Connect with us ! Google+ LinkedIn Pinterest YouTube

10 Tips to Prevent and Manage High Blood Pressure

Share on Facebook7Tweet about this on TwitterShare on LinkedIn0Share on Google+0Pin on Pinterest0Email this to someone

  1. Quit Smoking

Smoking not only damages your lungs and other organs, it also increases blood pressure.

2. Moderate Alcohol Intake

Men should consume no more than 2 alcoholic beverages per day and women no more than one.

 

3. Exercise

It is well known that exercise is beneficial for all aspects of health, including blood pressure.  Try and exercise for at least 30 minutes 4 days of the week.

 

4. Diet

Try and keep sodium intake under 2400 mg of sodium per day and add potassium and magnesium rich foods to your diet (see below for examples).

 

5. Reduce Stress

Stress can wreak havoc on both physical and mental health.  Find an activity that helps you relieve stress like: yoga, meditation, deep breathing, time in nature, colouring, whatever it may be. Start with just 5-10 minutes a day and slowly work your way up.

 

6. Magnesium

Magnesium is one of the most important minerals in the body and, unfortunately, the majority of the population is not getting enough. It is a cofactor in over 300 physiological processes.  It is important for muscle function, energy production, blood sugar regulation and also for maintaining healthy blood pressure.  When we think of Magnesium, we should think relaxation.  Not only is it important for skeletal muscle relaxation, but it is also important for relaxing the smooth muscle of blood vessels.  Those who suffer from hypertension are often prescribed a type of pharmaceutical known as a Calcium Channel Blocker (CCB).  When calcium enters a cell, it causes an action potential which leads to contraction of muscle. CCB’s prevent calcium from entering the vascular smooth muscle cells, which inhibits contraction of these cells.  The result is relaxation of this smooth muscle and a reduction in systemic vascular resistance, one of the main culprits that leads to hypertension.  Magnesium is a natural CCB which is why it is excellent for skeletal, smooth and cardiac muscle relaxation.  Some good dietary sources of magnesium are: spinach, chard, pumpkin seeds, almonds and dark chocolate.

 

7. Potassium

Potassium is another important mineral for muscle relaxation.  In order for any muscle in the body to relax, potassium, which is mostly found inside of cells, needs to leave the cells.  If we don’t have adequate potassium in our diets, or through supplementation, our cells can’t relax properly because there is not enough potassium inside of our cells to leave the cells when we want them to relax.  Good dietary sources of potassium are bananas, avocado, potatoes baked with skin, prune juice, plums, lima beans and spinach.

 

8. CoQ10

This nutrient is important for every cell in the body.  It plays a vital role in energy production and also acts as an antioxidant.  The body can make Coenzyme Q10 (CoQ10), however, our ability to make this important compound lessens as we age.  CoQ10 is essential for the heart and is often used to treat many cardiovascular conditions. Studies have shown a significant reduction in systolic blood pressure with supplementation of CoQ10

 

9. Taurine

This is a semi-essential amino acid derived from two sulphur containing amino acids cysteine and methionine.  Dietary sources of taurine are eggs, meat and seafood.  Low plasma sulphur levels have been found in hypertensive individuals.  Several studies have shown that diets rich in taurine have a cardio-protective effect regardless of genetics or ethnicity.  In a 12-week study with 120 pre-hypertensive participants (systolic blood pressure 120-139 mmHg or diastolic blood pressure 80-89 mmHg) taurine supplementation significantly reduced systolic blood pressure by 7.2mmHg and diastolic blood pressure by 4.7mmHg.  This study also found that, like Magnesium, Taurine has a calcium channel blocking effect causing vascular smooth muscle to relax.  The study suggests that the sulphur in taurine plays a major role in its therapeutic action.

 

10. Fish Oil

Fish oil has many health benefits and studies have shown that it can help to reduce high blood pressure.  High dietary or supplemental omega 3 intake has a beneficial effect on all cardiovascular health.  In 2017 the American Heart Association recommended daily intake of fish oil for those with cardiovascular disease.  It also has many cognitive benefits.

 

 

Select References:

Burke, BE., Neunschwander, R., Olson RD. (2001). Randomized double-blind, placebo controlled trial of coenzyme Q10 in isolated systolic hypertension.  The Southern Medical Journal, 2001;94:1112-1117.

Hidgon, J. (2001). Potassium. Linus Pauling Institute Oregon State University. Retrieved from: http://lpi.oregonstate.edu/mic/minerals/potassium

Prousky, J. (2008). Naturopathic Clinical Nutrition. Toronto, ON: CCNM Press.

Sun, Q., Wang, B., Li, Y., Sun, F., Li, P., Xia, W.,…Zhu, Z. (2016).  Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension.  Hypertension, 2016;67: 541-549. DOI:https://doiorg.ccnm.idm.oclc.org/10.1161/HYPERTENSIONAHA.115.06624

Hypertension Canada.(2017). Retrieved from https://www.hypertension.ca/en/

(2017, Aug 31) Fish Oil. Natural Medicines Database.  Retrieved from: https://naturalmedicines-therapeuticresearch-com.ccnm.idm.oclc.org/databases/food,-herbs-supplements/professional.aspx?productid=993

Leave a Reply

Your email address will not be published. Required fields are marked *

Retype the CAPTCHA code from the image
Change the CAPTCHA codeSpeak the CAPTCHA code
 

Protected with IP Blacklist CloudIP Blacklist Cloud

JOIN US NOW
Purus sed vel ultricies, lorem rhoncus. Augue hac, adipiscing risus, sed ac? Pid nunc dignissim, non, ac parturient sociis enim.
Your Information will never be shared with any third party.
SUBSCRIBE TO NEWSLETTER
All rights reserved © Company Name, 2014
Dolor aliquet augue augue sit magnis, magna aenean aenean et! Et tempor, facilisis cursus turpis tempor odio, cursus montes ac turpis. Ultrices! Massa integer augue ridiculus adipiscing, massa cras pid. Turpis placerat scelerisque, vut odio mus non, mattis porttitor, nunc odio, turpis tortor sit? Pid amet, sed facilisis.
  • Goblinus globalus fantumo tandempo
  • Scelerisque cursus dignissim donus
  • Montes vutario lacus quis arcupolisio
  • Leftomato denitro oculus tepircos den
  • Spiratio dodenus christmas popupius
  • Afrenius globalus spiritum tandempo
  • Fitatos vutario lacus quis arcup delis
Here's $3 Off
Apply $3 off at checkout to any AOR product purchase. Just send your name and email and we'll email you your coupon.
Your Information will never be shared with any third party.
JOIN US NOW
Stay ahead of the curve with the latest AOR news, industry trends, and new product launches.
Your Information will never be shared with any third party.
Do you want massive traffic?
Dignissim enim porta aliquam nisi pellentesque. Pulvinar rhoncus magnis turpis sit odio pid pulvinar mattis integer aliquam!
  • Goblinus globalus fantumo tubus dia montes
  • Scelerisque cursus dignissim lopatico vutario
  • Montes vutario lacus quis preambul den lacus
  • Leftomato denitro oculus softam lorum quis
  • Spiratio dodenus christmas gulleria tix digit
  • Dualo fitemus lacus quis preambul pat turtulis
* we never share your e-mail with third parties.
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
COMPANY UPDATES
INDUSTRY TRENDS
PRODUCT LAUNCHES
Nutrition Education
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
Science-based facts from our team of top medical experts delivered right to your inbox!
Health Basics
Fitness Advice
JOIGNEZ-NOUS AUJOURD'HUI
Les dernières nouvelles:
AOR s’engage à protéger la confidentialité de vos données. Elles ne seront pas partagées avec des tiers. Vous pouvez vous désabonner à tout moment
MISE À JOUR
TENDANCES DE L'INDUSTRIE
LANCEMENTS DE PRODUITS
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
SPECIAL RETAILER OFFERS
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
MONTHLY PRICE LIST
JOIN US TODAY
For the latest:
AOR is committed to your privacy, your information will not be shared with any third party. You may unsubscribe at any time.
PRODUCT LAUNCHES