Your Health

By Shirley Learthart

Keeping Blood

Pressure Down

Last month we looked at the effects of high blood pressure (see article here). This month we look at the good news - natural ways in which blood pressure can be kept at a healthy level.

• Vitamin C may lower blood pressure (Lancet Dec 18, 1999). A group of people with high blood pressure had the levels fall by about 9.1% if they consumed a 500mg supplement of vitamin C each day for a month.
• In a 4 year study of 60,000 women (Nurses Health Study), those who consumed more than 800mg of calcium a day were at less risk of developing high blood pressure.
• Several studies have shown Coenzyme Q10 was able to reduce high blood pressure without medication or dietary changes.
• Drinkers of 3 or more alcohol drinks a day have substantially higher blood pressure than those who drink 2 or fewer drinks a day.
• Maintaining a normal weight helps to keep blood pressure down.
• Reducing sodium in your diet to about 2.4g a day (about 1 teaspoon of salt).
• Exercising such as a brisk walk for at least 30 mins a day at least 5 days a week.
• Getting 3,500 mg of potassium in your diet every day.
• Following the “Dietary Approaches to Stop Hypertension” (DASH) eating plan - a diet rich in fruit, vegetables and low fat dairy products with less saturated and total fats.
• Quit smoking.
• Flavaniods in dark chocolate can be beneficial.
• Garlic has been shown to lower blood pressure. A study in 2005 showed fresh garlic is more effective than using supplemental forms.
• Yoga, meditation and Tai Chi have been shown to lower blood pressure.
• Acupuncture and homeopathy have also shown good results.

Finally, as always humour is the best medicine, watching a good comedy film has been shown to lower blood pressure. So, after doing your 30 mins daily exercise you can watch a good comedy film eating your dark chocolate with a clear conscience!

Shirley

For more preventative health information,
you can visit my website at:
www.vitalsigns-health.co.uk