Lower Blood PressureHow to Use Calcium to Lower Blood Pressure
The link between calcium and blood pressure was noticed years ago when researchers realized people drinking hard water had less high blood pressure than those drinking soft water. Hard water contains more minerals, including calcium.
Individuals receiving more than 800 mg of calcium daily have a 23 percent decreased risk of high blood pressure versus those consuming less than 400 mg of calcium per day.
Back in 1996, scientists compiled all the research to date on calcium and high blood pressure. The results showed calcium supplements given to individuals with high blood pressure lowered systolic blood pressure (top number) an average of 4.3 mm Hg and diastolic blood pressure (bottom number) 1.5 mm Hg.
Some people respond better to supplemental calcium than others. Those with the best results include African-Americans, elderly, pregnant women, menopausal women, people with salt-sensitivity, individuals with a high sodium intake, and those with Type II diabetes.
For the best results, don’t rely on a supplement alone. Work to increase your intake of calcium containing foods – dairy. To promote heart health, select low fat dairy products, such as low fat milk, cheeses, and yogurts.
Additional calcium sources:
Leafy greens (i.e. kale, collard, turnip, mustard greens)
Broccoli
Sardines
Canned Salmon
Calcium fortified Orange Juice
Tofu (if made with calcium carbonate)
For even better results, supplement calcium along with vitamin D. One study supplemented women 1200 mg of calcium to reduce blood pressure. When they added 800 IU of vitamin D, systolic blood pressure decreased an average of 9.3 percent.
Don’t forget three other minerals affect how effective calcium – potassium, magnesium, and sodium. For calcium to have the greatest positive effect on blood pressure, your levels of these three nutrients need to be adequate as well.
For additional steps to lower blood pressure, check out the free course 7 Naturals Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
Image courtesy of alex_ugalek at freedigitalphotos.net
Lower CholesterolWorksite Wellness Programs – Does your employer influence your choices?
Right now there are a number of federal rules that limit what employers and insurers can do to encourage and reward healthy behavior, such as being physically active, losing weight, and smoking cessation.
President Obama has outlined 8 principles for health legislation that will make it easier for employers to provide worksite wellness and prevention programs, such as tax credits and other subsidies. The goals of worksite wellness programs would be to promote heart health, decrease obesity, manage diabetes, and other chronic health conditions.
Some proposals provide periodic screenings for health problems and others include counseling focused on healthier lifestyles. By becoming healthier, employees will reduce health care costs and productivity increases. Rewards for achieving a healthier lifestyle may include financial incentives, such as gift certificates and cash rewards. Some insurers already reward employees with lower health insurance premiums.
Of course, there’s always going to be the “other side of the coin” as some criticize the plan, saying employers will be prying too much into employee’s personal lives.
What do you think? Would a good worksite wellness program influence you to take action to live a healthier life?
One option to achieve a healthy worksite is by incorporating the Worksite Wellness Programs available to you.
All the best,
Lisa Nelson RD
Lower Blood PressureHeart Health – Are you getting enough potassium?
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
Lower Blood PressureA Blood Pressure Drop as Temperatures Rise?
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
Lower Blood PressureHealthy Ways to Lower Blood Pressure – Hibiscus Tea and the Link with High Blood Pressure
If you are prehypertensive or have mild high blood pressure a study has found that drinking hibiscus tea may help lower your blood pressure. A study followed 65 individuals aged 30-70 years-old with initial blood pressure readings of 120-150/<95. Individuals were split into two groups, with one group drinking three cups of hibiscus tea daily. Those consuming the tea saw a 6.2 mmHg drop in systolic blood pressure (top number).
Hibiscus is a common ingredient in herbal teas, providing a fruity, tart taste and red color. Hibiscus is also a good source of anthocyanins, flavones, flavonols, and phenolic acids. This isn’t the first study to show a link between hibiscus tea and reduced blood pressure.
The three minerals that lower blood pressure
All the best,
Lisa Nelson, RD
Lower CholesterolReduce Heart Disease – Have you heard of CoQ10?
The benefits of Coenzyme Q10 (CoQ10) have been known since the 1970s. Unfortunately, many doctors do not routinely recommend CoQ10 to their heart patients. Are you using this supplement?
CoQ10 is a fat-soluble vitamin and a powerful antioxidant. CoQ10 not only fuels energy production, but it removes many free radicals from circulation. Free radicals lead to the oxidation of LDL and the subsequent chain of events that result in arterial plaque formation and narrowed arteries.
How does CoQ10 work?
The powerhouse of your cells is the mitochondria. The mitochondria convert the foods you eat into energy your body can use. The form of energy the body uses is called ATP. ATP is produced within the mitochondria by taking needed electrons from foods. CoQ10 is responsible for carrying the electrons back and forth between enzymes in the production of ATP.
If that was a little too much science for you, let me make it much simpler.
Without CoQ10 your cells can not produce energy for your body to function, including the heart muscle. The heart uses an enormous amount of energy to function and maintain blood circulation 24/7.
CoQ10 is especially beneficial if you have narrowed arteries and reduced blood flow to the heart. CoQ10 uses what little oxygen and nutrients the heart receives to increase the production of ATP and boost the heart’s energy levels.
Physicians routinely using CoQ10 as part of their treatment plan for heart patients often refer to CoQ10 as “the miracle supplement” due to the drastic improvements to patient heart function.
Do you know the signs of a CoQ10 deficiency?
Symptoms associated with a CoQ10 deficiency develop gradually over time, so it’s very easy to miss the signs.
Symptoms include: aches and pains, fatigue, sore muscles, weakness, malaise, and shortness of breath
Our bodies are designed for CoQ10 to be formed from a variety of vitamins, minerals, and amino acids. If your intake of vitamin C, B-12, B-6, pantothenic acid, and various other minerals and nutrients is deficient, the production of CoQ10 is compromised. Conditions and medications, such as hyperthyroidism, antidepressants, gum disease, and advanced age will also cause lower than adequate levels of CoQ10.
What are the benefits of supplementing CoQ10?
The benefits of CoQ10 are numerous:
- Prevent heart disease
- Slows the aging process
- Lowers blood pressure
- Boosts energy
- Increases strength
- Builds up the immune system
- Improves the nervous system
- Protects against gum disease
- Counteracts negative side effects of some cholesterol medications
Consult your MD to determine if supplementing CoQ10 is the right treatment option for your situation.
All the best,
Lisa Nelson RD
https://www.lisanelsonrd.com