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• Beetroot juice. In one small placebo-controlled trial, one glass (25 milliliters or 8.5 ounces) of beetroot juice perday for one month reduced blood pressure in those diagnosed with hypertension by an average of 8 mmHg systolic and 4 mmHg diastolic pressure. However, within two weeks of stopping the juice, study subjects’ pressure returned to their previous numbers, so this is something you would have to drink consistently.
• Certain fresh vegetables. Your body converts nitrate (NO3) found in beetroot juice and other vegetables into bioactive nitrite (NO2) and nitric oxide (NO), the latter of which helps relax and dilate your blood vessels. Besides beetroot, other vegetables high in NO3 include:
Radishes
Kale
Celery
Mustard greens
Turnip tops
Spinach
Cabbage
Eggplant
Leeks
Scallions
String beans
Carrots
• Omega-3s. Studies show that higher omega-3 intake helps avert the onset of high blood pressure in young people. More than 2,000 healthy men and women participated in one of the studies. Findings showed that those with the highest serum levels of omega-3 also had the lowest blood pressure readings.
If you decide to supplement with omega-3s, it’s important to remember that although you can obtain omega-3 fats from both plants and marine animals like fish and krill, they are NOT interchangeable. These sources provide very different types of omega-3. You absolutely need animal-based omega-3, preferably from krill oil, which is far superior and which also has natural astaxanthin, a potent antioxidant.
• Calcium and magnesium. Daily calcium and magnesium supplementation can be useful in lowering blood pressure, especially if yours is on the high end of high.
However, if you avoid sugars and grains, it’s unlikely additional calcium or magnesium supplements will be necessary.
• .Vitamin C. Studies indicate that high doses of vitamin C can be helpful in lowering blood pressure. However, if you’re following my Nutrition Plan, you should be getting enough vitamin C from your diet without supplements.
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• Olive oil leaf extract. Research has shown that supplementing with 1,000 mg of olive leaf extract daily over eight weeks caused a significant dip in both blood pressure and LDL (mislabeled “bad”) cholesterol in people with borderline hypertension.
If you want to incorporate olive leaves as a natural adjunct to a nutritionally sound diet, you should look for fresh leaf liquid extracts for maximum synergistic potency. You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place iti n about two quarts of boiling water and let it steep forthree to 10 minutes. The tea should be a medium amber colour when done.
• Electro-acupuncture. Studies indicate that electro-acupuncture caused a drop in blood pressure that can last up to a month-and-a-half. Researchers said study participants averaged a drop of 6 to 8 mmHg for systolic blood pressure and 4 mmHg for diastolic.
• Nattokinase. Nattokinase is an enzyme found in the food natto, a fermented soy product. This enzyme has been used successfully for nearly three decades to treat circulatory problems, and a double-blind, placebo-controlled, randomized study showed that supplementing with nattokinase for eight weeks resulted in significant reduction of both systolic and diastolic blood pressure.
• Vitamin E. A triple-blind, placebo-controlled clinical trial showed that 200 IUs a day of vitamin E can be effective in treating mild hypertension. If you decide to supplement with vitamin E, do not take more than the recommended dose, and be sure to take a natural (not synthetic) form. You can tell what you’re buying by reading the label. Natural vitamin E is always listed as the “d-”form (d-alpha-tocopherol, d-beta-tocopherol). Synthetic vitamin E is listed as “dl-”forms.
• Garlic and watermelon. Second and third behind beetroot juice, this kitchen herb and fruit helped to lower blood pressure in a small study.
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Additional Information
• For parents: If your children lose their cool while playing video games, this could signal they are at risk for developing hypertension in later years, if for no other reason that playing video games encourages sitting. The video games available today can also be very violent in nature, which is cause for further concern.
Encourage a balance in your children’s activities. Ideally, they should be involved in exercise and other physically active pursuits during the majority of their leisure time. The sedentary lifestyle of so many children today is contributing to obesity and other chronic conditions and diseases, including highblood pressure.
• For moms of newborns: Research has shown that babies who are breastfed have a reduced risk of developing hypertension. Researchers believe long-chain polyunsaturated fattyacids (the same found in fatty fish) in breast milk provide a protective effect for newborns.
•Quick tricks: Increasing nitric monoxide in your blood can open constricted blood vessels and lower your high blood pressure. Methods for increasing the compound include taking a warm bath, breathing in and out through one nostril (close off the other nostril and your mouth) and eating bitter melon,which is rich in amino acids and vitamin C.
Lifestyle Changes Are the Key to Naturally Lowering Your High Blood Pressure
In summary, there are many things that you can do to lower your high blood pressure before resorting to pharmaceutical agents. From addressing insulin and leptin resistance to eating REAL food, loading up on veggies and minding your sodium-to-potassium ratio, it is possible totake control of your blood pressure.
Try intermittent fasting ,boost your animal-based omega-3 intake , optimize your vitamin D levels, exercise regularly, address your stress and avoid smoking cigarettes and all forms of pollution and you will have a good solid foothold on the road to drug-free, optimal health.
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