People can have problems maintaining normal blood pressure. Normal blood pressure (BP) is 120 over 80 mmHg (millimeters of mercury). According to the American Heart Association: "The 120 represents systolic pressure (the pressure of blood in the vessels when the heart beats) and the 80 refers to diastolic pressure (the pressure between beats when the heart relaxes). Prehypertension is recorded as 125/85 mmHg and high blood pressure is recorded as 140/90 mmHg or higher." Below are some healthy tips that a person can apply so as to help regulate healthy blood pressure.
1. Diet: A diet rich in fruits, vegetables, and low-fat dairy products can reduce blood pressure in the general population and people with hypertension. This diet is called "Dietary Approaches to Stop Hypertension" (DASH). Special foods for people with high blood pressure include: celery, garlic, and onions to lower cholesterol; nuts and seeds, for their essential fatty acid content; cold-water fish (e.g. salmon and mackerel) or fish oil products concentrated for the omega-3 fatty acids EPA and DHA; green leafy vegetables and sea vegetables for their calcium and magnesium; whole flax seeds, whole grains, and legumes for their fiber; and foods rich in vitamin C (e.g., broccoli and citrus fruits). (Source: www.doctormurray.com)
2. Grape Seed Extract: The U.C. Davis research team demonstrated that grape seed extract lowered the blood pressure of patients. C. Tissa Kappagoda, professor of cardiovascular medicine said, "Generally, the higher the patient's initial oxidized LDL level was, the greater the drop by the end of the study."
3. Maitake: In Japan, laboratory rats with high blood pressure and high cholesterol that were given maitake feedings showed lower blood pressure levels and lower blood cholesterol levels.
4. Antioxidants: In July 2007, research in the Journal of the American Medical Association reported that the antioxidants in dark chocolate can help to slightly lower blood pressure. However, according to this study, the chocolate portions have to be limited to 30 calories a day, which works out to be slightly more than one Hershey's Kiss. (Kiss, kiss!)
5. Exercise: A study published in the American Journal of Hypertension showed that after eight weeks even the modest exercise-60 to 90 minutes a week-by people with high blood pressure significantly reduced both their systolic and diastolic blood pressure. Some of the exercises included: brisk walking, jogging, swimming, cycling, and stretching.
6. Meditation: Meditation has many health benefits. For example: The Journal, Hypertension, shows that patients with high blood pressure showed a significant reduction of systolic and diastolic blood pressure after three months of Transcendental Meditation (TM). Moreover Harvard cardiologist Dr. Herbert Benson showed that practicing meditation for twenty-minutes daily, twice-a-day, can significantly reduce blood pressure (a marker for chronic stress).
7. Thoughts and Emotions: When you perceive stress and then feel stressed the adrenal glands secrete cortisol and other hormones that increase breathing, heart rate, and blood pressure. This moves more oxygen-rich blood faster to the brain and to the muscles needed for dealing with the stressful situation. Your energy level is also heightened because adrenaline causes a rapid release of glucose and fatty acids into your bloodstream. All of these chemical changes in the blood affect the body's equilibrium and pH level. More glucose and fatty acids in the bloodstream lower the pH to become more acidic. The body cannot heal itself when it is acidic. The body's natural and healthy state is alkaline. Think and feel properly so as to maintain an alkaline enriched environment within your body.
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