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How to Maintain
Healthy Blood Pressure Everyday for Just 3 Minutes?
Drop Blood Pressure 12 Points in 3 Minutes (easily)
Turns
out you might not have to run marathons or hit the gym 5 days a week to maintain
healthy blood pressure.
In
fact, a new study from Melbourne, Australia has revealed the easiest exercise
to lower your blood pressure without breaking a sweat.
Recent
research shows that even sedentary couch potatoes who prefer sitting to
sweating, can successfully bring their blood pressure into a safe range within
2-3 minutes.
In
the study, overweight participants with type-2 diabetes were asked to sit for 8 hours and interject their sitting
with a slow 3-minute treadmill walk or perform a few half-squats, calf raises,
or toning exercises every 30 minutes.
Results
showed a 10-point drop in the systolic blood pressure when they performed the
walking intervals. Surprisingly, the toning exercises produced an even greater
drop of 12-points.
Also,
if you are in the category of being middle-aged, out of shape and just starting
out on a program to lower your blood pressure, you will be pleased to know that
light exercise at 40% of aerobic maximum has been found to be more effective
than moderate exercise at 60% of aerobic maximum. In addition, light exercise
is also kinder and gentler on creaky joints.
How It Works
Mild
exercise, just like vigorous exercise, opens up the peripheral blood vessels,
decreasing the effort your heart needs to expand to push blood out to your
body. The effect lasts for a little while after your exercise session.
Over
a long period of time, exercise lowers blood pressure by modifying the mechanisms
that your kidneys use to control your fluid balance.
Regular
exercise also calms your nervous system and relaxes the muscles that constrict
the blood vessels. Furthermore, it stimulates your body to produce greater
quantities of blood vessel-dilating nitric oxide.
Researchers
recommend that incorporating gentle exercises into a long period of partaking
in sedentary activity, such as working at a desk, attending classes or
studying, can help reduce the health risks associated with being sedentary.
Next, we have easy exercises specifically
focused on blood pressure.
These
exercises are even easier than the ones used in the study. But as they’re
specifically designed to lower blood pressure, they work even better.
In
fact, almost everyone doing these blood pressure exercises manages to bring
their blood pressure below 120/80 within a week – sometimes within the very
first day.
The 3 Vitamins that
Can Help You to Maintain Healthy Blood Pressure
Three Vitamins
Prevent High Blood Pressure Deaths
The
World Health Organization (WHO) has declared high blood pressure as the number
one underlying cause of death in the world, and traditional medical systems
consider dangerous medications as the only solution.
But
new studies from the top universities in the world have proven that three specific
vitamins are even more effective at preventing blood pressure-related deaths
than prescription medications.
Science
has discovered another good reason for you to eat your daily servings of fruits
and vegetables. Antioxidants – those free-radical-annihilating,
cancer-fighting, anti-aging do-gooders found mostly in plant foods, can also
lower your blood pressure.
Three
vitamins in particular: vitamins A, C and E, can fend off high blood pressure
by keeping your arteries healthy, supple, and free of plaque buildup.
Studies
have shown that people who eat diets rich in vitamin C and other antioxidants
tend to have lower blood pressure than their counterparts with antioxidant-poor
diets. These antioxidant vitamins work in a number of individual and overlapping
ways:
• Vitamins A, C and E prevent LDL cholesterol – the bad form
of cholesterol – from becoming damaged and sticking to the walls of arteries.
Thus, they prevent plaques that increase blood pressure due to 1) narrowing of
artery walls; and 2) the hardening of the arteries.
• Supplementation with vitamin C has been known
to help reduce the blood pressure-raising effects of peripheral artery disease
(PAD). In this condition, free radicals in the bloodstream damage the delicate
cells that line the arteries, causing them to lose the ability to expand and
contract accordingly. When people with PAD exercise, their blood pressure
increases to a higher level than ideal due to the stiffness of the blood
vessels.
• Another blood pressure-lowering effect of vitamin
C is
that it acts as a diuretic, encouraging your body to release excess fluids.
Vitamin C is also an important component of collagen, which helps to form the
walls of your arteries and veins.
• Vitamins C and E prevent oxidative damage to nitric oxide,
a signalling molecule that lowers blood pressure by telling blood vessels to
expand. Vitamins C and E also stimulate your body to produce more nitric oxide.
• Vitamin E has been found to help
post-menopausal women to avoid having high blood pressure by keeping the
artery walls supple.
• Low levels of vitamin E are often found in
people with metabolic syndrome, a combination of symptoms, including high
blood pressure, which increases the risk of cardiovascular disease.
• Vitamin A prevents white blood cells from absorbing
cholesterol and forming foam cells, dangerously enlarged cells that burrow into
the artery wall, impede blood flow and cause plaque formation.
On
a cautionary note, if you supplement your diet with these vitamins, be aware that
since they are fat-soluble, they accumulate in the body and excessively high
levels of it can raise blood pressure.
For more ideas to maintain healthy blood
pressure, watch these 2 videos:
Getting to the Source
Oranges
are synonymous with vitamin C to most people, but did you know that a lot of
common foods such as red bell peppers, broccoli, kale, strawberries and papaya
provide more vitamin C per serving than a medium orange?
For
vitamin E, almonds and sunflower seeds top the charts. Green vegetables, such
as spinach, Swiss chard, turnip and beet greens are also great sources of this
heart-healthy vitamin.
The
orange colour of veggies like carrots and sweet potatoes is a sure giveaway
that they contain large amounts of orange-pigmented vitamin A. However, you can
also get almost 100% of your daily allotment of vitamin A in a generous helping
of kale or mustard greens. You just can’t see the vitamin A in these vegetables
because of the stronger green pigment of chlorophyll.
Why this Juice Can
Help You to Maintain Healthy Blood Pressure?
This Juice Drops
Blood Pressure and Protects Arteries
Researchers
have just discovered that 2 cups of a particular tasty juice daily will keep
your arteries flexible, your blood pressure down, and improve your blood flow.
And
that’s just a few of the many benefits derived from this powerful juice.
You
can get this juice in most supermarkets or buy the fruit and juice it yourself.
A
study presented at the Cranberry
Health Research Conference in Wisconsin brought good news to both
cardiovascular disease sufferers and cranberry juice lovers.
The
team made their subjects drinks 450 mL of cranberry juice, which was made by
mixing cranberry concentrate with water. The participants received different concentrations
of the juice, which ranged from pure water to pure cranberry concentrate.
All
the subjects that drank the cranberry juice at a concentration of 25% and
higher showed improvement in blood flow and arterial stiffness, and those who
drank the highest concentration of cranberry juice also displayed a significant
decrease in systolic blood pressure.
This
is good news, as many commercial cranberry juices are composed of 25 to 27% of
cranberries. However, if you also want the blood pressure decrease, you will
have to buy cranberries and juice them yourself.
The
authors attributed the power of cranberries to their high antioxidant
polyphenols.
This
post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news
that has been recognized as one of the top quality national health information
websites. This program will provide you
the natural high blood pressure treatments, natural recipes to cook healthy
meals and useful strategies to build a healthy diet with the aim to help you to
maintain, stabilize and lower your blood pressure naturally.
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