Lower Pressure Blog

Blood Pressure Medication – A Brief History

Surprisingly, only 50 years ago, hypertension was still considered an “essential” condition that everyone would acquire as a natural part of the aging process.

That explains just how common the condition was in the ‘old days.’ And today hypertension is still incredibly common, affecting 1 in 3 adults over the age of 20.

The first blood pressure medication, thiazide diuretics, weren’t introduced until the late 50s. And even so, it wasn’t until decades later that researchers and physicians alike, realized the gravity of having a high blood pressure – that it wasn’t an “essential” condition and that it significantly increased people’s odds of heart attack, stroke, and death.

All these years later, we now know that it’s essential to treat it to avoid those nasty consequences. And today there are hundreds of medications that can effectively treat hypertension.

Here you’ll learn why it may be necessary to take blood pressure medications, the types of high blood pressure medications available and their side effects, along with alternative treatments and important things to talk about with your doctor.

Hypertension explained

Take a moment to examine the following blood pressure categories, as recently there have been a few changes.

The blood pressure chart used to look like this:

Under the new blood pressure guidelines, the blood pressure chart now looks like this:

As you can see, hypertension stage 1 is now classified as anything between 130-139. If your physician takes a measurement in this range, they will recommend you begin making lifestyle changes.

And depending on whether you have other cardiovascular risk factors, your physician may recommend you take medications. These risk factors could include hereditary, weight, cholesterol levels, diabetes, smoking and lifestyle habits.

According to the National Heart Foundation, if you have stage 1 hypertension but your overall cardiovascular risk is low, you may not need to take medications. Instead, you’d be advised to make lifestyle changes only.

It may not be until you reach a persistent blood pressure measurement over 140 (stage 2 hypertension) that you’d need to consider medications.

Regardless of whether medications are recommended, making lifestyle changes can help reduce blood pressure.

Steps to lower your blood pressure are:

• Eat a healthy diet
• Exercise at least 30 minutes a day
• Maintain a healthy weight
• Drink alcohol in moderation
• Quit smoking

However, you should be prepared to take medications if necessary. Once blood pressure increases significantly, it can be more difficult to control with lifestyle changes alone.

And while medications may not be an ideal proposition, it is a matter of risk versus benefits. You want to do all you can to reduce your blood pressure naturally. But overall, the primary goal is to lower your blood pressure because it does reduce your risk of heart attack and stroke.

Blood Pressure Medication Types and their side effects

Blood pressure medications are also called ‘antihypertensives.’ For a full list of each medication generic and brand names, refer to this list from the American Heart Association. Here we’ll briefly cover each class of medication, their actions, and their side effects.

ACE Inhibitors

These medications make the body produce less of a hormone called angiotensin so that the vessels relax and open up, thereby reducing blood pressure.

Side effects: Allergic skin reactions and chronic cough are the most common. Reduced kidney function is possible. Risk of kidney damage increases if taken with over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs).

Popular brand names: lisinopril, benazepril, perindopril.

Angiotensin II Receptor Blockers

These are also known as ARBs or SARTANS. Collectively, ACE and ARBs are the most frequently used blood pressure drugs.

ARBs block the effect of the hormone angiotensin so that rather than constricting, blood vessels stay open and relaxed.

Side effects: Dizziness.

Popular brand names: irbesartan, telmisartan, losartan.

Diuretics

These medications are designed to help the body eliminate sodium and water to ease the heart’s workload and reduce blood pressure. Diuretics are often used in combo with other antihypertensive drugs.

Side effects: Increased urination should be expected. Other common side effects include allergic skin reactions, low blood pressure with dizziness, increased thirst, headaches, muscle cramps, and gout.

Popular brand names: chlorthalidone.

Beta-Blockers

Beta-blockers reduce the body’s heart rate to help reduce the output of blood and the heart’s overall workload, which helps lower blood pressure.

Side effects: Nausea and fatigue are the most common. Decreased potassium can cause weakness and muscle cramps. Gout can occur with prolonged use. Increased blood sugar levels can occur in people with diabetes. And impotence can be a likely outcome as well.

Popular brand names: atenolol, metoprolol , acebutolol, bisoprolol fumarate.

Alpha Blockers

These medications help relax the tone of the muscles in the walls of the arteries and vessels to reduce their resistance and lower blood pressure.

Side effects: Low blood pressure and dizziness, especially when standing up; and a fast heart rate.

There are also combined alpha and beta-blocker medications available.

Popular brand names: Dibenzyline, Terazosin.

Calcium Channel Blockers

Calcium entering the smooth muscle cells of the heart can cause a more forceful heart contraction that increases blood pressure. Therefore, these medications are designed to block calcium.

Side effects: Common side effects include palpitations, swollen ankles, constipation, headache, and dizziness.

Popular brand names: amlodipine, isradipine, nimodipine.

Alpha-2 Receptor Agonists

This medication works by decreasing the adrenalin-producing activity of the sympathetic nervous system. It’s often prescribed to pregnant women as it has no side effects on the developing fetus.

Side effects: Dizziness and drowsiness.

Popular brand names: Methyldopa, Guanfacine.

Central Agonists

These achieve the same effect as alpha and beta-blockers, but they follow a different nerve pathway to prevent blood vessels from tensing up and contracting.

Side effects: Low blood pressure that makes you feel faint and weak, especially when in an upright position. Severe mouth dryness, constipation, and drowsiness.

Popular brand names: GUANFACINE HYDROCHLORIDE.

Peripheral Adrenergic Inhibitors

These blood pressure medications work directly on blocking neurotransmitters in the brain to prevent the brain-heart communication that triggers the blood vessels to constrict.

Side effects: Heartburn, diarrhea, stuffy nose, insomnia, depression, nightmares, low blood pressure that makes you feel faint and weak, and impotence.

Popular brand names: Guanadrel, Guanethidine Monosulfate.

Blood Vessel Dilators

These are also known as vasodilators, and as their name suggests, they relax the blood vessels to allow them to widen so blood can flow with greater ease.

Side effects: Headaches, eye swelling, heart palpitations, aching and painful joints, fluid retention, and excessive hair growth.

Popular brand names: Minoxidil, Hydralazine .

What’s the best blood pressure medication to take?

The answer is, it depends.

That decision has to be made between you and your doctor. In many cases, it can be a bit of trial and error because your individual response to a medication is unpredictable. It will also depend on whether you have another condition that needs to be factored into the equation.

You may also be concerned about all those side effects, and that indeed is a fair concern. The most important thing is, don’t ignore the side effects. You should report to your doctor of any abnormal symptom you notice.

For example, if you notice a medication is making you feel sick, another treatment may be needed. Don’t just live with the side effects because as you saw from the list above, there are many options available.

And of course, you can try to minimize the amount of medication you need to take, and in some cases eliminate them in time, by using alternative treatments.

You can also explore other proven treatments for lowering blood pressure, such as:

• Meditation
• Deep breathing practice
• Biofeedback devices such as RESPeRATE
• Aromatherapy foot massage
• Beneficial herbs
• Prebiotics and probiotics

Put it this way, every healthy change you make will have a beneficial effect on your blood pressure. And if you do take blood pressure medications, engaging in alternative treatments alongside your medications is highly recommended.

Though, it is best to speak to your doctor about your chosen course of action, to make sure there are no contraindications.

Frequently Asked Questions About Blood Pressure Medication

Am I over-medicated?

Many people take multiple medications for various health conditions, so if this is your situation, it’s normal to feel concerned. Regarding blood pressure, it is not unusual that people require multiple medications to achieve a healthy blood pressure range. And indeed, if you have other health conditions, you may need medications to treat those.

However, in most cases, there are extra things you can do to help minimize your need for medication.

Can I fast while taking blood pressure medications?

Fasting can put the kidneys and organs under more pressure. Therefore, if you need to fast for religious or personal reasons, this is something best discussed with your doctor.

Do blood pressure medications remain effective long-term?

Blood pressure medications don’t lose their effectiveness, but various aspects of your body can change. For instance, you might gain weight and need more medication, or on the other hand, you could lose weight and need less medication.

What this means is that the medications always stay the same, but it’s your body that could change and influence the amount of medication you need.

Can you get off medication once you’re on it?

Yes, this is possible. If you are diligent about making healthy lifestyle changes, you can reduce or eliminate the need for blood pressure medication.

What should I do if I experience side effects?

You should speak to your physician. While some people can experience side effects to medications, the good news is, because there are a wide variety of blood pressure medications available, your physician can swap the medication you are taking to a different class, and this can reduce your side effects while still helping you achieve healthy blood pressure.

Is blood pressure of 140/90 bad?

Yes, this is not normal blood pressure.

Under the new blood pressure guidelines, any measurement that is 140 or above systolic and 90 or above diastolic, is considered stage 2 hypertension, which means your doctor will likely prescribe medications to help lower it. Plus it’s always recommended you get more proactive in making lifestyle changes.

Is there any over-the-counter medication for high blood pressure?

No. All blood pressure medications must be prescribed and monitored by your doctor.

How long does it take to lower blood pressure with medication?

The length of time it takes to lower blood pressure depends on how aggressive the medication therapy is that your doctor may be prescribing. Some people will begin to see the effects of medication within days, while for others it may take a few weeks.

Keep in mind that lifestyle changes you make will also influence the amount of time it takes to lower blood pressure. Some studies show the combination of medication and lifestyle can lower blood pressure to healthier ranges within a few weeks.

Regular blood pressure monitoring will give you an indication of how effective your medication and lifestyle changes are. What is the healthy blood pressure for a 70-year-old woman?

The normal blood pressure range for adults is below 120 mmHg systolic blood pressure and below 80 mmHg diastolic blood pressure. This reading is usually written as 120/80.

Do I need to avoid over-the-counter medications when taking blood pressure medications?

While over-the-counter medications are easily available, that does not mean they are without risk, so certainly be sure to take all due precautions when making your decisions.

For instance, non-steroidal anti-inflammatory medications (NSAIDs) taken for pain relief, such as ibuprofen and naproxen, can increase blood pressure. While you may be able to take them alongside blood pressure medications in some cases, you should always speak to your doctor when considering taking any type of over-the-counter medication.

Do I really need medication to control my blood pressure?

The answer to this question depends on your situation and your motivation to make lifestyle changes. Overall, your primary goal is to get blood pressure within a normal healthy range because this reduces your risk of cardiovascular problems, heart attack, and stroke.

You can implement lifestyle changes–such as eating a healthy diet, losing weight, reducing salt intake, and getting regular exercise–and it may be that this is enough to reach a healthy blood pressure, in which case you would not need medication.

However, in some cases, while you can do all you can to control blood pressure through lifestyle changes, you may still need to take medication to achieve healthy blood pressure.

Always discuss your options with your physician because the decision to take medication is a shared decision between you and your doctor.

Am I taking any other drugs that might interact with my blood pressure medication?

Certainly, some medications can interact with one another, so if you are already taking medication, you must disclose and discuss this with your doctor, as they are the best person to advise you about possible interactions.

Can I skip taking my blood pressure medications some days?

No. You need to take your blood pressure medication every day, regardless of whether you feel good or think you don’t need it. With that said, if you accidentally forget one dose, it is not likely to affect you all too much, but you should not make this a habit.

If you do forget, do not double dose the next day because this is potentially dangerous. Instead, resume your normal medication routine. It is best to take your medication at the same time every day. Set a routine for medications, taking them at the same time each day. Most importantly, do not stop taking any prescribed medication without first speaking to your doctor.

This one-pan chicken-and-broccoli recipe comes out of the oven all browned, cheesy and bubbling like a casserole, but is really prepared more like a skillet meal on the stove-top. This is one of those quick fix meal, and with baking everything in one skillet it is a quick clean up so you can spend more time with your family.

I also liking adding a healthy salad to this meal to ensure you are getting all your veggies. With the combination of both of these it is a wonderful meal that your whole family will enjoy eating.

Ingredients:

• 1 tablespoon canola oil
• 1 pound boneless, skinless chicken breasts, trimmed
• ⅓ cup all-purpose flour
• 4 cups reduced-fat milk, divided
• 2 (9 ounce) packages of pre-cooked brown rice
• 3 cups broccoli florets
• 1½ cups shredded reduced-fat sharp cheddar cheese
• ½ teaspoon kosher salt
• ½ teaspoon ground pepper

Instructions:

1. Preheat oven to 400°F.

2. Heat oil in a large ovenproof skillet over high heat. Add chicken and cook until well browned, about 4 minutes per side. Transfer to a clean cutting board and let stand for 5 minutes. Cut into 1-inch cubes.

3. Whisk flour and ⅔ cup milk in a small bowl. Add the remaining 3⅓ cups milk to the pan; bring to a boil over medium-high heat. Gradually whisk in the flour-milk mixture. Return to a boil and cook, stirring often, until thickened, 2 to 3 minutes. Stir in rice and broccoli; return to a boil and cook until the broccoli is tender about 2 minutes. Stir in the chicken, cheese, salt, and pepper. Sprinkle onions on top.

4. Transfer the pan to the oven. Bake until the casserole is browned and bubbling, 10 to 12 minutes. Let cool for 5 minutes before serving.

We collected dozens of great heart healthy recipes for you – Here they are…

This weeks question comes from Charlie R, Des Moines Iowa. Can eating grapes help lower my blood pressure?

Red grapes are more than just the source for the world’s finest wine – the fruits themselves are a wonder cure against heart attacks, according to new research. While a glass of wine is a recognized part of a healthy Mediterranean-style diet, it seems the bits of the grape thrown away to make the tipple could be even healthier.

Researchers made a cocktail extracted from the most fiber-rich parts of the grape such as the skin and seeds which are the waste byproduct in vineyards. Tests on human volunteers found the extract was extremely rich in both fiber and antioxidants which reduce the risks of cardiovascular disease – the world’s biggest killer.

Most other superfoods for the heart, like the plant extract psyllium or healthy oats, for instance, are usually good for either fiber or antioxidants rather than both together. But the tests at Madrid University using a concoction called Grape Antioxidant Dietary Fiber (GADF) was high in both potentially life-saving ingredients.

Over a 16 week period, adding the extract to the volunteers regular diet significantly reduced their ‘Lipid Profile – the range of tests to determine a patient’s risk of heart disease. This included reducing blood pressure by up to five per cent and cholesterol by up to 14 per cent of the volunteers, said the research.

A Mediterranean-style diet including components like red wine, olive oil and tomatoes has long been considered healthier than other Western diets rich in deep fried and fast food.

Clinical Research

A study was published in the National Institutes of Health at the end of April 2018 and showed that tart cherry juice can improve the quality of your sleep, your sleep duration, and help reduce the need for daytime napping. The research team found that adults who drank two 1 ounce servings of tart cherry juice per day experienced a demonstrable increase in sleep efficiency as well as a 39-minute increase in average sleep duration.

The study involved 20 participants who were followed for a total of 7 days.Each day all participants were given a drink twice a day, the first when they woke up and the second before bed. Some participants received a drink comprised of 1 ounce of tart cherry juice and 1 pint of water while others received a non-cherry fruit drink.

The research team tracked the sleep habits of all participants over the course of the study to see if there was any change. Additionally, routine urinalysis was used to measure the amount of melatonin present for each participant and monitored for changes.

The team found that those participants who received the tart cherry juice napped less, slept longer, and spent more of their time in bed asleep. The participants who received the placebo drink had no change in their sleep habits.

Additionally, the tart cherry juice group showed increased levels of melatonin, the hormone that helps regulate the sleep-wake cycle, indicating that drinking this juice boosts the body’s melatonin levels which may explain how tart cherry juice is an effective sleep aid. When the two groups switched places, the placebo group received the tart cherry juice and vice versa, the results were the same.

Other Health Benefits of Tart Cherries

While both cherries have a variety of phytochemicals contributing both color and antioxidant activity to the fruit, tart cherries contain more. For instance, both sweet and tart cherries are a good source of fiber, vitamin C, and potassium. Tart cherries also contain vitamin A. Here are some of the properties of these tart cherries.

Strong antioxidants:

Montmorency cherries’ anthocyanins and other antioxidant compounds provide the consumer with up to 5000 – 8000 ORAC units per one-ounce serving, depending on the concentration. ORAC (Oxygen Radical Absorbance Capacity) is a method of measuring antioxidant capacities in food, and 5000 – 8000 ORAC units equals the entire day’s recommendation of antioxidants for an average adult.

Pain relief:

The antioxidants in Montmorency cherries may help ease the pain of arthritis and osteoarthritis. In fact, anthocyanins specifically have been compared to ibuprofen, aspirin, and naproxen for their anti-inflammatory properties. They may also reduce the uric acid and the pain related to gout.

Post-exercise recovery: Recent studies have shown that Montmorency cherry consumption effectively reduces inflammation, muscle damage, and muscle soreness following bouts of exercise. It also accelerates exercise recovery.

The following are potential benefits of tart cherries that need further support outside of the laboratory.

On cardiovascular disease risk:

Tart cherries may reduce cardiovascular disease risk due to its strong antioxidant and anti-inflammatory properties. Animal studies have shown a reduction in unhealthy triglyceride levels, but more research in humans is needed.

Possible anti-cancer properties:

The antioxidant compounds found in tart cherries have been shown to reduce cancer growth and proliferation in cell cultures in laboratory studies. This has been demonstrated in human colon cancer cell lines, but more research is needed to establish effectiveness in humans outside of the lab.

On diabetes:

Studies in animals have shown that cherries lower body weight and abdominal fat, which is the type of fat linked with increased heart disease risk, metabolic syndrome, and type 2 diabetes. For now, we are waiting for the outcomes in human studies.

Cherries are a seasonal product, available in June and July. But in order to get all the benefits from tart cherries year round, you can purchase cherry juice and dried cherries. They have similar properties to fresh cherries. When purchasing tart cherry juice, aim for 100% juice and avoid juice from concentrate. Frozen cherries’ antioxidant content is somewhat lower than that of fresh cherries. Canned cherries’ antioxidant content is lower still, but remains significant.

Tart cherry juice seems unlikely to cause dizziness or grogginess because the dose of melatonin is quite low. We are not aware of other side effects from cherries. We all want a natural way to fall asleep so try this one tonight.

Blue Light Photo-toxicity

The blue light in LED lighting that is increasingly used in our homes can damage the eye’s retina. It also disturbs our biological and sleep rhythms, a French health authority warned in a new report.

The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) warned in a statement that LED lighting is “photo-toxic” and can cause an irreversible loss in retinal eye cells.

LED stands for light-emitting diode. When compared to a regular incandescent lightbulb, an LED light bulb is more efficient as it can use only one-fifth of energy to produce the same amount of brightness. Yahoo News reported last week that the global micro and macro LED market is expected to reach $6 million by 2024.

ANSES said that automobile makers should “limit the luminosity of vehicle headlights”. ANSES also recommended buying “warm white” LED lighting for homes as an alternative to “cool white” LED light bulbs commonly found in retail stores.

While LED lighting found in homes and on automobiles can damage your eyes, LED lighting in electronics can negatively affect your natural sleeping patterns, ANSES added.

A researcher and project manager at ANSES, Dina Attia, said that disturbed circadian rhythms caused by LED lighting in electronics can various ailments. Ailments such as diabetes, cardiovascular illnesses, and cancer in the long run.

It is, therefore, healthy to refrain from using electronic devices such as phones and portable gaming systems before going to sleep or while in the dark. Attia added young children and adolescents should be especially careful, as the crystalline lens in their eyes is not fully formed.

Last but not least, the ANSES report claimed that a stroboscopic effect in some LED lights can cause “headaches, visual fatigue, and a higher risk of accidents.”

The Reason That Blue Light Is So Problematic

Blue Light has a short wavelength that affects levels of melatonin more than any other wavelength does. Light from fluorescent bulbs and LED lights can produce the same effect. Normally, the pineal gland in the brain begins to release melatonin a couple of hours before bedtime. Melatonin reaches its peak in the middle of the night.

When people read on a blue light-emitting device (like a tablet, rather than from a printed book) in the evening, it takes them longer to fall asleep. Plus, they tend to have less REM sleep (when dreams occur) and wake up feeling sleepier— even after eight hours of shuteye.

Consider these effects good reasons to impose a digital curfew on your yourself. Power down your electronics, including the TV, an hour or two before bedtime. This allows your body to start producing more melatonin. If that’s just not possible—if you are madly finishing your work on a computer, for instance—it helps to dim the brightness on the screen.

You can also install an app that automatically warms up the colors on the screen—away from blues and toward reds and yellows—at sunset. Also, avoid using energy-efficient (blue) bulbs in nightlights in bedrooms and bathrooms. Instead, opt for dim red lights instead because red light has a higher wavelength and does not suppress the release of melatonin.

I recommend downloading FLUX. I use this on my computer when I am working at night and it really helps to cut down on the blue-light emitted from my screen.

What Are Goji Berries?

Goji berries are little known in the West, but they’re highly prized in Asia, where people say that they confer longevity and fortitude. ‘The wolfberries give you energy,’ says herbalist David Winston. ‘They have what I call a yang effect.’

The yin-yang theory states that all things in the universe are governed by opposing, yet interdependent forces. Yin represents the passive and yang represents the active. One can find many ways to describe these opposing forces like night and day, or cold and hot.

The berry, leaves and root bark are used for medicinal purposes and to eat raw, drink as juice or include in various recipes.

The fruit has a mild flavor that is like licorice and the dried berries resemble raisins. The leaves are used to make tea in China. Root bark is used to treat simple coughs, colds or bleeding disorders.

There have been few human studies on the effectiveness of goji berries for various ailments. However, what we do know is that goji berries are rich in various nutrients.

Vitamins and Minerals

They are a rich source of flavonoids, vitamins A, C and E. They contain essential fatty acids and high in antioxidants.

Phytochemicals such as riboflavin, ascorbic acid, nicotinic acid, thiamine, coumarin, betainm zeaxanthin and minerals like zinc, iron, manganese, copper, calcium, magnesium and selenium are present in goji berries.

Goji berries have been found useful in the treatment of high blood pressure, diabetes, high cholesterol, sexual dysfunction, fertility, eye disorders, kidney, immune system and liver disorders etc. They contain anti-aging, antioxidant, anti-tumor and anti-inflammatory properties.

Goji Berries for High Blood Pressure

All berries are said to benefit high blood pressure patients since they have high levels of polyphenols that fight free radicals in the body.

These phytonutrients improve the immune system’s response, repair damage to DNA caused by pollution, smoking etc and convert vitamin A. Hence regular consumption of moderate quantities of berries is recommended.

Goji berries are not as well known as blueberries, raspberries, strawberries or hawthorn berries. However, the high nutrient and antioxidant content of goji berries means that they have can treat high blood pressure.

It is estimated that 1 in 4 adults in the US suffer from high blood pressure. Research is underway about the benefits of polysaccharides – a master molecule – found in abundance in goji berries and their ability to maintain normal blood pressure.

Traditional Chinese medicine has used every part of the goji plant to treat hypertension – e.g. Leaves to make goji tea. A fit diet for hypertension includes – vitamin and antioxidant-rich vegetables and fruits, low-fat dairy products, whole grains, and B vitamins.

Specific nutrients found in goji berries that can control high blood pressure include zeaxanthin – an antioxidant compound, polysaccharides, flavonoids, vitamins A, C, E, iron, phosphorous, calcium and zinc.

While goji berries are the most common way to eat this fruit, the roots of the goji plant are said to provide even better benefits for those with hypertension. These roots help artery walls to expand.

This improves blood flow and therefore lowers blood pressure. Hence, if goji root extracts are available, they can be included in diet or just eat enough berries as recommended by your physician.

Goji Berry Precautions

Since there have not been substantial studies on the benefits of goji berries, anyone taking these supplements must first consult their doctor especially if they are pregnant and breastfeeding.

There are herb-drug interactions between goji berries and blood thinning medications like warfarin. Taking goji berries along with this could increase bleeding. It could also interact with blood pressure and diabetes drugs.

Goji berries provide a lot of benefits. Just check the daily recommended dosage, especially if you have health problems. Staying within required limits will usually not produce any side effects.

Exercise could be just as effective in lowering high blood pressure as a prescribed medication.

Researchers pooled data from nearly 400 trials and found that, for people with high blood pressure, activity such as walking, swimming, and simple weight training seemed to be just as good as most drugs used to treat it.

However, the team warns, that people should not stop taking their medication until further studies are carried out.

Huseyin Naci at the London School of Economics and his colleagues, analyzed data from 194 trials looking at the impact of drugs on lowering high blood pressure, and 197 trials testing the impact of structured exercise. The trials involved a total of nearly 40,000 people, but none of them directly compared exercise against medication.

The team found that blood pressure was lower in people treated with drugs than in those following structured exercise programmes. But when the analysis was restricted to just those with high blood pressure, exercise seemed to be just as effective as medication.

Where Do I Begin?

The first place I would start is with your primary healthcare provider. Discuss with them what you want to do, get a checkup, and get the green light from them to increase your activity. Even people with physical limitations can exercise to an extent. So never sell yourself short on what you are able to do.

Taking Charge of your high blood pressure numbers

Increasing your activity will not “just happen” because you’re thinking about it. Let’s be realistic, the society we live in loves to take the path of least resistance.

It seems that it is a built-in human trait. Sometimes we try to get away with the least amount of effort. If you’re serious though about lowering your blood pressure numbers, you will need a “take charge” attitude.

You will get out of it exactly what you put into it. Your target should be 30-40 minutes of vigorous activity 3-4 times weekly to get the benefit that your body will need to decrease the BP numbers.

Coach Potato

Leave a potato on the couch and eventually, it will begin to rot. Being inactive will cause our health to deteriorate over time.

According to the American Heart Association, we should have these target goals in mind:

• For most healthy people, get the equivalent of at least 150 minutes (two hours and 30 minutes) per week of moderate-intensity physical activity, such as brisk walking.
• You can incorporate your weekly physical activity with 30 minutes a day on at least five days a week.
• If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity three to four times per week.
• Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• Include flexibility and stretching exercises.
• Include muscle-strengthening activity at least two days each week.

Maybe you find that you have been inactive for a long time and are a little apprehensive about starting again. Then if the is the case start off slowly, you’re not in a competition. Start with walking or bicycle riding and ease into it. The most important thing is to start.

Brisk Walking

In fact, walking briskly can lower your risk of high blood pressure, high cholesterol, and diabetes as much as running, according to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division in Berkeley, CA. All three conditions are risk factors for heart disease and stroke, and you can do something about them.

Swimming

Swimming is often promoted as a good way for older people to exercise since it’s easy on the joints and it’s not likely to cause overheating. And many follow that advice: after walking, swimming is the second-most popular form of exercise among the older set.

Researchers found that among 43 older men and women, those who started swimming a few times a week lowered their systolic blood pressure the “top” number in a blood pressure reading. On average, the swimmers started the study with a systolic blood pressure of 131 millimeters of mercury (mm Hg). Three months later, it was 122 mm Hg.

Rowing

The benefits of practicing rowing are explained by the fact that it is a high expenditure, prevalently an aerobic sport.

Rowing can easily help you reach and maintain your ideal weight and improve physiological parameters influenced by exercise: normalize blood pressure, improve sleep quality, strengthening of the immune system, psychological and behavioral advances and a significant improvement of posture and articular flexibility.

Golf

Golf the great game of the Scott’s. Golf’s powerful combination of stress-busting exercise, fresh air and camaraderie can help promote long-term heart health.

It can reduce blood pressure and raised cholesterol and cut your risk of stroke and diabetes, especially if combined with a healthy diet and lifestyle.

Walking around the golf course is as good as a run for cutting the risk of heart disease, according to new research from the US National Heart, Lung and Blood Institute.

Ballroom Dancing

Builds a stronger heart – Regular ballroom dancing can lead to a slower heart rate, as well as lower blood pressure and a more balanced level of cholesterol. It offers a great workout for the cardiovascular system as it requires a large degree of flexible movement. Thank you, Fred, Ginger, and Gene.

Bowling

I bet the “Dude” did not know this one. Bowling Reduces the risk of heart disease. A sedentary lifestyle is one of the leading risk factors for heart disease, according to WebMD.

Exercise, including bowling, lowers your risk of stroke, heart attacks, diabetes, increases bone density, improves circulation, lowers cholesterol levels and blood pressure, and helps your body utilize oxygen better. Try to bowl once or more each week for optimum benefits.

As you can see there are so many different ways to get active, you could actually have fun doing them and lower your high blood pressure numbers. The point I want to make is getting active, getting active even if you are tired over time will increase your energy.

It will improve your moods and will give you a reason to drag yourself out of the coach. Being active it so vitally important to your health. Make it a point to start somewhere, doing at least something. Get a partner to join up with you and make a pact with each other to ensure you do quite and don’t give in.

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health.

Salmon can be prepared many different way. Baked or broiled and my favorite way to cook salmon is to grill it. Season it with Cajun spices and grill it for an amazing taste. Also don’t forget to serve this with a nice tossed green salad with red onions.

Ingredients

• 1 large sweet potato
• 2 lemongrass stalks
• 2.5 cm or 1″ piece of ginger
• 2 cloves of garlic
• 1 teaspoon sesame oil
• 150 ml or 3/4 cup organic vegetable stock
• 150 ml or 3/4 cup reduced fat coconut milk
• 6-8 lime leaves or 1 lime
• 1 long red chili
• 4 x 150 g salmon fillets, from sustainable sources
• soy sauce , optional.

Directions

1. Preheat the oven to 190ºC or 374 F.

2. Scrub the sweet potato clean, then slice into thin rounds. Arrange the slices, overlapping, in a large roasting tin.

3. Bruise the lemongrass, then finely chop the tender parts. Peel and finely chop the ginger and garlic. Peel and finely slice the chili.

4. Mix the sesame oil, stock, coconut milk and two-thirds each of the lemongrass, ginger and garlic. Pour over the potatoes, tuck in the lime leaves (or squeeze the juice on top and scatter over the zest) and sprinkle with the chili.

5. Roast for 20 to 25 minutes, or until the potatoes are done. About 8 to 10 minutes before the cooking time is up, sit the fish on the potatoes and top with the rest of the lemongrass, ginger and garlic.

6. When the fish is just cooked, drizzle with soy sauce, if you like. Delicious served with green beans and mangetout.

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Hummus, that creamy dip that hails from the Middle East, has a reputation as amazingly healthy food. It deserves it. All the main ingredients are superfoods in their own right. It’s got chickpeas, sesame paste, garlic, and olive oil in most traditional versions. Have with sliced vegetables, pita, or pita chips…

Ingredients:

• 1 cup dried chickpeas
• 2 teaspoons baking soda
• Juice of 1 1/2 large lemons (about 1/3 cup), more to taste
• 2 to 4 cloves garlic, grated
• 1 ¾ teaspoons kosher salt, more to taste
• 1 cup sesame tahina
• ½ teaspoon ground cumin, more to taste
• Paprika, for serving
• Olive oil, for serving
• Chopped fresh parsley, for serving

Preparation

1. In a bowl, cover chickpeas by at least 2 inches of cold water. Add 1 teaspoon baking soda and let soak at room temperature overnight. Drain and rinse.

2. In a medium pot, cover soaked chickpeas by at least 4 inches of water. Add the remaining teaspoon baking soda and bring to a boil over high heat. Reduce heat to medium-high and let cook at a vigorous simmer until chickpeas are quite soft, 1 to 1 1/2 hours. (Overcooked chickpeas are the secret to creamy hummus, so don’t worry if they start to break down a little.) Drain.

3. While chickpeas are cooking, make the tahini sauce. In a blender, combine the lemon juice, garlic, and 1/4 teaspoon salt. Let the mixture sit 10 minutes. Add tahini, remaining 1 1/2 teaspoons salt and the cumin, and blend until thick paste forms. Add 1/3 to 2/3 cup ice water while the blender is running, a little at a time, until sauce is smooth. You’re looking for a perfectly smooth, creamy sauce.

4. Add the warm, drained chickpeas to the blender with tahini mixture. Blend until perfectly smooth and not at all grainy, stopping to scrape down sides of bowl occasionally. This blending may take upward of about 2 minutes; just keep going until the mixture is ultra-creamy and fluffy, adding a little water if you need it to make the contents of the blender move. Taste for seasonings, adding more salt, lemon juice and/or cumin as needed.

5. To serve, spread the hummus on a plate, dust with paprika, drizzle with olive oil and sprinkle with parsley.

We collected dozens of great heart healthy recipes for you – Here they are…