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Posts tagged ‘natural ways to lower blood pressure’
The second Nurses Health Study has identified six dietary habits that reduce high blood pressure in women by almost 80%.
The Nurses Health Study includes 83,882 adult women between the ages of 27 to 44 years-old. Researchers analyzed data to determine if there was a connection between a healthy lifestyle and high blood pressure prevention.
Here are the six diet and lifestyle factors researchers identified to decrease high blood pressure risk in women.
Here are two foods containing nutrients that will promote a lower blood pressure:
1. Garlic
Garlic is a source of allicin, which has been shown to lower blood pressure. Around 10,000 mg of allicin (~4 garlic cloves) is needed daily for a blood pressure lowering effect. Studies show the average reduction in systolic blood pressure to be 5-8 mm Hg. Important to note – not all forms of garlic are equal! Cultivated garlic, aged garlic, wild cultivated garlic, fresh garlic, and long-acting garlic preparations have variable effects.
Here are 5 foods containing nutrients that promote a lower blood pressure:
1. Sweet potatoes
Sweet potatoes are a rick source of potassium. Adequate potassium intake is essential to balance sodium and promote a lower blood pressure. The recommended ratio of potassium to sodium is 5:1. Increasing potassium intake can result in a blood pressure reduction of ~5 mm Hg systolic and ~2.5 mm Hg diastolic.
Here are more of the questions and answers from my interview with Dr. Mark Houston in February 2010.
Lisa Nelson RD: Is there a connection between blood pressure and heart rate?
Dr. Houston: If blood pressure increases, normally the heart rate should decrease. However, in some patient with dysregulation of the autonomic nervous system the heart rate may increase with the blood pressure.
Lisa Nelson RD: Blood pressure fluctuation – What causes blood pressure to fluctuate drastically throughout the day? Is it something to worry about?
Dr. Houston: Most people have fluctuations during the day due to the normal circadian rhythm (high in AM and low in PM). Stress, anger, eating, exercise, rest, meditation, coffee are some of the things that will alter blood pressure. About 60 % of patients that drink coffee have increase blood pressure for several hours after consumption.
Lisa Nelson RD: What is the risk of not treating high blood pressure? For example, someone has a blood pressure of 160/100, but they feel perfectly fine. Why should they be concerned and seek treatment?
Dr. Houston: Heart attack, stroke, heart failure, kidney failure, loss of vision, aortic rupture, valve dysfunction, atherosclerosis. Hypertension is the silent killer. At this level the arteries will be damaged over time and all of these complications will occur. At that high level of blood pressure one will decrease life expectancy by about 15 years or more.
Lisa Nelson RD: Do blood pressure recommendations change with age?
Dr. Houston: A normal blood pressure is 120/80 regardless of age. If it goes up with age it means the arteries are not healthy, but very stiff.
Lisa Nelson RD: What is a normal blood pressure response post exercise? How quickly should heart rate return to normal post exercise?
Dr. Houston: Blood pressure will fall for several hours after exercise depending on hydration status and severity and length of exercise. Usually systolic (top number) blood pressure falls about 10-15 mm Hg and diastolic (bottom number) 5-10 mm Hg. Heart rate should return to normal within 2 minutes post exercise.
Part 1 – Top Heart Health Questions Answered By Dr. Houston
I’ll be posting more of the Q&A with Dr. Houston over the next few weeks. Sign-up for the e-course 7 Natural Ways to Lower Blood Pressure and you’ll also be notified when the new blog posts are added.
All the best,
Lisa Nelson RD
http://www.lowerbloodpressurewithlisa.com
You’d think the stress of raising children would cause blood pressure to boil; however, a study has actually found a link between parenthood and lower blood pressure, particularly in women. The Brigham Young Study monitored 198 adults for 24 hours. Seventy percent of participants had children, participants were married and in overall good health.
The study measured blood pressure using portable devices at random times throughout the day and night. Researchers found participants with children had an average blood pressure of 116/71 mm Hg. After factoring in other issues that impact blood pressure (i.e. age, gender, body mass index, and smoking, etc.) parents had a systolic (top number) blood pressure reading 4.5 points lower and a diastolic (bottom number) reading 3 points lower than participants without children. A greater difference was seen in women. Motherhood corresponded with a 12 point difference in systolic blood pressure and 7 point difference in diastolic blood pressure.
Interesting look at how not only dietary factors influence blood pressure. What do you think? Has being a parent had a positive impact on your blood pressure? Share your thoughts below!
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
There are numerous health claims surrounding garlic. . .do you think they’re true? Let’s discuss garlic to lower blood pressure.
Research studies have found a link between the right type and amount of garlic and a lower blood pressure. The average reduction in systolic (top number) blood pressure was ~5-8 mm Hg. Garlic is linked to a reduction in diastolic blood pressure, but the decrease isn’t large enough to be statistically significant.
Garlic contains many components that may be responsible for this decrease in blood pressure.
Natural ACE inhibitors
Magnesium
Phosphorus
Adenosine
Allicin
These components promote arterial dilation, which means a widening of the arteries, to make blood flow easier and lower blood pressure.
Studies indicate 10,000 mcg of allicin are needed daily to result in a lower blood pressure. To gain 10,000 mcg of allicin you’d need to consume 4 cloves or 4 grams of garlic daily.
Some easy ways to increase the garlic in your diet:
Now, you can’t rely on garlic alone to get your blood pressure back within a normal levels. But including more garlic in your diet is one easy step towards promoting a lower blood pressure. Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
How to Lower Cholesterol and Blood Pressure
to a Healthy, Life Sustaining Level Without Drugs
If you have high blood pressure or want to take steps to prevent high blood pressure, it’s very important you balance your intake of sodium and potassium. The more potassium in your diet and the lower the sodium, the better your blood pressure will be.
The typical American diet contains 3.6 grams of sodium daily, while the current guidelines recommend limiting sodium to 2.3 grams or less daily (~1 teaspoon). Many Americans are deficient on potassium intake with various causes of low potassium. Currently dietary guidelines recommend 4.7 grams of potassium each day. Good potassium sources include bananas, potatoes, cantaloupe, dates, nuts, oranges, and green leafy vegetables.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
More interesting research findings I want to share.
A French study found a link between the weather and blood pressure, especially for individuals over the age of 80. As temperatures dropped 25 degrees, such as change from summer to winter, systolic blood pressure (top number) increased 5.0 mmHg.
Hmmm, another reason to retire in the tropics!
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
