3000mg2500mg

By eating a variety of the following foods, such as dairy products, dark leafyvegetablesandfish,youcanensure thatyoureceive therecommendedamountof calcium. The following list is designed to give you a general indication ofsomehealthyfooditemsandtheirrespectivecalciumcontents.FOODITEM(Howmuch?)=CALCIUMCONTENT(inmg)

Anchovies,canned(75g)=174Beans,cannedorcooked(2/3cup,

175ml)=93–141Cheese,e.g.goat,low-fatcheddar

ormozzarella(50g)=395–506Cookedorfrozenkale(1/2cup)=

95Cookedspinach(1/2cup)=129Cottagecheese(1cup)=146–

217Orangejuice(1/2cup,125ml)=

155Salmon,cannedwithbones(75g)

=179–208Yogurt(3/4cup,175g)=292–

332HowMuchMagnesium?Age Recommended daily

intakeofmagnesium


30mg


75mg


80mg


130mg


240mg

Children 14 – 18yearsGirlsBoys

360mg410mg

19 – 30 yearsWomenMen

310mg400mg

31 years andolder WomenMen

320mg420mg

Pregnantwomen19 – 30 years 31yearsandolder

350mg360mg

Breastfeedingwomen 19 – 30years 31 yearsandolder

310mg320mg

Leafy greens, legumes, nuts, seeds, fish and whole grains are the best andhealthiest sources ofmagnesium.The following list is designed to give you ageneral indicationof somehealthy food items and their respectivemagnesiumcontents.

FOODITEM(Howmuch?)=MAGNESIUMCONTENT(inmg)Beans(3/4cup)=58–89Branflakescereal(30g)=49–69

Potatowithskin(1mediumpotato)=47–52Avocado(1cup)=44Milk(1cup)=24–27Yogurt(8oz.)=42Banana(1mediumbanana)=32Apple(1mediumapple)=9Spinach(1/2cup)=83Broccoli(1/2cup)=12AllBrancereal(1/3cup)=83–111Pumpkinseeds(1/4cup)=307Sunflowerseeds(1/4cup)=129Almonds(1/4cup)=88–109

Because of all the above reasons,maintaining a healthy electrolyte balance iscentraltoyourhealthandbloodpressure.Researchershaveshownthatdietslowinsodiumandrichinpotassium,calciumandmagnesium,playacrucialroleinbloodpressurecontrol.TheDASHdietoutlinedinSection3,subsection2and3providesadequatecalciumandmagnesiumbyeatingfruits,vegetables,andfat-freeorlow-fatdairyproducts.

Section5:ConclusionIwouldliketotakethisopportunitytothankyoufordownloadingthisbook.Ihopeyounowhaveasolidunderstandingofbloodpressure,howtoreduceyourblood pressure without medications, and that you are equipped with theknowledgetoputyouonthepathtolifelonghealthandwellness!Myfinalpieceofadvice–everylittlestephelps!Takesmallandgradualstepsthatwill help you to continuously progress.Most importantly, stay optimistic,motivated,andfocusedonyourgoal!Improvingyourhealthandloweringyourbloodpressureisalifelonginvestmentinyourwellbeing.Isincerelywishyouthebestofluckinyourjourney.Ifyoufeelthatyouhavegained valuable knowledge from this book, I would really love to hear anyfeedbackthatyoumayhave.Reviewscanbe lefton theAmazonbookpage. Ilookforwardtohearingfromyou!

ClickHeretoLeaveaReviewonAmazon.com

Bestwishes,EvaColeman

Bonus1:BloodPressureSolutions:5SecretSupplements!

BloodPressureSolutionSecret1:TomatoExtractTomato extract contains carotenoids such as lycopene, beta carotene, andvitaminE.Theseareknowntobeeffectiveantioxidantsthatcanslowdownthedevelopment of atherosclerosis. Researchers from the university of Negev inIsrael have shown treatmentwith tomato extract rich in antioxidants to reducebloodpressureinpatientswithstage1hypertension.Inasmallstudy,agroupofpeoplewithstage1highbloodpressuretook250milligramsoftomatoextract,containing15milligramsoflycopene,dailyforeightweeks.Thedailyintakeoftomatoextractwaslinkedtoadropof10pointsinsystolicbloodpressureandadropof4pointsindiastolicbloodpressure.Although researchers are currently unsure as to the exact way in which theconsumption of tomato extract or regular tomatoes can help lower bloodpressure, lycopene is creditedwith the blood pressure-lowering effect. Furtherresearch is needed to confirm this and to make definitive recommendations.Despite this, getting enough lycopene in your diet is definitely a good for thehealthofyourheart.Theantioxidantcanbefoundinredfruitssuchas tomatoextract, tomatoes, pink grapefruit, and watermelon. Please note however thattomatoextractisnotasubstituteforadoptinghealthylifestylerecommendations,andneitherforyourdoctor’srecommendations.BloodPressureSolutionSecret2:GrapeSeedExtractGrapeseedextracthasalsoshowntohaveabloodpressure-loweringeffect.AstudyfromtheUniversityofCalifornia,Davis,hasevaluatedtheabilityofgrapeseed extract to lower blood pressure in individuals with hypertension. Thesubjects across the board experienced an average drop of 12 points in theirsystolicbloodpressureandanaverage reductionof8points indiastolicbloodpressure.Thescientistsfromtheuniversityconcludedgrapeseedextracttobea

safeway to reduce blood pressure in peoplewith hypertension.The extract isthoughttohaveabloodpressure-loweringeffectthroughhelpingarteriesdilate.If you are thinking of taking grape seed extract to treat hypertension, it isneverthelessstronglyadvisedtotalktoyourdoctorfirst.Lastly,itisimportanttonotethattheabovestudywasfundedbyPolyphenolicsInc.,aproducerofgrapeseedextract.BloodPressureSolutionSecret5:CocoaAlthoughofficiallyunconfirmed,cocoa is thought tobean importantmediatorthathasbeneficialeffectsonbloodpressure,plateletandvascularfunction,andinsulinresistance.Researchers from the Cochrane Library have found that dark chocolate andcocoa have had slight blood pressure-lowering effects. This is because thesefoodsbothcontainflavanolsthatboostnitrousoxideproductioninthebodythatcausesarteriestorelaxandopen.Cocoaflavanols is therefore thought tohelp lowerbloodpressureby increasedflow-mediatedvasodilationaswellasimprovebloodcholesterol.Vasodilationisthedilatationofbloodvesselsthathastheeffectofloweringbloodpressure.Long-term trials are still needed to investigate the definite effect of cocoa oncardiovascularhealth.Chocolateandcocoaproductsthatarerichinflavanolareneverthelessshowntolowerbloodpressurebyasmuchas2–3mmHgintheshortterm.Itisimportanttonotethatonlyhigh-qualitycocoaordarkchocolatecounts.BloodPressureSolutionSecret4:L-arginineL-arginineisanaminoacidthat,withmixedresults,hasshowntolowerbloodpressureinsomepeople.Theaminoacidisavailableasasupplementbutitalsofoundinfoodssuchaswholegrains,beans,dairyproducts,soy,nuts,fish,andred meat. L-arginine converts to nitric oxide which can help lower bloodpressurebyopeningandrelaxingarteries.Mostpeoplewillnaturallyproduceallthe L-arginine they need. Larger studies are needed before we can positively

determine whether or not L-arginine can reliably and safely lower bloodpressure.L-argininesupplementscaninteractwithothermedications,includingsomehighblood pressuremedications and some health conditions. Because of this, it iscrucial toalways talk toyourphysicianbefore takinganynutritionalorherbalsupplements.This isparticularly important ifyouarecurrentlyonmedicationsorundergoinganotherhealththerapy.BloodPressureSolutionSecret5:PycnogenolPycnogenol isanantioxidantsupplementderivedfromthepinebark.Researchthat appeared in the journal Life Sciences suggests that pycnogenol can helppeoplecontroltheirbloodpressureaswellasreducetheirdependenceonbloodpressuremedications.Inastudywithpeoplewithhighbloodpressurewhohavebeenprescribedbloodpressuremedication,thesupplementhasshowntolowertheir dependency on medications. After 12 weeks, those with the antioxidantsupplementwereabletokeeptheirbloodpressurewithinthenormalrangewitha15-milligramdoseofbloodpressuremedicationcomparedtotheaverage21.6-milligram dose of medication in those who took the placebo. Pycnogenol isthought to have antioxidant effects, stimulate the immune system, and containsubstancesthatimprovebloodflow.As with other supplements, due to potential adverse effects as well asinteractionswithothermedications,itisstronglyadvisedtospeaktoyourdoctorbeforetakingpycnogenol.Cautionandaninitialconsultationwithyourdoctorisofutmostimportant-particularlywithregardstochildren,pregnantwomen,andpeoplewithdiabetesorotherhealthcomplications.

Bonus2:JuicingRecipesforHeartHealthJuicingisanincrediblyhealthyhabittogetintoandinthissectionIwillsharesomeofmyfavoriterecipeswithyou.Itisagoodwaytouseupoverripefruitand a fun way to make sure you get your daily fix of healthy fruits! Notehoweverthatthisisnotarecommendationforjuicefasting,andaretherecipesherearenotasubstitutefortheDASHdiet.Ifyoudodecidetojuicefast,alwaystalktoyourdoctorfirst.Preparation for smoothies couldn’t be easier – just add all ingredients into ablenderandblenduntilsmooth!BreakfastSmoothieIngredients:

1cupfrozenmixedberries1mediumbanana1mediumpear1scoopProfibe2ouncesfrozenorangejuiceconcentrate4oz.eggsubstitute8oz.nonfatorlowfatmilkoralmondmilk8oz.waterororangejuice

SummerMedleyIngredients:

2cupscantaloupemelonchunks2cupshoneydewmelonchunks2cupsseedlesswatermelonchunks2tablespoonshoney8oz.orangejuice

BananaBlueberryDetoxIngredients:

1–2cupsfreshorfrozenblueberries1scoopProfibe2mediumbananas2oz.frozenredgrapejuiceconcentrate

4oz.eggsubstitute8oz.nonfatorlow-fatmilkoralmondmilk8oz.water

Strawberry-BananaSmoothiewithCocoaIngredients:

1mediumbanana1scoopProfibe2cupsfreshorfrozenstrawberries2oz.frozenwhitegrapejuice2tablespoonscocoapowder4oz.eggsubstitute8oz.nonfatorlow-fatmilkoralmondmilk8oz.water

FruitPunchwithASmoothTwistIngredients:

1mediumbanana1mediummangoor1cupoffrozenraspberries1scoopProfibe1tablespoonhoney2tablespoonscocoapowder4oz.eggsubstitute8oz.nonfatorlow-fatmilkoralmondmilk8oz.water

Bonus3:RecipesforHealthyBloodPressureSaladsThree-BeanSaladIngredients:

1teaspoonsalt1teaspoonpepper16oz.cancutgreenbeans,drainedandrinsed16oz.cangarbanzobeans,drainedandrinsed16oz.cankidneybeans,drainedandrinsed1/2cupcanolaoil1/2cupredonions,chopped1/2cherrytomatoes,slicedinhalf3/4cupredorwhitewinevinegar2tablespoonsoflemonjuice

Instructions:

1. Remembertodrainandrinseallofthecannedbeanstoremoveanyexcesssodium.

2. Choptheredonionsandcherrytomatoesandaddtoalargebowlwithalltheotheringredients.

3. Refrigerate thebowl fora fewhoursorovernightand leave todeveloparichflavor.

4. Stirandenjoy!

SweetPotatoSaladIngredients:2largesweetpotatoeswithskin1cupcelery(4to5stalks),diced1cupapples,diced1/3cupwalnuts,chopped2tablespoonslemonjuiceSalt(optional)Low-fatmayonnaise

Instructions:

1. Cut the sweet potatoes into small chunks and leave the skin on topreservethenutrientsandfiber.Boilitinwateruntiltender.Feelfreetoaddapinchofsalttothewater.

2. Prepare all the other ingredients and mix in a large bowl with thesweetpotatoes.

SoupsCreamyVegetableSoupIngredients:

1cuplow-fatsourcream1/2teaspoongroundwhitepepper1/2teaspoontarragon1/2teaspoonthyme2bayleaves

4 cups cauliflower, broccoli florets, asparagus, carrots, or rootvegetables4cupslow-sodiumvegetable,chicken,orbeefbroth

Instructions:

1. Place the sourcream to the sideandputallother ingredients intoalargepot.

2. Bringthepottoboil,thensimmer,andcookdownallthevegetablesuntiltheyhaveamushyconsistency.

3. Leavethesouptocool.4. Remove the bay leaves and blend the rest in a food processor or

blender5. Putthesoupbackintothepot,blendinthesourcream,andheatitup.

MinestroneSoupIngredients:

1canlow-sodiumwholeItaliantomatoes,cutintochunks1tablespoontomatopaste1canwhiteorkidneybeans,drainedandrinsed1mediumonion,minced1scallionorspringonion,minced1packagefrozenspinach1/2cupfrozenpeas1/2tablespoonItalianseasoning1/2teaspoonfreshgroundblackpepper

2bayleaves2celerystalks,diced2mediumcarrots,peeledanddiced2quartsoflow-sodiumvegetableorchickenbroth2sweetorredpotatoes,unpeeledanddiced2zucchinis,diced2teaspoonsoliveoil3tablespoonsparsleyorbroadleaf,chopped4oz.elbowmacaronipastaSalt(optional)

Instructions:

1. Frytheonionsandscallioninalargepotinoliveoiluntilbrown.2. Addthecarrotstothepotandfryfor2–5minutes.3. Putthemacaroni,spinach,tomatoes,peasandparsleytotheside.4. Addallotheringredientstothepot.Bringtoboil,thenlowertheheat

andleavetosimmerfor1hour.5. Add themacaroni, spinach, tomatoes, peas and parsley to the soup

andsimmerforanother10minutes.6. Addsaltandpepper. Ifyouwish,youcan leave thesoupovernight

andheatitupagainthenextdayforaricherflavor.

OtherMainDishesPolentawithMediterraneanVegetablesIngredients:

1½cupscoarsepolenta(corngrits)

1smalleggplant,peeledanddiced1smallgreenzucchini,diced1smallyellowzucchini,diced1sweetredpepper,seeded,coredandcutintosmallchunks1/4teaspoonblackpepper10oz.frozenspinach,thawed10ripeolives,chopped2½tablespoonsoliveoil2plumtomatoes,sliced2teaspoonsoftrans-freemargarine2teaspoonsoregano6cupswater6 dry-packed sun-dried tomatoes, soaked in water, drained andchopped6mediummushrooms,sliced

Instructions:

1. Preparetheredpepper,eggplant,mushroomsandzucchiniandbrushwith1tablespoonofoliveoil.Broilunderlowheatinthegrill, turnupsidedownasneeduntiltenderandgoldenbrown.

2. Preheattheovento350degreesFahrenheit.3. Coatyourovendishwithcookingsprayorathinlawyeroftrans-free

margarineandplacetotheside.4. Drainyourspinachandplaceontheside.5. Bring water to boil in a medium saucepan. Reduce the heat and

graduallywhisk in thepolenta.Stir andcook for5minutes.Slowlyaddinthemargarine,seasoningandblackpepper.

6. Spread the polenta on the base of your oven dish. Place the dishinsidetheovenandleavetobakefor10minutes.

7. After10minutes,removethedishfromtheovenandtopthepolentawith the drained spinach.Also add a second layer of chopped sun-dried tomatoes, sliced tomatoes, and olives. Add a third layerwithsomeroastedvegetablesandsprinklesomeoreganoandblackpepperovertheentiredish.

8. Returntotheovenforanother10minutes.

QuinoaRisottowithRocketSaladandParmesanIngredients:

1tablespoonoliveoil1garlicclove,minced1cupquinoa,wellrinsed2cupswashedrocketsalad1smallcarrot,peeledandfinelyshredded1/2yellowonion,chopped1/2cupthinlyslicedfreshshiitakemushrooms1/2teaspoonsalt21/4cupslow-sodiumvegetablestockorbroth1/4cupgratedParmesancheese1/4teaspoongroundblackpepper

Instructions:

1. Heattheoliveoiltomediumheatinalargesaucepan.Addtheonionandfryforaround4minutesuntilsoft.

2. Addthequinoaandgarlictothepanandcookforaround1minute.3. Addthestocktothepanandbringittoboil.4. Leave to simmer for around 12minutes until the quinoa begins to

tender.5. Addthemushroomsandcarrottotherisottoandsimmerforanother2

minutes.6. Removefromtheheat,stirinthecheeseandaddtherocket.Addsalt

andpepperandserve.

DessertsMangoandStickyriceIngredients:

1largemango,peeledandsliced2 cups of sticky rice cooked in low-fat coconutmilk or halfwater,halfcoconutmilkSesameseeds(optional)

Instructions:

1. Slicethemangoesandarrangeonaplatewiththewarmrice.2. Sprinklesomesesameseedsoverthemangoslices.3. Enjoy!

BananaSplitIngredients:

2bananas,slicedlengthwiseLow-fatvanillaicecreamWalnuts,diced(optional)Coconutflakes(optional)Melteddarkchocolate(optional)

Instructions:

1. Slicethebananaslengthwiseandarrangeonadessertplatewiththeicecream

2. Sprinkle somecoconut flakesorwalnutsor createmeltedchocolatezigzagoverthebananasandicecream

3. Enjoy!

Date post:	11-Sep-2021
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