Do you know which common food that you can get right at your local grocery store or farmers market that will reduce
your blood pressure significantly while boosting your immune system and protecting you from cancer at the same time?

If you ate a green salad with fresh chopped tomatoes, then you not only got a healthy dose of this powerful antioxidant, but you have also taken significant action toward lowering your blood pressure. A recent double-blind study conducted in Israel has confirmed what hearth-healthy Italians have enjoyed for centuries – tomatoes (and tomato sauce) lower blood pressure and the risk of heart disease.

The Israeli study was led up by Dr. Esther Paran, head of the hypertension division of Soroka Medical Center. It involved patients who were already being treated for hypertension, but were not responding well to the medications. Dr. Paran had patients take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks.

Tomatoes are effective at lowering blood pressure

Tomatoes are so effective at lowering blood pressure because they contain lycopene. This potent antioxidant is even the focus of some hybrid tomatoes grown by the Israeli company, Lycomato, in order to have higher concentrations of lycopene in each piece of fruit. Other antioxidants found in tomatoes make this one super-food in the prevention of heart disease. It can even help keep LDL cholesterol from oxidizing which makes it stick to the arteries and narrow the passage way causing blood pressure to increase.

Even during the peak growing season it can be difficult to consume four whole tomatoes each day, which is the recommended amount for having a positive impact on blood pressure. Here are some ways to get the benefits of tomatoes without having to eat them straight off the vine.

Getting the benefits of tomatoes on high blood pressure

1. Make Chili. Using tomato puree, which is a concentrated form of tomatoes, as the base for your chili utilizes the antioxidants without the bulk of a whole tomato. Add some ultra-lean and high protein ground bison and kidney beans with minced garlic and onions, and cayenne pepper and you have a heart-healthy main course and a full day’s allowance of tomato.

2. Since using olive oil with the tomatoes enhances the curative quality, make your pasta sauce red with tomatoes, tomato paste and olive oil to sauté the garlic and onion. Tomato paste used in making sauce contains more than 10 times the nutrients of a single tomato.

3. Have a fresh salad as a side dish to either of these entrees and cut one whole tomato on top. You’ll get one-quarter of you tomato intake right there.

4. Drink tomato juice. It is better to make your own fresh juice so that you can control the sodium. Store bought juices can be high in sugar and sodium-based preservatives. If you have a juicer, you can make some incredible veggie juices to suit your own tastes by adding carrots, celery and some low-sodium seasonings.

5. Take a tomato supplement. If you just can’t stomach tomatoes, then a 200 mg supplement provides the equivalent of more than the recommended four tomatoes.

Adding tomatoes to your diet can reduce systolic blood pressure by 10 points and diastolic pressure by 4 points as was evident in the Israel study. Whatever way you slice it, tomatoes will keep strengthen your immune system and lower blood pressure.

Learn about more fruits that can play a major role in reducing your blood pressure:
http://www.highbloodpressure-hypertension.com/recommends/Blood-Pressure-Miracle

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Frank Mangano is an active member of his community who works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. Find out how you can maintain healthy blood pressure at: http://www.highbloodpressure-hypertension.com/recommends/Blood-Pressure-Miracle

Approximately 50% of subjects with essential hypertension are insulin resistant therefore a diet that balances blood sugar would be essential for such responders.

Dr Atkins was able to bring down hypertension in his patients by cutting back on carbohydrates and adding nutritional supplements.

Since most people drink too little water and ingest too much salt, getting these two in balance is often all that is required. About 60% of hypertensives are thought to be responsive to reduced salt intake.

Fatty Acids

The omega 3 fatty acids taken as fish oils can lower blood pressure. They improve pliability and flexibility of blood vessels, lower inflammation and relax blood vessels.

Garlic

Consuming garlic on a regular basis lowers the risk of heart disease. A number of studies show that it can lower blood pressure.

CoQ10

Coenzyme Q10 enhances the immune system and protects against free radicals. It is particularly valuable in treating heart conditions. In one study 26 patients with essential arterial hypertension were treated with oral CoQ10, 50mg twice daily for 10 weeks. At the end of the treatment, systolic blood pressure decreased from 164.5 to 146.7 mmHg and diastolic blood pressure decreased from 98.1 to 86.1 mmHg on average.

Vitamin C

Since essential hypertension is associated with an abnormal antioxidant status and reduced levels of nitric oxide, in both of which vitamin C has important roles, one would expect this vitamin to be able to reduce high blood pressure and it does.

In one study taking 500mg a day caused a significant drop in elevated blood pressure for both men and women.

Other Important Nutrients

The non essential amino acid l-arginine relaxes the blood vessels once it is converted to nitric oxide. Its blood pressure lowering effect is seen taking between two and nine grams per day.

Some minerals are particularly important in the cardiovascular system. These include calcium, magnesium and potassium. Taurine has a diuretic effect and can relax blood vessels.

If you are not undergoing the suffering from a disease condition called benign hypertension, also called HTN or its malignant version, you may not be too interested to learn about how to lower blood pressure. However, please be informed that this ailment is considered a ’silent killer’ as it can kill without any forewarning or signs. Also, the latest statistics suggest millions are affected, with at least one in three adults in developed countries being afflicted.

This makes it highly probable that there are people who you know who could be the victims and they are clueless about it. By reading this article, it’s time well-spent to understand ways on how to lower blood pressure and help your loved ones who suffer from this disease. When a doctor is consulted, medication will typically be prescribed. 50% patients however do not bother to honor the prescription which undoubtedly is a matter that deserves attention, more so when the case is severe HTN.

You must know however those medications which are considered as diuretics, beta blockers, alpha blockers and vasodilators are usually efficacious. You can not ignore the expected side effects as well as the extensive expenses involved for such medications which have to be taken for a long time. How to lower blood pressure thus gathers maximum importance to patients of malignant and benign hypertension. No side effects, natural methods which are less costly are the crying needs of patients.

The welcoming news is that patients can lower the levels with some lifestyle alterations along with exercise. Diet is the most important part of this and the patient must be aware of recommended and banned foods, liquid intake volume, the right vitamin and mineral supplements, etc. While some extremely informative and interesting recommendations can be found on the internet, some even go and advise the patient to have chocolates, which of course is highly debatable.

Thus the above are some of the popular methods of treating benign hypertension or malignant HTN. Knowledge about how to lower blood pressure would stand you in good stead especially considering the ling list of complications including stroke, heart attacks and kidney problems. For ensuring safety from future complications, you ought to take early actions and this can be good for the people you care for.

High blood pressure is at epidemic proportions in the US today with more than 65 million people having high blood pressure and another 45 million suffering from a condition known as pre-hypertension. A symptomless condition, high blood pressure increases your risk of heart attack and stroke and you could very easily be suffering from it without even knowing it until it is too late.

There are of course medicines on the market that can help in lowering blood pressure, but several of these have accompanying side effects and, even though some people may need to take medicine in the short term to lower their blood pressure, a better solution is to control the condition naturally if you are able to.

For most of us high blood pressure is linked to weight and diet and this is a big problem today when two out of every three Americans are overweight or obese. In addition, the majority of Americans get way too much salt in their diets and not enough of the large number of other beneficial vitamins and minerals which can actually reduce blood pressure. In short, it is possible to eat your way to a lower blood pressure, if you know what to do.

In truth, it is often possible to lower your blood pressure quite quickly if you change your diet and begin to take some exercise. That said, if you’ve not taken any exercise for a long period of time you shouldn’t suddenly begin a vigorous exercise program and it’s always a good idea to talk to your doctor before you start any exercise program.

To begin with though let’s look at what you should avoid and top of the list comes salt. Salt (or sodium) is one of the chief offenders in today’s high blood pressure epidemic. Too much dietary fat is also a culprit because it encourages weight gain, arteriosclerosis, and other problems which result in high blood pressure. Hence, two things which you should avoid in your diet are salt and excess fat, particularly trans or saturated fats.

So, what sorts of food should you include in your diet to help you to reduce your blood pressure? Well, potassium is one of the most important substances which is lacking in today’s American diet and that is very beneficial for your blood pressure. Potassium assists in lowering blood pressure just as salt help to raise your blood pressure and thus getting enough potassium in your diet can help to stabilize blood pressure.

It is very easy to get enough potassium into your diet by simply adding plenty of fresh or frozen fruits and vegetables, providing of course that they have no added suger or salt. Even though this may seem bland to some people, it is one of the best ways to ensure that you regularize your blood pressure. Naturally of course, at the same time you also want to cut down on the salt to no more than the recommended daily intake of approximately 2400 mg each day. A very good way to achieve this is not to add any salt at all to your diet because natural and unprocessed foods contain enough salt and, if you feel you need to add flavor to your food then simply try herbs and spices.

Magnesium and calcium are two other minerals that can help lower blood pressure. These two minerals are considered to be calming minerals and most Americans don’t get enough of them in their diets. dairy products that are low in fat are an excellent source of calcium as are legumes, nuts, and dark and leafy green vegetables. You should try to get a balance of about two parts of magnesium to three parts of calcium. Foods such as white beans, soybeans, and sesame seeds not only have a lot of calcium and magnesium but they are also good sources of potassium.

Finally, ensure that you drink enough water and also get enough fiber in your diet. Fiber is important because it helps to speed toxins and unhealthy substances out of your body and it also helps you feel full so that you are not tempted to eat too much.

If you have high blood pressure, your diet can make a difference. It’s best if you eat foods that lower blood pressure and therefore have a positive impact on your health.

One thing you should look at closely if you have high blood pressure is your alcohol consumption. Modest amounts of alcohol have been shown to be beneficial to blood pressure, but excessive amounts of alcohol have been shown to be damaging to blood vessels and in turn blood pressure. If you drink excessively, this can cause serious problems and make your blood pressure even more difficult to treat.

In addition, you can increase complications with your blood pressure if you drink excessively. Studies have shown that drinking a small amount of alcohol can have a protective effect on your heart, but larger amounts can actually be detrimental. Check with your doctor to find out whether or not you should have alcohol in your diet. If advised, you may even be told to cut it out of your diet entirely.

Salt is another thing most Americans get too much of. If you suffer from high blood pressure, you should cut excess salt out of your diet. Of course, foods contain sodium naturally, and small amounts of sodium are indeed necessary. Nonetheless, you can get everything you need from your food naturally without adding any additional salt.

Therefore, limit or eliminate your salt consumption if you have high blood pressure. Foods naturally contain sodium themselves, so you’ll get everything you need from your diet without adding extra salt. Your doctor will be able to tell you how much if any salt you can consume besides that which naturally occurs in your food.

Saturated fats, too, are bad for your blood vessels and your heart when consumed excessively. If you eat a lot of fats, especially saturated or trans fats, they can raise your cholesterol levels and damage your circulatory system. Your diet should have only modest amounts of these types of fats. Limit your consumption of processed foods such as cakes, fried foods, fast foods, and simple sugars. Meats do contain some saturated fat, but can be consumed in moderation. Concentrate on fish and chicken as meat sources.

If you already suffer from high blood pressure, trans fats and other “bad” fats can place your cardiovascular system under even more stress. In addition, if you eat dairy products, you should opt for low-fat or no fat dairy products. Full fat dairy products can be stressful to your body and increase your blood pressure, since they contain saturated fats.

If you have high blood pressure and want to help lower it with your diet, make sure you eat plenty of fresh fruits and vegetables, as well as fish. Fruits and vegetables contain optimal amounts of potassium, which can help balance sodium and lower blood pressure. In addition, fish, too, can help lower blood pressure.

When you have high blood pressure the food you eat is very important. You might be causing your blood pressure to be higher and not even realize it. You should not eat foods that have a high content of saturated fat and salt. It is also important to avoid alcohol consumption because this can be very damaging to the blood vessels. What you eat can have a direct impact on your blood pressure.

It does not matter what is causing or may cause you to have high blood pressure. The important point is that if you know you are at risk you can take steps to reduce the risk and keep your blood pressure at a healthy level.

We have no control over our genes, our race or our age. These are three risk factors for some people in developing high blood pressure. African Americans are more likely to develop high blood pressure than whites. They also seem to develop it at a younger age and have higher levels.

Age is a factor in blood pressure as well. The older you get, the more likely you are to have higher blood pressure. Women usually don’t have trouble with hypertension until after menopause, unless they have a parent or other close relative with it. Men will develop hypertension as they age, with the greatest increases beginning between the ages of 35 and 55.

While race, age and genes are not something you can control there are several risk factors for hypertension which you can control. The most important is weight. Obesity leads to higher blood pressure especially in people with a body mass index over 30.0. Contributing to obesity and high blood pressure is also a lack of exercise. If you are inactive, you are more likely to be overweight and therefore develop hypertension.

Our eating and drinking habits greatly impact blood pressure. Consuming too much alcohol or salt on a regular basis also increases blood pressure. Not only overeating, but what you eat will affect blood pressure in a good or bad way.

How much stress you have and how you deal with it can influence blood pressure negatively. It is difficult to know how much stress a person is under, since many people hold it in and may not even feel overly stressed when in reality they are. When there is too much stress, other good habits are often sacrificed to deal with the current situation. For example, during a stressful period you may not get enough sleep or exercise or may substitute good home cooked meals for high sodium fast foods.

Any one of these risk factors alone can put blood pressure levels within a dangerous range. When you couple the risk factors with one another, your problem grows exponentially. This means that if you are overweight, inactive and have a family history of hypertension, you are at a much higher risk than someone with only heredity working against them. It would be wise for anyone with the non-controllable risk factors of race, heredity, or age to keep stay physically active, maintain a healthy weight and reduce the amount of alcohol and sodium they consume. It is also important to eat a proper diet that will support a healthy blood pressure. Specific nutrients help reduce blood pressure even in those who are genetically predisposed to hypertension.

Learn how to reduce the risk factors for developing high blood pressure and keep your blood pressure at a healthy level:

The Blood Pressure Miracle

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Frank Mangano is an active member of his community
who works diligently providing assistance to senior citizens
and probing as a health advocate to discover new and innovative
ways to promote well being. Find out how you can maintain
healthy blood pressure at:
The Blood Pressure Miracle

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Common High Blood Pressure Questions Answered

Why do you need to avoid eating sodium? Sodium builds up in your body and begins to clog your arteries. By reducing the sodium you intake to a bare minimum you are no longer adding to the problem, instead you are taking away from the problem. Over time the existing buildup of sodium in your … Click here to play

Lower Your Blood Pressure Methods You Can Count On

If you suffer from high blood pressure or you know someone that does, please continue reading this article. More than likely you know how important it is to gain control over elevated blood pressure, but you need to do more than just lower your blood pressure. You need to keep it low. This article should … Click here to play

Alistrol Review How Alistrol Can Help You To Reduce Blood Pressure Naturally

Alistrol is an allnatural dietary supplement that is aimed at reducing your high blood pressure. On its site, it says that Alistrol is clinically tested and shown to: Support healthy heart function Help to maintain healthy arteries Facilitate blood flow and central peripheral vascular circulation Promote blood flow to the heart Aid in keeping a … Click here to play

Lowering Blood Pressure What Can I Do?

Lowing blood pressure is going to take commitment and dedication on your part. Although you might feel that all you really need to do is take the medication prescribed by your doctor, you should make a few lifestyle changes as well. Among the changes you should make are eliminate alcohol, quit smoking, eat healthier and … Click here to play

Without a doubt, high blood pressure is a serious disease and, if left untreated, has very serious results. Don’t worry, there is good news. High blood pressure is easily treatable and there are many lower your blood pressure naturally, without the use of expensive drugs with unwantedside effects. Things like diet changes and exercise can drastically help in preventing and reducing high blood pressure.

One of the most beneficial diet changes you can make when trying to reduce your blood pressure is to cut down on the amount of salt you eat. The obvious solution is to stop adding salt to food during preparation or after the fact. Trust me, after awhile you won’t even miss it. In fact, you’ll probably start to notice how disgustingly salty some food really is.

Also, Processed foods are absolutely awful when it comes to sodium content. Frozen pizzas, canned soups, salad dressings and those incredibly quick and easy “meal in a bag” type foods are all loaded with sodium. Just check the nutritional information on the package and you’ll see what I’m talking about.

Another great way to reduce your blood pressure is through exercise. Even something as simple and easy as a 30-minute brisk walk each day will have the desired effect. This could be completed during your lunch break or first thing in the morning or in the evening when you’re taking your dog for a walk (and your dog will love the extra exercise too!). I don’t think I know a single person who doesn’t have the time each day for a 30 minute walk.

These are just two examples of ways you can get lower your blood pressure naturally. Follow these 2 tips and you’ll be on your way to taking control of your blood pressure and your health!

By: Daniel Theodore

Article Directory: www.articledashboard.com

Controlling your blood pressure

Also important, there have been a growing number of studies on qigong (a.k.a. chi kung) and its benefit in the treatment and prevention of high blood pressure, as well as other cardiovascular diseases.

There are literally thousands of qigong exercises you can practice, ranging from short and simple exercises that take only a few minutes to do, to some very complicated forms that may take up to an hour or more to complete. Some are light and gentle exercises that are suitable for the weak ad elderly, or even for the physically challenged, while other qigong exercises are more rigorous and demanding in the workout.

Here is one simple qigong exercise specially designed to treat or prevent hypertension:

1. Stand with your feet shoulder-width apart, toes pointing forward, knees slightly bent.
2. Bend your torso so that your arms hang loosely past your knees, with your head hanging down at about waist level or lower.
3. Begin swinging your arms loosely back and forth from side to side, letting the momentum flow freely by keeping the arms totally relaxed and loose.
4. Continue swinging for several minutes. Then, to conclude your exercise, strike the back of your knees firmly three to five times with your fists, before rising up from your bent torso position.

This exercise is easy to do and only takes a few minutes of your time. If you suffer from high blood pressure, practice this qigong exercise whenever you can — at least three to six times a day. With regular practice, you will be able to reduce your blood pressure to normal levels.

This is one of five exercises designed to loosen joints and muscles. These exercises form the basic foundation to tai chi and other qigong forms. You can find more such exercises including qigong yogic breathing, tai chi and meditation on my website — all excellent for helping to treat your high blood pressure.

Don’t let hypertension get the better of you. With a healthy lifestyle that includes regular practice of qigong/chi kung, you will find you can reduce high blood pressure without having to resort to medication. Look forward to my last article on qigong practices for hypertension: yogic meditation to lower stress and blood pressure.

By: H. Wei Williams

Article Directory:  

As a teenager, H. Wei Williams trained intensively in qigong/chi kung and tai chi chuan for health, self-defence and spiritual growth—several hours a day, 365 days a year. Her 30 years of knowledge and teaching experience in martial arts, Chinese medicine, meditation and yogic breathing is reflected in the wide range of topics offered on her website. Visit www.chikung-unlimited.com to see how qigong/chi kung can meet your individual needs.

1. A Piece Of Dark Chocolate Will Keep The Doctor Away.

According to recent report in the Hypertension: Journal of the American Heart Association, eating a small piece of dark chocolate everyday contributed to chemical changes in the body that help dilate blood vessels and lower blood pressure. Several research point to the conclusion that the antioxidant-rich compound found in dark chocolate known as flavonoids, have a healthy effect on blood vessels as well as glucose metabolism.

Even better news for chocolate lovers is the fact that dark chocolate contains more flavoniods than any other food; including green tea, red wine, and blueberries. A little dark chocolate is good for you, but a lot of it is not because chocolate is high in calories. Also, to obtain the blood pressure lowering effect of dark chocolate, you need to look for one that has at least 70 percent cocoa content. Dark chocolate is delicious but sometimes, it may be a bit bitter so, you may have to try different brands until you find one that you really like.

2. Potassium: A Magic Mineral.

Potassium is a key nutrient in maintaining the electrolyte balance which regulates heart and muscle contraction. It also plays an important role in maintaining proper fluid exchange. A study conducted at Duke University shows that daily intake of Potassium supplements can significantly reduce high blood pressure. African-Americans showed the biggest drop. Their blood pressure went down almost 20 points, causing the speculation that this sub-group might be particularly sensitive to the blood pressure lowering effects of potassium.

It is recommended that you try to get your potassium from food. Dietary sources of potassium include apple juice, apricots, avocado, bananas, legumes, beets, cantaloupe, carrots, oranges, pears, white and sweet potatoes, raisins, salmon, sardines, watermelon, and winter squash.

3. Water: Nature’s Miracle Medicine

When your body is in a state of dehydration, your blood pressure will increase dramatically. In fact chronic dehydration is the cause of chronic high blood pressure. Dr. Bathmanghelidj, the author of You’re Not Sick, You’re Thirsty, says that when the body is lacking water, it attempts to hold on to the available water supplies by retaining salt. When the body starts to retain water instead of letting it flow normally, blood pressure rises. However, this increased water retention is simply a preventive measure the body uses to protect the vital cells within it from becoming totally dehydrated. Water is one of the most effective ways to lower blood pressure.

Adequate water intake, and a bit of good pure natural salt such as Himalayan Crystal salt, will balance the fluid intake inside and outside the cells. This may sound contradictory to what you havebeen told, but salt is essential for life, we cannot live without it. However, there is a big difference between the common processed salt most people are accustomed to, and pure natural Himalayan salt which contains 85 trace minerals that your body needs. Intake of Himalayan Crystal salt will regulate the water content throughout your body, and promote a healthy PH balance.

Make drinking adequate amounts of water a daily habit. Not only will you be lowering your blood pressure, but a lot of other body functions will improve. You will feel more alert and energetic, less depressed, your skin will glow, and those nagging aches and pain will go away.

4. Breathe Deep For Your Heart

New research indicates slow breathing may lower blood pressure, even if practiced for only a few minutes per day. Take a slow deep breath, expanding the diaphragm, and the abdomen then, exhale even slower making sure you empty all the air from the lungs. The goal is to develop a rhythmic slow, and deep breathing pattern of less than 10 breaths per minute.

At first, you may find it difficult to develop a rhythmic pattern, but as you continue to breath in, and out slowly, you will eventually develop a healthy breathing pattern. Breathing that slowly for a few minutes several times throughout the day is another way to lower blood pressure that many people find very effective.

5. Walking Is Good For You

Many of us live a very sedentary lifestyle. We sit down all day at work and then, we spend our time at home sitting down. Over time, this inactivity can lead to many health complications caused primarily by excess weight. The ongoing day-to-day strain that excess weight puts on the entire cardiovascular system is what causes blood pressure to reach dangerous heights. Exercise plays a key role in lowering high blood pressure; however, many people find it difficult to engage in a regular exercise program because of lack of time. The good news is that you’re not required to do prolonged, and strenuous exercise to benefit from it.

A recent study published in the Journal of Epidemiology and Community Health revealed that as little as 30 minutes of walking three times a week, even if it was broken into 10-minute walks throughout the day, was enough to have a significant effect on lowering blood pressure, and weight loss.

The above 5 approaches are proven ways to lower blood pressure. However, consistency is the only way to benefit from them long term. Make them part of your daily lifestyle routine for a healthy heart, and normal blood pressure.