Does Smoking Cause High Blood Pressure?

stop smoking hypertensionI don’t think anyone would deny that habitually smoking tobacco helps to raise your blood pressure. There have been many studies done that show how nicotine and other chemicals can cause arteries to constrict. You don’t have to be a brain surgeon to know that constricted arteries means it’s harder for the blood to get through. The heart has to work harder and the blood pressure increases.

Yet how many of us may know people in their seventies and eighties still puffing away as they have for decades. Smoking clearly isn’t an inescapable early death sentence.

But statistically you are far more likely to have chronic high blood pressure and die prematurely of heart disease, or stroke, or cancer, or any number of fatal ailments if you are a smoker than a nonsmoker.

There’s no escaping that fact.

 

Does smoking cause high blood pressure?

But smoking isn’t the main cause of high blood pressure in the modern world. Stress is. Stress from debts, work, family, relationships … stress from living!

And there are a few things more stressful than being a smoker in the twenty first century! Smokers have become the modern social outcasts – the new lepers. That’s stressful.

Now the sensible advice from the non-smoker is simple “just quit”. But what if you love smoking. What if you need that smoke to relax and de-stress? To a person who as never smoked that probably sounds silly. But I think most smokers can relate.

I know because I smoked for more years than I care to count. And I still struggle with it at times. You never know when a cigarette is going to ambush you when your guard is down and demand to be smoked!

Hence I have put together a book on smoking – The Preach-Free Guide to Smoking and Quitting

It serves two purposes:

  1. It takes a fun look at the smoking habit and explores the psychology of a smoker  (the first version of this book was writes by a former smoker). It does it with humor, empathy and cartoons. It’ll help you understand why you smoke. s a stress  buster it should help reduce those feelings of shame and guilt we feel for smoking. This book will help reduce your stress related high blood pressure – whether you quit or not.
  2. If you are minded to butt out the cigarettes for the last time, this book will significantly up put the odds in your favor for success. It’s all a psychological battle really, as you’ll discover. You’ll learn how and why quitting smoking is no more difficult than jumping over a big puddle. It’s really that easy when you know how.

 

If you don’t smoke but know someone who does, it could be one of the best nag-free quit smoking help you could offer.

UPDATE: The Preach-Free Guide to Smoking and Quitting is now available as a free bonus when you buy my guide: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide.

lower your blood pressure naturallyAs the name suggests, the guide contains everything you need to know about how to lower your blood pressure and keep it low through easy, effective and enjoyable changes in lifestyle.

To make this simple and straightforward, the guide is laid out in nine easy-to-follow steps. These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information (you can also download a free sample to check it out):

Lower Your Blood Pressure Naturally Guide
(with free Preach-Free Guide to Smoking and Quitting)

All the best,

Simon

 

Keeping blood pressure down

how to lower blood pressure the easy way

Simon Foster

It’s been over two years now since my battle with high blood pressure  and keeping blood pressure down began and I started this blog – both to help myself and others who are in the same boat.

Here are some reflections two years on:

 

The main cause of hypertension is modern life.

Life in the 21st century leads to high blood pressure by a number of means.

  • First of there is increasing stress levels that come with increasing levels of personal debt. There are far fewer home owners (people without a mortgage) than there ever was in the previous century. Debt, increased competition, less opportunity, struggling finances, etc., all equal greater stress levels which result in hypertension and poorer all-round health.
  • The increasing dominance of the car and other ‘labour-saving’ devices result in us moving our bodies less and less. We are starving for exercise. As our muscles, lungs, and heart get neglected our ability to keep our cardiovascular system in good health decreases. Result: weaker heart working harder to pump blood around constricted blood vessels.
  • The food industry is not helping us either. Processed foods containing large doses of hidden salt, sugar and fat clog our veins, reduce our overall health, and jack up our blood pressure.

So what’s the solution to the ailments caused by modern life, and to keeping blood pressure down? Buck the trend. Live within your means and try to eliminate those nagging credit card bills and the stress that come with them. Learn to relax. Try meditation, yoga, breathing exercises, whatever interests you. Leave the car keys at home and take a walk to the store the next time. Buy wholesome basic foods and rediscover the joys of home cooking.

Sure, these solutions may seem rather flippant and may not apply to everyone reading this but I’m sure you get the gist. Reducing high blood pressure and keeping blood pressure down is really a matter of making changes to your life style – taking back control of your life.

 

Keeping blood pressure down is a long-term commitment

If you make the necessary changes your blood pressure will come down over time – without the need of taking a daily dose of hypertension medications (and dealing with the many negative side effects that come with these pills).

But the catch is it’s not a ‘do-it-once’ solution. Keeping blood pressure down requires a change in lifestyle and that change has to be permanent. No going back to sitting on the couch all day eating junk food worrying about the next credit card bill.

The shift to a more healthy lifestyle must be a permanent one if you want to see your blood pressure levels come down to an acceptable range and stay there. The good news is that once you move to a healthier lifestyle not only will your blood pressure improve but so will your general outlook on life. You’ll feel in a better mood generally. Living is simple better and more enjoyable when you are healthier.

So what gives me the authority to make such sweeping statements? In one word – experience. Two years ago I was suffering dangerously high blood pressure with a reading of 190+ systolic and 120+ diastolic.

After a year of switching to a healthier lifestyle without the use of high blood pressure medication, my reading came down to a 135 / 90 level. A little highr than the ideal of 120/80 but within an acceptable range and well out of the danger range. This year my readings regularly go a little below the ideal such as the 115/75 region.

I never would have believed two years ago that I could be keeping my blood pressure down like this. And I didn’t try too hard – just switched to a healthier diet and dusted off my bicycle. I also take supplements every day – Vitamin C, and multi-vitamin, and calcium/magnesium. If you stick to it, blood pressure will drop and your health will increase.

That’s what has worked for me, my solution to keeping blood pressure down and I’m confident it will work for you too.

 

UPDATE 2015: If you think you need a bit extra help though, then look over the book I’ve recently produced: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide.

As the title says, it’s a full and comprehensive guide to lowering your blood pressure by making changes in your diet, your activity levels and by reducing your stress levels – and doing so so in a way that’s actually enjoyable.

lower your blood pressure naturallyThere are lots of tasty ideas for good things to eat and drink, helpful hints on upping your activity levels in your day to day life, without ever having to go to a gym, and pleasant ways to lower your stress levels and re-learn how to really relax again.

As I said above, I’ve found that the key to lowering and keeping blood pressure down, is to be consistent, and to make changes slowly but surely.

As such, the guide is organized into 9 easy-to-follow steps, which you can progress though at your own pace. This way, you can focus on one thing at a time, all the while knowing that you’re gradually creating an overall healthier life for yourself – and your blood pressure.

Just click on the picture for more details – and to download a free sample. And enjoy!

 

Foods Good for High Blood Pressure

There is no single answer for the question  what causes high blood pressure and high pulse rate. In the majority of cases it remain unknown and is put down to genetics. It certainly seems to run in families.

Regardless of causes, you can reduce your blood pressure permanently through diet and exercise. (I speak from direct experience – not something I read somewhere.)

It’s not as hard as it might sound because there are plenty foods good for high blood pressure, drinks too (including alcohol so you don’t have to try to be a saint).
foods good for high blood pressure
So here are some of my favorite foods good for high blood pressure:

  • bananas (full of potassium)
  • apples (loaded with vitamins)
  • extra virgin olive oil (healthy fat)
  • apple cider vinegar
  • oatmeal and oat bran (stabilizes blood sugar)
  • red wine (a glass a day)
  • dark chocolate (min 70% cocoa)
  • whole grain cereals
  • nuts (rich in essential omega 3 fats)
  • chamomile tea
  • salads (with olive oil, apple cider vinegar and garlic dressing)

The list could of course go on but the list above include things I eat regularly if not daily. Chamomile tea works on relaxing your nervous system (like slow breathing exercises) while other foods listed above have substances that directly affect your circulatory system in a positive way – repairing and expanding your artery walls and strengthening your heart.

Lower your blood pressure naturally (for less cost)

To get the full picture on foods, including their history, interesting facts, and how and why they work, I’d recommend Kevin Riley’s Get Natural! Drop Your Blood Pressure. Of everything I have read so far on foods good for high blood pressure this guide has been the most informative and enjoyable to read.

UPDATE: Get Natural! is no longer available so my partner and I have put together our own guide to lowering your blood pressure naturally. It’s full of the latest research and tips on foods good for high blood pressure and shows you how to alter your diet easily and simply – and enjoy it.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

 

(Image credit: apionid via flickr.com)

Hidden salt and high blood pressure

The link between excessive salt (or sodium) intake and high blood pressure has been firmly established. In response a lot of people will sprinkle less salt on their meals or stop using salt altogether. Yet the high blood pressure remains. Why?

First of all, it’s important to point out that high blood pressure has a lot of causes such as stress, genetics, high cholesterol, genetics, etc. If too much salt is the main cause of your hypertension then cutting down on salt should lower your blood pressure. But for many of us it’s simply not enough. we need to incorporate a range of healthy measures into our daily lives.

Secondly, salt affects people and their blood pressure differently. Some people display a high ‘sodium intolerance’ which means that their bodies can not tolerate the same salt levels as others without developing negative symptoms such as elevated blood pressure. However, the majority of us do not suffer from sodium intolerance – but that’s not the same things as saying we can consume all the salt we want with no ill effects. Moderation is always the key when it comes to salt.

The recommended intake of sodium a day per adult is below 2.3 grams – although 1.5 or less grams is considered safer. By the way, there is approximately 2.3 grams of sodium in 1 teaspoon of table salt.

However, probably very few of us sprinkle more than this a day on our meals with a salt shaker. I would suspect that very few of us would even reach 1 gram a day with the shaker. Even 1 gram is a lot of shaking.

 

Hidden salt and high blood pressure

We overdose on salt not with the shaker but with the salt content hidden in a lot of food we buy. There’s a strong link between hidden salt and high blood pressure. I’m not just talking about fast food, restaurant food, or highly processed ‘treats’ like crisps / chips. Take your everyday white sliced bread for example. On average there is 0.17 grams of sodium in each slice (that’s about 12% of the 1.5 grams already). Have a few slices, with salted butter and a preserve and you are soon exceeding your daily recommended salt intake – without ever touching the salt shaker.

Many breakfast cereals are also another high salt food meal that we normally would consider healthy. So what’s one to do?

 

How to avoid hidden salt – and high blood pressure

First, shop for food wisely and choose the ‘low salt/sodium’ variety over the standard one. Secondly go back to basics and prepare more meals yourself from simple unprocessed food. Learn to bake bread and control the amount salt, if any, you care to put in.

If you do this you can get out the old salt shaker and start using it again. After all it’s good to have some salt in your diet. if you lived solely on a diet of raw food prepared by yourself you could suffer salt deprivation.

sel de guerande harvesting - hidden salt and high blood pressure

Harvesting salt in Brittany

Personally I like salt, good salt that is, genuine harvested sea salt from the shores of Brittany – Sel de Guerande. Unlike the bleached chemical sodium available in stores, genuine sea salt is a light grayish color, full of all the trace elements and nutrients from the sea. It cost more, (around $14 for a 1,000 grams), but a kilogram should last me for many years.

So there you have it. Don’t be a victim of overconsumption of hidden salt in common foods. It’s easy to stop being a victim of hidden salt and high blood pressure. Choose low salt varieties or prepare food yourself. You’ll then be able to enjoy salt on your food again in much smaller and healthier quantities.

Look for Sel de Guerande in your local health food shops, or you can buy it from Amazon online.

Sel de Guerande – Amazon.com

Sel de Guerande – Amazon.co.uk

 

Lower your blood pressure naturally

Lowering your blood pressure isn’t just about avoiding so-called ‘bad foods’ but is a lot about including more ‘good foods’ which can actually lower your blood pressure. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Causes of Hypertension

If you want to tackle the problem it helps to know the cause. That’s certainly the case with high blood pressure (a.k.a. hypertension). The causes of hypertension can be neatly summed up in 5 main categories:

  • poor diet
  • lack of exercise
  • stress
  • age
  • genetics

The first three causes of hypertension can be easily dealt with as outlined in How to Lower High Blood Pressure. Or to put it succinctly – get moving, eat the good stuff, and learn to relax.

The last two causes of hypertension are a bit more complicated – but can be dealt with too.

 

Age as a cause of hypertension

Starting with aging – it’s a fact that as we age our circulatory system doesn’t work as good as it used to. Our veins tend to narrow and harden pushing our blood pressure up.

But don’t despair. There are still are range of things you can due to stave off the ravages of time. Simply eating better, exercising and relaxing (see above) can keep you looking and feeling younger than your age along with your blood pressure levels.causes of hypertension

In particular, eating foods that contain lots of antioxidants can help reverse the effects of aging on your circulatory system – cleaning out your veins and lowering your blood pressure. Antioxidants are found in many things but especially fresh fruits and vegetables and green tea.

(Vegetables and fruits which are red or blue in colour contain particularly powerful antioxidants which have been shown to help lower blood pressure so be sure to include some of these.)

So aging can’t be stopped, bet the damaging effects of aging can be slowed down and even reversed in many cases :-).

(Image credit jpellgen via flickr.com)

 

Genetic causes of hypertension

The most stubborn cause of hypertension is your genetic makeup. Some families seem to suffer hypertension and some families don’t. I belong to the former camp – both my parents suffered from high blood pressure and I too am prone to it too.

However I managed to bring my blood pressure down despite my genetic propensity to develop hypertension via the methods outlined above.

Being genetically predisposed to having high blood pressure is not the same as saying your are condemned to it. It just means that you have to work harder at getting it down and keeping it down. It means that people who have no ‘hypertensive genes’ in their genetic makeup can get away with things that you can’t.

To sum up – the causes of hypertension can be dealt with and overcome without needing to be on a daily round of prescription medications. It takes some attention and commitment to life a healthier life but if you make the switch you’ll be happy you did.

A healthy stress-free life is a happy life. 🙂

 

Lower your blood pressure naturally – whatever the causes of your hypertension

As I’ve said, it’s not difficult to make simple changes in your diet and lifestyle to start lowering your blood pressure. Having a structure to follow can work wonders though – it’s much easier to make the changes you need when you’ve got a clear plan on how to do so. Above all, it’s more realistic and often healthier to make changes in a step-by-step manner.

For this reason, I’ve put together a guide to lowering blood pressure naturally – without needing hypertension medications – which goes through everything you need to know in an easy-to-follow nine-step course.

Given that there are several causes of hypertension, I’ve found that the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Is Garlic Good For Blood Pressure?

From: www.cholesterolrevealed.com

My Blood Pressure is sometimes high but not all of the time,for this reason i dont want to take any medication. I heard garlic suppose to be good for blood pressure. Also i have high cholesterol for many years and it does seem to be going down. I dont eat a lot of fat and dont like dairy product (dont drink milk or like cheese). I do however like to drink half a bottle of sweet wine every day.Is this why my cholesterol is so high. Waiting for your reply. Thanks.

garlic good for blood pressureResponse:

Garlic helps hypertension by protecting the lining of the arteries, relaxing blood
vessels, and thinning the blood (so it can flow more easily, with less risk of
clotting).

(Image credit: Crispin Semmens via Flickr.com)

Garlic is also good for blood pressure in other ways, e.g., it can help lower ‘bad’ cholesterol levels (eat a bowl of oats every morning too – it’s clinically proven to reduce your cholesterol levels).

Studies show eating garlic or garlic supplements can lower blood pressure by 7- 8%. Garlic has also been used in various medicine systems through the ages as it has many other health benefits too. It’s antiseptic and strengthens the immune system and helps with preventing and recovering from colds, and even can protect against some cancers.

So – is garlic good for blood pressure? Yes.
Eat garlic, raw, everyday.

Aim to use at least a couple of cloves a day. Try chopping it up finely and putting into salad dressings (with apple cider vinegar, olive oil and herbs) – you get the most benefit from using it raw.

You can use lots of garlic in raw salsas too – mix it in with lots of chopped onions, tomatoes, chillies, lime juice (all also good for blood pressure), and a lot of fresh coriander/cilantro.

Plus, use it in as much of your cooking as you can too! It works in almost every type of food.

P.S. Get more information on how what to eat and how to live to lower your blood pressure naturally from our new book: Lowering Your Blood Pressure Naturally – The Complete 9 Step Guide

 

Lower your blood pressure naturally (the easy way)

In addition to garlic there is actually a large choice of affordable natural ingredients that lower blood pressure. Many of these herbs, berries, fruits, grains and vegetables are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains a simple and proven strategy to lowering your blood pressure and keep it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Alistrol Review

A look at Alistrol daily supplements blood pressure treatment

Alistrol reviewI’ve been getting a lot of feedback and questions about Alistrol – the latest natural supplement to treat high blood pressure to hit the market.

The feedback is generally positive – no bad side effects and a reduced blood pressure over time.

So what exactly is Alistrol? It’s a daily supplement composed of four natural ingredients known to be effective in reducing hypertension: Hawthorn, Garlic, Holly leaf, and Daikon Seed.

These ingredients are known to help dilate the blood vessels enabling your blood to flow more easily at a reduced pressure. Its effects are similar to many anti-hypertensive medications except the ingredients are natural and no ill side effects have been reported.

 

Can Alistrol really help lower my blood pressure?

Alistrol may help in reducing some people’s blood pressure – but is not a simple substitute for a healthier lifestyle.

As test have shown, you may be able to reduce your blood pressure by 10 to 20 points systolic if you take Alistrol daily … but that’s not going to be enough if your blood pressure is over 160+ systolic or 95+ diastolic.

You’ll still need to adopt a healthier lifestyle too. That includes daily exercise, good diet, and some essential supplements like Vitamin C, Calcium, Magnesium, and Omega 3s.

If, on the other hand, you are what they call “pre-hypertensive” (130-145 / 90 – 95 BP range), then a daily dose of Alistrol may be all you will need.

Clinical tests of Alistrol have been shown to be very positive with a most test subjects (14 out of 15) showing a reduction of blood pressure after the first month.

That’s not to say that Alistrol will definitely help reduce blood pressure for everyone. Unless you have an identical twin, your genetic make up, not to mention your lifestyle and history, is unique. That’s why it’s so difficult to state facts about blood pressure treatments – natural or prescriptive.

I do not believe that by simply taking Alistrol every day you can carry on with an unhealthy, stressed-out lifestyle of no exercise and a diet of junk food.

There is no magic cure-all pill for high blood pressure. It’s the combination of healthy lifestyle combined with powerful supplements like Alistrol that can help bring down even the most stubborn blood pressure.

 

To take or not to take Alistrol?

One way to see if Alistrol is good for you is to give it a month’s trial.

If it fails to significantly reduce your blood pressure after a few weeks you can simply get a refund as they offer a full 30-day money-back guarantee.

For more information and to order a trial bottle of Alistrol click on this link:

Alistrol special offer

Special Offer: 3 for the price of 2

Order Alistrol

Special offers on Alistrol

At the moment there are some offers on. Each bottle is down to $69.95 (from $89.95) and there’s also a 3-for-2 offer on – buy two bottles (at $69.95) and get a third one free.

*Once on their website, click to buy one bottle and then the 3-for-2 offer will appear*

One bottle is about a month’s supply. (A bottle is 120 capsules. Initially, you’re advised to take 3 capsules twice a day which means a bottle only lasts you 20 days. However, CLE Holistic Health tell us that once your blood pressure goes down, most people can reduce their dose to 2 capsules twice a day, so then a bottle will last you for 30 days.)

– – – –

Lower your blood pressure naturally (for less cost)

In addition to the four main ingredients of Alistrol, there are many other natural ingredients that lower blood pressure – and you don’t need to take supplements to get them – you just need to incorporate them into your meals!

Many herbs, spices, fruits, vegetables, grains, pulses, nuts and seeds and even oils can help lower your blood pressure. And there are a lot of drinks that will help too. Most of these are not expensive or hard to get hold of and are available in local stores.

Of course there are other factors beyond diet which affect your blood pressure, your fitness and stress levels being the main ones. So the best way to lower your blood pressure without drugs is to apply broad approach – covering all causes and cures with natural home-based remedies and techniques.

lower your blood pressure naturallyTo make it simple, we’ve written a guide to lowering your blood pressure naturally-  and keeping it low – through easy, effective and enjoyable changes in lifestyle.

The guide is arranged into 9 easy-to-follow steps. These progressive steps are based on the principle that positive incremental change is always best in health matters, and each chapter will take you further along the road of greater vigour and peace of mind – and a healthy blood pressure.

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a  wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer click here (scroll to the bottom of the page for download link).

Treatment for Hypertension

treatment for hypertensionWhen it comes to treatment for hypertension, first make sure you’ve got hypertension by getting and using your own blood pressure monitor. If it turns out you have hypertension, then it really boils down to whether to reduce your blood pressure through medications or through natural methods.

Medications are the easy way, usually prescribed by doctors in the western world but they come with costs – both monetary and undesirable side effects.

Blood pressure medication side effects

My only experience with an anti-hypertension medication (ACE inhibitor) resulted in a persistent dry cough that would often wake my up in the middle of the night. On top of that, my outrageously high blood pressure (195/120) refused to come down even after two months). That was enough for me.

Of course you may have been luckier in your treatment for hypertension. A lot of the medications do work to reduce blood pressure. And not everyone directly experiences negative side effects.

Of course there are those who have suffered even worse side effects. The list of possible negative side effects associated with medical treatment for hypertension is quite long –  for a complete list see high blood pressure medication side effects.

Treatment for Hypertension – the Road Less Travelled

If you want a natural treatment for hypertension (without medications) then you’re simply going to have to live a more healthy, stress-free life.  Most people would agree that natural treatment for hypertension is better – until they come to the realization they might have to give up and alter some very deeply ingrained habits – like spending every free hour in front of the TV,  avoiding exercise (driving two blocks to the local convenience store),  a steady diet of unhealthy snacks, never taking any time to consciously de-stress and really relax.

Natural treatment for hypertension involves changes – real changes to the way you live, focusing on diet and exercise. There are some real benefits to these lifestyle changes if your muster up the resolve to take them – benefits over and above a healthy blood pressure range. When you live healthily you’ll find life in general tastes better.

Diet

A healthy lifestyle means eating good (and tasty) food as outlined in my book – Lower Your Blood Pressure Naturally (more details below). At first it might seem hard to make the switch but after a while you’ll find yourself looking forward to preparing all sorts of wonderful combinations in meals that will keep you healthy and lower your blood pressure at the same time.

Physical Exercise

Exercise is another tough one to contemplate at first. The answer is – don’t contemplate it – just do it. Exercise is something that may seem hard and unpleasant at first but in no time you’ll be looking forward to it – whether its a walk around the neighbourhood, a hike up the mountain, or your next Tai Chi class.

De-stress

And then there’s stress. One of the biggest causes of high blood pressure is stress. Think you don’t have stress? Think again. It’s not always obvious. In fact, it rarely is. Stress can build up in our lives brick by brick until it’s a towering wall – and we still don’t recognise it. The fact is that stress is  built into modern living and we’d all do well to lower it – whether it is directly causing you hypertension or not.

People have reported that combining physical and mental exercises to reduce stress levels can form an effective treatment for hypertension.

Natural treatment for hypertension

A combination of good diet, daily exercise, and de-stressing your frazzled nervous system is good medicine for your life in general. You’ll find your general attitude to life improving. You might even stop once in a while to smell the flowers! The switch to a healthier lifestyle is also the best treatment for hypertension in my opinion. I now enjoy much lower blood pressure always within a healthier range. I have a much more positive outlook on my future.

But the main message here is: You Can Too!

 

Lower your blood pressure naturally

That’s easy to say of course, but if you haven’t got on that road yet, you might still feel a bit daunted. However, to make it easier, I’ve produced a guide which lays out all out clearly.

The guide covers everything I’ve mentioned above – diet, exercise, de-stressing. Since the causes of hypertension can be slightly different for everyone, the best way to lower your blood pressure without drugs is to apply a broad approach.

lower your blood pressure naturallyAs such, the guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

 

Image credit (cat): Mark Turnauckas via flickr.com

Diet and Exercise to lower blood pressure

How I lowered blood pressure without drugs

It’s been just over 5 months since I dispensed with high blood pressure medications (that weren’t working and had unpleasant side effects) and began exploring alternative cures.

Yesterday was a big milestone. For the first time ever my blood pressure was monitored below the much slated ideal of 120/80. After doing a slow breathing exercise for 15 minutes it came in as 116/79.

Of course I was suspicious at first as because my blood pressure is usually in the 125-135 / 85-95 range. Given that my parents both suffered from high blood pressure and my higher blood pressure is most likely ‘in the genes’. So I figured that’s about as good as it’ll get for me. So I took the reading again at it this time it came in at 111/ 76 – amazing!

Amazing when you consider I was consistently 190+/120+ only five months before, plagued by headaches, heart palpitations, and the end of my life seemed to be approaching rapidly. You could say I’ve come a long way.

So what’s the secret to my new found health and ‘normal’ blood pressure? Two things – Diet and Exercise.

diet and exercise for lower blood pressure

 

 

 

 

 

Diet and Exercise to Lower Blood Pressure

Exercise includes:

  1. A 30 minute walk up the hill behind my house that gets my lungs and hearts working two or three time a week
  2. Taking 15 minutes off for a slow breathing exercise (assisted by BreathEasy audio tracks)

Diet includes:

  1. Drinking water more often (I prefer it carbonated)
  2. Having a bowl of oatmeal every morning
  3. Supplementing my daily diet with 500mg Vitamin C, multi vitamin (including 100mg Magnesium), 600mg Calcium, Cod Liver Oil capsules (Omega 3), 60mg Ginkgo Biloba, 160mg Korean Ginseng, 30 drops of Hawthorn tincture
  4. Virtually eliminating processed foods now sticking with the basics.
  5. Apples, bananas, celery, onions, garlic, tomatoes, (among other things of course).
  6. Cayenne powder, apple cider vinegar, and only the best extra vigin olive oil.
  7. Reduction in the amount of salt I consume. I now use the Celtic Sea Salt (Sel de Gurerande) naturally harvested from the coast of Brittanny, France (as they have done it for centuries)
  8. Less red meat, more chicken and fish (but not the skin)
  9. Red wine and dark chocolate everyday … and more nuts.

In a nutshell that’s about it. I now live a much healthier, relaxed and trouble free life with optimal blood pressure as well. It’s more than I would have imagined 5 months ago but now there’s no turning back. My final curtains have receded well off into the distant future.

How did I know what to do and eat to lower my dangerously high blood pressure? I did a lot of research and reading, including Get Natural! by Kevin Riley, the best step-by-step guide to lowering blood pressure naturally.

Well that’s what has worked for me. Please leave a comment and tell us what’s worked for you.

UPDATE: Kevin Riley’s guide is no longer available, so my partner and I have researched and written our own guide – Lowering Your Blood Pressure Naturally – The Complete 9 Step Guide.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.
P.S. Image above by medisave.co.uk

Can oatmeal help lower high blood pressure?

can oatmeal help lower high blood pressure

 

It’s not always a good idea to take a leaf out the book of the Scots when it comes to diet, but eating oats regularly is one of those rare exceptions.

(Disclaimer: Scotland has lots of great traditional food, but modern Scots often don’t eat it and heart disease rates are pretty high.)

The reason eating oats regularly is such is a good idea is that it’s proven to lower your cholesterol, and in turn reduce the risk of heart disease.

This is one of the best understood food-health links, and also the first to be endorsed by both American and European food safety authorities – oat products are the only source of dietary fibre which can carry the health claim that they can lower the risk of heart disease.

So make sure to get your oats!

 

 

How Can Oatmeal Help Lower High Blood Pressure?

Oats lower cholesterol

Yes – as well as being naturally free from cholesterol, eating oats actually lowers your cholesterol levels.

This is because oats are high in a water-soluble fibre called beta-glucan, which soaks up the LDL (unhealthy) cholesterol in your digestive system. In one study, published in the American Medical Association Journal, oats lowered cholesterol as much as cholesterol-lowering drugs like statin.

Lowering this kind of cholesterol also lowers your risk of atherosclerosis (hardening of the arteries) and heart disease, and this in turn can help lower your blood pressure.

Basically, the more (LDL) cholesterol you have in your blood, the more it can get deposited on the walls of your arteries, hardening them. The heart then has to work harder to pump blood through, and this increases your blood pressure. High blood pressure in turn can damage the walls of your arteries, making it easier for cholesterol to be deposited – so high cholesterol and high blood pressure each worsen the other. But eating oats will help both!

Oats help stabilize blood sugar levels

Oats contain complex carbohydrates which are digested and absorbed more slowly than simple carbs. In addition, the beta-glucan in oats is a soluble fibre which breaks down into a gel and coats other food particles in the stomach, slowing down their rate of digestion and absorption by the body too.

Slower digestion and absorption mean that the energy from food (in the form of sugar) is released into the blood slowly and steadily. This is great for diabetics but it also helps keep blood pressure down, as high or unstable blood sugar levels can lead to high blood pressure.

As well as being good for your blood pressure, oats are a great food to get you going, and keep you going.

Oats are easy to digest – easier than wheat, for example – and so don’t slow you down too much while you’re digesting, yet are still very filling. Because they are absorbed slowly in the body, energy is released from them for quite a while. Athletes in training often eat oats for breakfast and studies suggest it gives them more stamina than other breakfast cereals.

Oats help keep blood pressure lower with minerals and antioxidants

Oats contain a type of antioxidant which helps protect against hardening of the arteries. Oats are also high in potassium, magnesium, calcium and zinc, B vitamins, vitamin E, all of which are important for maintaining healthy blood pressure.

 

Best Ways To eat Oats

The oats that we eat are the oat ‘groats’ or seeds inside the husk. However, you see different types of oats being sold, which can be a bit confusing. The main differences are the size of the pieces they are cut into, and how much they are then further processed.

‘Whole oats’ still have the oat bran layer, and it’s this that contains most of the good stuff. Some oats are processed to remove the bran layer, and sometimes to partially cook the oats too.

Go for whole oats where possible, as they’re not only more nutritious, but also more effective in lowering blood pressure. Whole oats come in various forms and sizes. Smaller oats are faster to cook because they absorb water faster. But avoid instant oatmeal as it’s the least nutritious.

All these forms of oats can be eaten cooked, as in porridge, or uncooked, as in muesli.  You can also eat oat bran, or barley bran.

How much oats?

Both the EFSA (European Food Safety Authority) and FDA (US Food and Drug Administration) allow certain oat products to carry the health claim that they reduce cholesterol levels and can reduce the risk of heart disease, if they can provide 3g per day of beta-glucans/soluble fibre.

100g oats contains about 5g of beta-glucan, so for your minimal 3g a day, you need at least 60g oats per day – over 2 ounces – or about 2/3 of a cup.

Aim for a cup – so, say, a bowl of oats each morning, and an oat-based snack later in the day.

A bowl of oats

can oatmeal help lower high blood pressureBreakfast is the best time to get your oats – you’ll start the day with stable blood sugar levels, and a steady supply of energy.

Or have some later in the day instead. A bowl of oats about an hour before moderate exercise keeps you going well.

Porridge and muesli are both good ways to get your oats – but they don’t have to be boring. There are loads of tasty ways to spice up your porridge and brighten up your muesli – just click over to this post for more details:

Delicious ways to eat oats

And enjoy!

 

Lower your blood pressure naturally (for less cost)

There’s actually a large choice of affordable natural ingredients that lower blood pressure, in addition to oats. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

For more on the benefits of oats for blood pressure, check out our book:

Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

It’s packed with tasty tips on changing your diet to lower your blood pressure naturally, as well as guidance on exercise and relaxation for reducing your blood pressure – plus more delicious recipe ideas for oat-based meals!

Click on the link above for more details and a free sample.

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