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Hypertension, or high blood pressure, is often termed the "silent killer" because it typically produces no symptoms. Untreated, however, it can wreak havoc on your blood vessels and internal organs, setting the stage for the later development of a heart attack, stroke, or kidney failure.

Many doctors agree that antihypertensive medications are overprescribed, especially for people with mild elevations of their blood pressure. Lifestyle changes, combined with helpful supplements, may lower blood pressure and may eliminate (or at least postpone) the need for prescription drugs, particularly in people with mild hypertension (140 to 159 systolic [upper number], and 90 to 99 diastolic [bottom number]).

NOTE: If your blood pressure is higher or you're already taking medications, it's particularly important to consult your doctor before starting a supplement regimen.

Having high blood pressure can be a scary thing, but that doesn't mean that you can't control it. Supplements work very well for many people to keep normal blood pressure within acceptable limits. For others, supplements may be only marginally affective or of no affect at all. In our opinion, it is certainly worth the effort to try an "all natural" regimen.

If your blood pressure falls after you've taken supplements for a while, your hypertension medications will likely need to be adjusted downward. For this reason, you should review with your physician any supplements you take -- especially if you're on a complicated medicine regimen.

It's also important that you begin and stick with the following recommended lifestyle changes regardless if an "all natural" approach works for you or you have to take prescribed medications.

I. LIFESTYLE CHANGES

A. STAY PHYSICALLY ACTIVE

Being sedentary is bad for high blood pressure. You need to get exercise regularly in order to maintain healthy blood pressure levels.

Not only is exercise good for your heart, it's good for your overall body. Make sure that you get some type of exercise at least 3 days a week for at least 30 minutes each day. If you can, try to get some exercise every day. Generally, the more you exercise, the better off you'll be.

B. MAINTAIN YOUR WEIGHT

Your weight has a lot to do with your blood pressure and if your blood pressure is a bit on the high side and you're overweight, that should be one of the first things you target.

If you're overweight, your heart has to work harder to get blood to different parts of your body. Once you lose the excess weight, your heart won't have as much strain and you'll be a healthier and happier person.

Here's a few easy weight loss ideas that may work. Drink 8 ounces of water before each meal. Avoid sugar and cola, use natural Steviaas a sweetener and drink lots of water. Have a good protein breakfast to start off your day and stay away from sweets and cereals.

If you can get yourself down to your ideal weight, your blood pressure may fall into line naturally.

C. STICK TO A HEALTHY DIET

You have to eat healthy to be healthy. If you want to lower blood pressure naturally you'll have to eat a healthy diet. Even when you're at your ideal weight, you should continue to eat healthy.

Your diet should emphasize fruits, vegetables and fiber. You should stay away from saturated fat, trans fat, total fat, cholesterol, sugar and cola. Also stay away from sodium (salt) as sodium can also contribute to high blood pressure.

Limit pork, beef, and alcohol in your diet. Eat more plant foods and herbs and use a good vitamin regimen. Go easy on the coffee but drink lots of water and green tea.

Water intake guideline - Drink one ounce of water per day for each two pounds of total body weight. Example: if you weight 160 pounds, you should drink 80 ounces of water per day.

Instead of sugar, use natural Stevia. The powder form is the most economical but it is handy to carry some packets of powdered Stevia when away from home.

Eat vegetable soup often, Yes, vegetable soup. Add any of the following: Celery, Garlic, Hawthorn, Kudzu, Onion, Tomato, Broccoli, Carrot, Purslane (anything else that contains magnesium), Saffron, Valerian, Fennel, Oregano, Black Pepper, Basil and Tarragon. Consume on a regular basis.

You may also take dietary supplements that can help your blood pressure within normal limits. Start with a high-potency multivitamin/mineral and well-balanced antioxidant complex every day. See the suggested supplement regimen listed below.

D. QUIT SMOKING & LIMIT ALCOHOL INTAKE

If you're smoking, stop. There's nothing worse for your body than inhaling deadly chemicals and that's exactly what smoking does to you. It's not just bad for your blood pressure, it's bad for your entire body.

Smoking could be contributing to your high blood pressure and can cause a number of other health-related complications. If you want to lower your high blood pressure and stay healthy, you need to give up the habit. Not only will quitting smoking save your health, it will also save you quite a bit of money.

Also limit your alcohol consumption. While the occasional drink may be okay and a glass of wine here or there can even be good for you, too much alcohol can cause high blood pressure and can damage the liver. If you're a woman and you're drinking more than one drink a day or if you're a man and you're drinking more than two, you need to cut back on your alcohol consumption.

E. MANAGE YOUR STRESS

Stress causes the body to release a lot of a stress hormone called adrenalin (epinephrine), which has a direct effect on raising your blood pressure. If you think anxiety and stress may be an important component in your high blood pressure, add Nutri-Calm or Stress-J to your daily supplements.

If your stress levels are high, your blood pressure levels are sure to follow. Be sure that you manage your stress in an effective manner. Learn some stress-management techniques and try not to fret over the little things that don't really matter in the long run.

II. SUGGESTED SUPPLEMENT PROGRAM

For starters, we strongly recommend that everyone take a high-potency multivitamin/mineral and well-balanced antioxidant complex every day. Our supplement recommendations assume you are eating a healthy diet as listed above.

VITAMIN C

The antioxidant Vitamin C may help lower high blood pressure by enlarging blood vessels. Scientists also speculate that damage caused by free radicals may impair the dilation of blood vessels in patients with hypertension and that the antioxidant powers of vitamin C may help this damage. 

Suggested dose: 1,000 mg vitamin C 3 times a day. Take with food. Reduce dose if diarrhea develops.

CALCIUM AND MAGNESIUM

The minerals calcium and magnesium calcium and magnesium may be effective only for some people with hypertension. Several studies have shown that calcium may be particularly beneficial for people who are salt sensitive, pregnant women, and African Americans. A diet low in magnesium may raise your blood pressure; supplements or magnesium-rich foods (whole grains, green leafy vegetables, nuts, seeds, dried peas and beans) may bring it back within normal levels.

Suggested dose: 800-1200 mg calcium; 400-800 mg magnesium a day. Take with food for best absorption. Check with your doctor if you have kidney disease.

COENZYME Q10

A natural substance produced by the body, C0-Q10 Plus may help speed up vital metabolic processes. Some people with hypertension are thought to be deficient in this substance.

Suggested dose: 50-100 mg coenzyme Q10 twice a day. Take with food for best absorption. Rarely, may cause digestive upset.

FLAXSEED AND FISH OILS

Flax seed oil and fish oils contain omega-3 fatty acids. Although you can get fish oils in supplement form, an easy way to get them is by eating fatty fish (e.g., mackerel, salmon, or bluefish).

Suggested dose: Flaxseed oil: 1 tbsp. (14 grams) a day. Take with food to enhance absorption. Keep refrigerated to ensure freshness.

Fish oils: 1,000 mg 3 times a day. Take supplements if you don't eat fish at least twice a week. Keep refrigerated to ensure freshness.

GARLIC

Garlic may inhibit clot formation by making platelets less likely to clump, and it may help lower cholesterol levels and formation of artery-clogging plaques. 

Suggested dose: 600 mg twice a day. Use enteric-coated preparations. Look for garlic pills that provide 4,000 to 5,000 mcg of allicin.

HAWTHORN

The herb hawthorn may widen arteries by interfering with the action of angiotensin-converting enzyme (ACE), which constricts the arteries. Hawthorn also could strengthen the heart's pumping action by inhibiting enzymes that weaken the heart muscle.

Suggested dose: 100 to 250 mg hawthorn 3 times a day. Hawthorn can also be taken in tincture form: 1 tsp. 3 times a day. May cause rash or sweating, but appears to be very safe.

HOW TO TAKE THE SUPPLEMENTS

If you have mild high blood pressure, or are already taking a blood pressure medicine and want to see if you can get your dose lowered, start with the Calcium-Magnesium, C0-Q10 Plus, flaxseedand fish oils, and garlic. There may be possible benefits, ranging from widening the blood vessels to helping improve circulation. Continue everything for one month and see where your blood pressure has settled. However, before you act on a supplement plan do not forget to cunsult your physcian.

If after one month your blood pressure still is not within normal levels then add Cardio Assurance and Blood Pressurex to your regimen. Follow the label recommendations for one more month. If your blood pressure is still too high after the second month, increase the Cardio Assurance and the Blood Pressurex to 1 capsule for every 25 pounds of body weight per day. Divide that dosage to take one-third three times a day. Try this for two more months. When your blood pressure gets to a normal range go back to the maintenance dosage as recommended on the label.  However, before you act on a supplement plan do not forget to cunsult your physcian.

If, however, at this point your blood pressure hasn't really changed appreciably, then resign yourself to the fact that you'll need conventional medications. However, for good heart and blood vessel health, maintain your program of the coenzyme Q10, fish oil, and garlic, along with your daily multivitamin and antioxidant complex; you can drop the flaxseed oil and hawthorn. Sadly, at this point it may require a trip to your physcian.

By following the above lifestyle changes and supplement program and implementing them into your daily life, you may be well on your way to normal range blood pressure levels naturally. Hopefully you can bring your high blood pressure down to acceptable levels without the use of prescription medication.

VERY IMPORTANT -- SEE YOUR DOCTOR IF...

  • Your blood pressure remains elevated (140/90 or higher) after three months of supplement therapy.
  • You experience ringing in the ears, dizziness, recurrent headaches, or nosebleeds -- these symptoms may indicate dangerously high blood pressure levels.

We're Watching Out For Your Health,

Jerry Whetstone, Editor
Senior LIFE Sentinel
Your Sentinel for a Better Senior LIFE
www.sr-life.com


If you would like some nutrition suggestions by someone who has been there and done that, please feel free to contact me:

Thanks for stopping by. If I can be of any assistance, please email me at:
alan@mrvitaherbs.com

Live well,

Alan Mowery, Mr. VitaHerbs
300 E-Business Way, Suite 200, PMB 2145
Cincinnati, Ohio 45241
Phone: 877-883-8313