Heart Diseases: strong vessels - long life

Pressure Point

My husband and I have an ongoing dispute over salt - I say that a little goes a long way, he considers it a food group. The difference of opinion is not really about salt per se, it's about the effects of salt on blood pressure.

High blood pressure has become a serious health risk - so serious that it has established itself as "the silent killer." If your systolic blood pressure (the upper number, which measures the pressure of blood against artery walls when the heart contracts) is at or above 140 millimeters of mercury (mm Hg), or your diastolic blood pressure (the bottom number, which measures the pressure against the artery walls when the heart relaxes between beats) is at or above 90 mm Hg, it is time to make some changes.

walk away from hypertension

Nothing beats a healthy way of life for keeping blood pressure in check. This means that eating a diet rich in Whole Foods. Experts also emphasize the importance of exercise and maintaining a healthy weight. In a study of more than 20 clinical studies by investigators at Tulane University, people with normal blood pressure increased, its level of aerobic lowered their systolic blood pressure by more than 4 mm Hg An earlier study showed that overweight participants who lost up to 8 pounds lowered their systolic levels, too.

These studies suggest that if we could just lower the average systolic blood pressure among Americans by 5 mm Hg, we would seek a 14 percent decline in deaths from stroke, a 9 percent drop in heart disease deaths, and a 7 percent General decline in mortality. In fact, a reduction as small as 2 mm Hg in systolic blood pressure could save more than 70,000 lives per year!

Here's the best part: You do not need to sign up for a Spinning class or start training for a marathon to see these results. All you have to do is walk 30 minutes or more most days of the week. You can even break it if you do not have the time or stamina to make it for the entire 30 minutes. Try to walk 10 minutes three times per day. Just do not meander - try to walk as quickly as possible, to the heart pumping.

The Salt debate

So what about salt? Is it really the big bath boogie man? Well, yes and no. We need salt to regulate our body fluid levels - but too much can cause high blood pressure and heart disease. According to the National Institutes of Health, you should not consume more than 2300 mg, or about a teaspoon of salt per day. But 95 percent of American men and 75 percent of the women is higher than the amount often eat a heart-stopping from 4000 to 6000 mg daily.

processed foods pack the biggest punch sodium, so be reduced by using natural and filling your plate with fresh fruits and vegetables, whole grains, nuts and lean meat. If you must use canned and packaged foods, read the nutrition label and choose only those items that are 5 percent (115 mg) or less of the maximum recommended daily intake per serving.

Want It Now flavorful foods without added salt? Hit the Spice aisle the next time you in the supermarket. Besides blithely mixes the food up without salt, there are a number of different herbs and spices that work well with specific foods. Meat and poultry benefit from basil, marjoram, onions, oregano and thyme. Fish is the special addition of dill, lemon or Cajun spice. Beans benefit from cinnamon, cloves, cumin or nutmeg. Vegetables and some additional Zing with curry powder, garlic, lemon, rosemary or sage.

The Promise of potassium

exile together with the salt shaker, dining adequate amounts of potassium may also help the blood pressure under control. The problem is the Americans' average potassium intake is alarmingly low - almost a third of the currently recommended 4,700 mg per day.

As we increase our potassium intake? A major food company wants you to start your Stocking refrigerator with its new yogurt-based super shots with potassium. Your promises - each shot 3/3-Unzen offers a convenient way to add 350 mg of potassium to your diet. Simple, yes. Cheap? Not so much. Each shot costs about one dollar - for-ounces ounces more than a Starbuck's Latt? - And only 7 percent of the recommended daily amount.

Instead of shelling out your hard-earned money on the latest supermarket gimmick, reach for a potassium-rich banana. Other Food That you can help your intake of potassium include apricots, cantaloupe, oranges, raisins, cabbage, potatoes, spinach and tomatoes.

The best way to increase your potassium levels is to eat several pieces of fruit, and liberal quantities of vegetables every day. The amount of potassium in a healthy diet ranges from about 2.5 grams to about 5.8 grams per day. But if your doctor discovers that you are severely flawed, ask potassium supplements.

The amount may In addition - 99 mg per tablet or capsule - is very low, considering that a banana can contain 500 mg. Do not try to raise your potassium levels by a large number of potassium pills, because this concentrated form of potassium can irritate the stomach. One or two, along with a meal, every day should be a healthy diet supplement - not replace, the fruits and vegetables you should eat.

One Last Thing ...

The reason for high blood pressure is often called the silent killer, because many people do not realize they suffer until they have a stroke or a heart attack. Although nobody dies from high blood pressure itself, the health issues they contribute to - stroke, Heart attack and heart and kidney failure - kill hundreds of thousands of people every year.

Along with cleaning up your diet and the creation of a regular exercise program, other changes in the way of life - such as smoking cessation, limiting the amount of alcohol you drink, and a grip get to stress - can make a huge difference. This is mainly for people with borderline to moderate high blood pressure that the vast majority of cases. In fact, more than 160 studies comparing the drug and non-drug therapies for the treatment of borderline to mild hypertension showed favorable results for the non-drug treatments, including diet, exercise and stress-reduction techniques.

relaxation techniques benefit the body, so be sure your breathing and their Relationship to stress. Yogic breathing or belly breathing employs that your diaphragm can improve blood pressure. Conversely, shallow breathing or chest can cause sodium retention in the body and increase blood pressure. Meditation, yoga and restorative the gentle art of the no - Can say therapeutic for your heart and mind. The incidence of high blood pressure is indeed sobering, but the chance for cure can be empowering.

This just in ... If you

one of the 20.7 million adults suffer from osteoarthritis (OA), you have probably tried numerous remedies to relieve the joint pain and stiffness. During the go-to drug of choice among doctors is acetaminophen, it is a safer and more natural approach.

A recent meta-analysis of three clinical trials shows that the hip - the fruit of the rose plant, the potent anti-inflammatory properties - May to a reduction in the pain of OA. The randomized, placebo-controlled trials, the 287 participants , The majority of whom were women suffer from OA of the knee. All of the patients, the hip supplement reported significantly less pain than those taking the placebo. In one of the studies, the exemption was so pronounced that the Rosa group has been able to reduce or eliminate the amount of acetaminophen it has.

If you want to give rosehips an attempt, according to a standardized supplement that the offers of 500 mg rosehips. Because each of the studies used relatively high amounts of rosehips, you can Up to 5 capsules per day. But a little patience, because it may take up to four months to experience less pain and stiffness.

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References:

Barnes VA, Pendergrast RA, Harshfield GA, et al. "Impact of breathing awareness meditation on ambulatory blood pressure and sodium handling in prehypertensive African American adolescents." Ethnicity & Disease. 2008;18:1-5.

Christensen R, Bartels EM, Altman RD, et al. "Does the hip powder of Rosa canina (rosehip) reduce pain in osteoarthritis patients? A meta-analysis of randomized controlled trials." Osteoarthritis and Cartilage. 2008;16:965-972.

Rosas M, Pastel�n G, Lomel� C, et al. "Therapeutic clinical approach for the elderly patient with hypertension: recommendations for clinical practice." Archivos de Cardiologia de Mexico. 2008; 78: Suppl 2:S2-94-97.

Whelton SP, Chin A, Xin X, et al. "Effect of aerobic exercise on blood pressure: a meta-analysis of randomized, controlled trials." Annals of Internal Medicine. 2002;136:493-503.

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