How does Potassium Rich Diet Lowers the Blood Pressure?

potassium hypertension

Foods that are rich in potassium are important in controlling high blood pressure or hypertension because potassium diminishes the effects of sodium in the body. The more potassium you eat, the more sodium is excreted in urine. Potassium also aids to decrease the tension in the walls of stiff blood vessels, which helps further to lower the blood pressure.

Supplementing potassium through daily diet is suggested for adults with blood pressure above 120/80 mmHg who are otherwise healthy. But be aware Potassium can be dangerous for patients with chronic kidney disease, it is a condition that affects the ability of the body to handle potassium. People who take prescription medications should also consult their physician before supplementing potassium to their diet.

The prescribed potassium consumption for an average adult is 4,700 milligrams (mg) per day. Many of the elements of the DASH (Dietary Approaches to Stop Hypertension) diet — fruits, fresh vegetables, dairy products and fish — are rich and natural sources of potassium. For example, a medium-sized banana has about 400 mg of potassium and half a cup of mashed sweet potatoes has 470 mg.

Here is a list of other potassium-rich foods include:

• Apricot Juice or Whole Apricots
• Honeydew melon and Cantaloupe
• Avocados
• Milk and Other Dairy Products
• Fat-free yogurt
• Grapefruit or Grapefruit juice (Grapefruit Juice can interact with cholesterol Lowering Drugs)
• Green Vegetables
• Halibut
• Lima beans
• Molasses
• Mushrooms
• Orange Juice and Whole Oranges
• Potatoes
• Peas
• Prunes
• Dates and Raisins
• Spinach
• Tomatoes
• Tuna Fish
Potassium-rich diet is one of the components of the Blood pressure lowering plan. Even though potassium can balance out the blood pressure-raising effects of sodium, eating more potassium should be combined with your efforts to get rid of that excess salt in your meals and develop other heart-healthy eating and lifestyle habits.

Is it possible to have high levels of potassium?

Excess potassium can be harmful to people with kidney disorders. As weak kidneys are unable able to remove excess potassium from the blood, and because of this, too much potassium may build up in the body.

Often, like hypertension, there are not many symptoms of high potassium levels in the blood (hyperkalemia). A person with high levels of potassium in the blood can have pain abdomen, weak or irregular pulse and can even faint in some instances.

One should always consult with a healthcare professional before buying any over-the-counter potassium supplement. You should also ask your cardiologist before trying any salt substitutes, Such substitutes can raise potassium in people with certain health conditions as discussed above.

12 Steps To Lower Blood Pressure Naturally Without Drugs

lower blood pressure naturally

So, you’ve found out that you have raised blood pressure. You do not need to worry. There are numerous ways to lower blood pressure naturally. Here’s a practical plan of action for natural blood pressure control —

Proven ways to Lower Blood Pressure Naturally

 

1. Quit smoking – Tobacco stiffens the walls of blood vessels. Smoking is one of the biggest risk factors for Heart Attack, stroke, and Chronic airway disease. If you can’t stop cold turkey, ask your doctor for help in developing a plan.

2. Time to get Active – Person suffering from high blood pressure should normally walk for an average of at least 30 to 40 minutes a day. You don’t have to join a fitness club or start lifting weights, even reasonable walking is considered great. Ask a trainer to develop a plan that’s right for your needs. Exercise is a habit just like any other, once you get into the routine, you’ll get addicted to feeling great.

3. Keep a check on salt intake – You’ve probably heard this advice before, and it’s true, but not for everyone. Around 58% of people with high blood pressure are “salt sensitive.” If you are salt sensitive, it’s best to keep sodium intake to no more than 2,400 milligrams a day, or ideally under 1,500 mg a day. Fast foods and processed items are packed with sodium. If you maintain a “salt log” for a particular day, you’ll be amazed at just how much it is in our diets. You can easily exceed the entire days recommended amount in one fast food meal.

4. Consume Pottasium rich food items- Most people eat a sodium to potassium ratio of 2:1 – we eat twice as much sodium as we do potassium. The perfect ratio for blood pressure control is 1:5 – we should be consuming five times more potassium than sodium. Excellent dietary sources of potassium are avocado, apricots, cantaloupe, bananas, honeydew, lima beans, orange silk, potatoes, prunes, spinach, tomatoes, and squash. Another way to reduce sodium and get more potassium is by changing your table salt to potassium-salt products like ‘NoSalt’ and ‘NuSalt’ – both are available at most supermarkets.

Read More – Top Foods and Supplements for Reversing High Blood Pressure [Video]

5. Get Rid of Heavy Metals – Here we’re talking about cadmium, lead, and mercury – all of which are linked to hypertension or high blood pressure. For instance, if you live in an old house with lead pipes, you might have lead poisoning – which can impair internal organs and cause high blood pressure.

Are you a Smoker? Tobacco fumes contain cadmium. Some Dental Fillings may contain mercury. One can find out unhealthy levels of heavy metals in the body through a test called ‘hair mineral analysis.’

6. Maintain your target weight. Do you know what your ideal weight is? Most people don’t. Simple solution: ask your doctor. Extra weight makes your heart work overtime. In nearly all cases, high blood pressure is reduced or eliminated along with unwanted weight. Losing weight isn’t one size fits all as everyone is different. Ask your nutritionist to help you develop a custom plan that’s right for you.

7. Keep a check on refined carbohydrates (sugar) –Sugar is a key factor in atherosclerosis (a condition in which fatty material collects along the walls of the arteries). Sugar in meals causes spikes of the hormone insulin. Elevated insulin, in turn, is associated with increased triglycerides, cholesterol, higher risk of cardiovascular disease, type II diabetes and high blood pressure.

8. Watch your alcohol Intake. No more than one drink per day for women and two for men. An excess amount of alcohol is a leading cause of high blood pressure and arrhythmias (Irregular heart rate).

9. Avoid Caffeine. In some individuals, caffeine can cause a surge in blood pressure. It is a great idea to reduce the caffeinated drinks.

10. Eat fresh and healthy. Learn more about DASH Diet (DASH stands for Dietary Approaches to Stop Hypertension). This diet is rich in fruits, veggies, whole grains and “low-fat, high-protein” food options. People who followed such diet in a clinical study had average blood pressure reductions of 11.4 systolic and 5.5 diastolic. You know the all too true old cliché: You are what you eat.

11. Get enough sleep –Emerging study proposes that sleep deprivation and high blood pressure are linked. Skip that last hour of late night TV instead wake refreshed and enjoy your day

12. Manage your stress – We live in a time when people are exposed to more stress than our bodies were designed to handle. Just like you wouldn’t skip a shower, or brushing your teeth, or not eat for a whole day, you need to make time every day for deep relaxation. TV time and surfing the internet don’t count – those are the potato chips of the relaxation world. Guided Breathing session, is one of the simplest, quickest and most powerful ways to get your daily portion of deep relaxation.

I would also recommend watching a video by my friend -Christian Goodman, explaining simple blood pressure exercises, proven to help lower your blood pressure below 120/80 – starting today…

Recommended Reading –

Top 3 Breathing Exercises for lowering High Blood Pressure Naturally without Medications

 

Top 3 Breathing Exercises for lowering High Blood Pressure

High blood pressure or hypertension is one of the leading health issues that people of different ages suffer across the world. Looking only at the US, 1 in every 3 adults across the country suffers from high blood pressure. What’s troubling is that only less than 50 percent of these people with hypertension have it under control. This means that such patients have more probability of severe cardiac diseases in the future. In this post, I have compiled one of the most effective Breathing Exercises for lowering High Blood Pressure.

According to recent studies and researchers, hypertension is a growing problem and can be caused by various factors including high levels of sodium intake, obesity, lack of physical activity and smoking. One other reason and most common these days, for hypertension is stress. As people are getting busier each day their regard for their own well being is growing thinner; leading them to overstrain their bodies, that as a result can cause various lifestyle diseases like hypertension, Coronary heart disease, and diabetes.

Fortunately, this is one issue can be dealt with the right measures. There are allopathic, homeopathic and various alternative ways to lower high blood pressure. One of these ways is through breathing exercises (Exercises recommended by Yoga Practitioners)!

Since the low supply of oxygen to the brain and body can raise the blood pressure, the quickest way to lower it is to change your breathing patterns. With more oxygen in your bloodstream, the heart has to work less hard which in turn lowers the blood pressure.

What is Normal Blood Pressure?

Before we move on to learning the Breathing Exercises for lowering High Blood Pressure, we all should know the difference between good and bad blood pressure. Since its basic understanding is essential, we will start by explaining what blood pressure is.

Blood pressure is the measure of pressure exerted by the blood against the blood vessels as it travels through them to various parts of the body. This pressure can be affected and increased by various factors such as high blood volume, elevated blood flow coming from the heart due to stress or other reasons; and hardened blood vessels as a result of age and other diseases. Blood pressure also increases if the person has clogged vessels, as blood has to exert extra force in order to pass through narrow passages.

One can measure the blood pressure at home, or go to a physician to get it checked using a sphygmomanometer. The readings for blood pressure are measured using two different points and are communicated as fractions; for example 120/80 mm Hg. The higher number or point is called the systolic pressure and it measures the pressure of the blood surging into your blood vessels when your heart contracts or squeezes. While the lower number in the fraction is called the diastolic pressure that measures the pressure in the blood vessels when the heart is at rest.

According to the American Heart Association, the ranges for blood pressure are as follows :

Blood Pressure Category Systolic (mm HG) (upper number) Diastolic (mm Hg) (lower number)
Normal < 120 mm Hg and < 80 mm HG
Elevated 120 – 129 mm Hg and <80 mm HG
High Blood Pressure

(Hypertension) Stage 1

130-139 mm Hg or 80-89 mm Hg
High Blood Pressure

(Hypertension) Stage 2

140 mm Hg or Higher or 90 mm Hg or Higher
High Blood Pressure

(Hypertensive Crisis)

Consult your Doctor Immediately

>180 mm Hg and/or > 120 mm Hg

The trickiest part is that hypertension or high blood pressure does not exhibit any symptoms until the problem becomes severe causing serious health conditions including heart attack and stroke. That’s why cardiologists recommend that you get your blood pressure checked regularly to catch it in the pre-hypertension phase i.e. when the readings are between 120/80 mm Hg and 139/89 mm Hg, so it can be managed easily.

There are several methods for lowering high blood pressure and stabilizing it. From prescription medications for severe cases to natural remedies for mild cases of hypertension, there is a way of controlling it for every patient. What is important is to take immediate action to lower your blood pressure if your readings are even a little bit outside the normal range.

One of the more natural methods for lowering high blood pressure is through breathing exercises. I am not asking you to stop your blood pressure medicine altogether and to rely on these breathing exercises. But such exercises, if practiced regularly can drastically decrease the dose of antihypertensive medication. In mild to moderate cases, the patients have experienced complete withdrawal of medications by regular practice of breathing or yogic exercises.

Breathing Exercises for lowering High Blood Pressure

Breathing exercises have been studied and approved by many experts and researchers to not only keep the mind calm and body functioning at its best, but also to lower high blood pressure. The regulation of breathing allows the bloodstream to get more oxygen easily, lowering the activity and pressure your heart has to exert.

In order to control the pressure on your heart and blood vessels, all you need to do is to rely on a certain way of breathing. In fact, the FDA has approved a Biofeedback device as a non-pharmacological adjuvant treatment for lowering high blood pressure. This device is used by individuals to regulate their breathing cycles to under 10 per minute and accustom their body to longer exhalations. The studies showed that such device with regular use can lower high blood pressure as much as a low dose pill would have. This study and success of the device became the ultimate proof for the role of breathing exercises of being beneficial and functional for treating high blood pressure.

But, the use of the device is not mandatory to reap the benefits of breathing exercises. There are numerous breathing exercises for various levels of practitioners to help them treat hypertension.

Manipulating your system to modify your breathing patterns in order to reduce hypertension can take a certain amount of time and practice.

Discussed below are exercises for all three levels of difficulty, i.e. beginner, intermediate and difficult, these exercises help people with high blood pressure, and also build their respiratory system to be more efficient.

Breathing Exercises for Beginners:

For people who have never practiced breathing exercises, particularly for lowering blood pressure, practicing the following three exercises will be beneficial.

1. Equal Breathing also called as “Sama Vritti”

Practiced by yogis and meditation enthusiasts to gain stillness and balance of their consciousness through regulation of breathing, Sama Vritti or equal ratio breathing is the easiest breathing exercise for beginners.

How to do it:

The exercise is pretty simple and is the basic level of pranayama for beginners. To start the exercise: you need to inhale through the nose-counting 1 to 4, and then exhale through the nose for a count of four. Breathing in and out through the nose adds natural resistance to the breath, bringing the body back to its normal state. after practicing this exercise for some time, one can do the same exercise for 6 or 8 counts.

The goal of the practice is to make your lungs inhale more oxygen during a cycle in order to calm your nervous system, reduce hypertension and increase focus.

When to do it:

The simple answer is, anytime and anywhere you feel comfortable doing it. But this exercise is most effective when it is practiced right before you go to bed. The systematic breathing pattern relieves your tense nerves, reduces hypertension and helps take your mind off distractions, preparing you for better sleep.

Video Credit – Michelle Brown

2. Progressive Relaxation Technique

This technique Uses the whole body in harmonized collaboration with your breathing, this technique not only reduces your blood pressure but also releases the tension in stiff muscles.

How to do it:

In order to reduce muscle tension and lower blood pressure, start by closing your eyes followed by tensing and relaxing each muscle group, for 2-3 seconds each. Start with your feet and toes, moving up to your calves, knees, thighs, rear, chest, arms, hands, neck, jaw and the eyes. You need to do this all while maintaining deep and slow breathing. Take in a deep slow breath through your nose while tensing your muscle, and count till 5, then slowly exhale through your nose and release the tensed muscle.

When to do it:

Like Sama Vritti, you can do this exercise anytime and anywhere you feel comfortable practicing it.

Video Credit – Mark Connelly

3. Abdominal Breathing Technique

Engaging the core, particularly your diaphragm with your breathing is practiced to expand the capacity of your lungs and get your core stronger.

How to do it:

Find yourself a comfortable spot and your favorite sitting position and start the exercise by placing one hand on the chest and the other on your belly. Take a deep breath in through your nose, making sure to inflate your abdomen (not the chest) with substantial air to stretch your lungs. Slowly exhale through the nose and let your diaphragm deflate. Try to do 6 to 8 slow breaths per minute for 10 to 15 minutes each day to achieve quick results.

When to do it:

Like the other breathing techniques, this one can be practiced anytime and anywhere you feel comfortable doing it. But it is beneficial to practice it right before a big event where you might get stressed.

Video Credit – Be The Change Yoga

Breathing Exercises for Intermediate Practitioners:

The following two breathing techniques are perfect for people who have either become used to the beginner techniques or want to find something more advanced:

1. Alternate Nostril Breathing also called as “Nadi Shodhana”

Alternating the inhalation and exhalation between the two nostrils, Nadi Shodhana is practiced by people to achieve purification through an even flow or channel of breathing.

How to do it:

Start by sitting in a comfortable pose, hold your right nostril with the thumb of your right hand and take a deep breath through the left nostril. When you reach your peak of inhalation, close the left nostril with the ring finger of your right hand, holding your breath for 1-2 seconds; then remove the thumb and exhale through the right nostril. Repeat the pattern, this time inhaling through the right nostril and exhaling through the left one.

When to do it:

Whenever you feel the need to focus or feel more awake and to release some tension from your body, that is the right time to practice this technique. It will clear your airflow and increase the oxygen supply to your lungs.

Video Credit – Yoga With Adriene

2. Guided Visualization Technique

Imagining a happy place and picturing yourself in a space of utmost relaxation, in this way you can use your breathing to guide your brain to let go of anxiety and stress.

How to do it:

Heading straight to your happy place, with the help of a coach or recording as your guide, try to shut your mind off and focus on the pleasant and positive image in front of you. While you transport your thoughts to a more positive environment, take deep and slow breaths through your nose and connect your mind to your body.

When to do it:

You can pretty much do this exercise anywhere and anytime you are comfortable and can safely close your eyes.

Video Credit – Relaxforawhile

Breathing Exercises for Advanced Practitioners:

For the practitioners who have gone through the motions of the first two levels, this technique is the most advanced form of breathing exercise.

Skull Shining Technique, also called as “Kapalbhati”

The word Kapalbhati is a combination of two Sanskrit words which translates to mean lighting or shining the skull. Meaning that this advanced form of yogic breathing is practiced to not only reduce blood pressure but also to invigorate and rejuvenate your mind and body.

How to do it:

The practice of this technique starts with a long, slow and deep inhale through the nose; followed by a quick and powerful exhale through the nose, generated from your lower belly. Start slow and get your body comfortable with the contraction, then increase the pace to 1 exhale-inhale every one to two seconds, for 10 breaths in total.

When to do it:

Frequently compared by veteran yogis to a shot of espresso, the best time to practice this technique is right after you wake up. Or you can practice it when you are feeling tired and tensed. A word of caution for this technique is that you should practice only if you have been practicing the exercises from the preceding levels. Once you are comfortable with the others and have seen some results, you can advance to start practicing the Kapalbhati technique.

Video Credit – Shemaroo

Bonus Advice

In order to lower your blood pressure naturally and achieve quick results by practicing the techniques mentioned above, you need to keep some important points in mind, which include:

  • Don’t try too hard. If you are uncomfortable at any point, take a step back.
  • Choose a place and pose where you feel comfortable. The idea is to let go of stress, not adding more.
  • Make it a routine. You can only see results when you practice the exercises regularly. Try to get 15-20 minutes of practice every day.

While stress, tension, and frustration are a part of life and will always be there. The good news is, so will your ability to control your breath. With these considerations in mind and practicing one of these exercises, you can achieve your goal of lowering your blood pressure naturally.

I would also recommend watching a video by my friend -Christian Goodman, explaining simple blood pressure exercises, proven to help lower your blood pressure below 120/80 – starting today…

Top Foods and Supplements for Reversing High Blood Pressure [Video]

Today I will be sharing with you, supplements and foods for treating high blood pressure. Blood pressure can be easily balanced out if you follow the steps mentioned below. High blood pressure is usually caused by excess consumption of sodium, everyday stress, poor nutrition and lack of exercise.

There are three particular nutrients you want to get in your food if you have high blood pressure:
1. Potassium
2. Antioxidants
3. Omega-3 fatty acids
4. Magnesium
Foods you should avoid :
1. Excess of sodium
2. Processed sugar
The best supplements to naturally treat high blood pressure:
1. Fish oil
2. Coenzyme Q 10
3. Magnesium
4. Garlic
Essential oils to use are:
1. Lavender essential oil
Lastly, a person suffering from high blood pressure should exercise 20-30 minutes, three times per week. By following these suggestions, you will be on the right path to naturally lower your blood pressure. For more information on blood pressure, you can check out the following video by Dr. Josh Axe.

5 Greatest Cholesterol Myths You Shouldn’t Believe

In a recent study conducted by the U.S. Center for Disease Control and Prevention (CDC), a huge majority of Americans (75 %) stated that they had their cholesterol levels monitored at least once in the last five years.

Despite the popularity of the cholesterol investigations among the patients, many individuals are not aware of the proper interpretation of the results. The saddest part is that most of them aren’t even choosing the right cholesterol tests at all.

A complete cholesterol test, for example, shows you nearly nothing about your health condition. What you actually need to comprehend is how much high-density lipoprotein (HDL) and low-density lipoprotein (LDL) you have and, beyond that, the size of the LDL particles.

If you are confused, it’s not your mistake. Cholesterol has been widely promoted as a causative agent of ischemic heart diseases for decades, and countless have diligently removed all cholesterol-rich foods (which are usually also nutrient-dense food items) from their nutrition as a result.

Others have decided to go for cholesterol-lowering statin medications at the direction of their physicians. More than one in four Americans over the age of 45 years take them, despite their endless list of side effects and questionable effectiveness.

But the genuine question is this: do you really need to be anxious about your deranged cholesterol levels?

Is cholesterol the real culprit that it’s portrayed to be, silently attacking the coronary arteries and putting you at high risk of heart attack? The answer is no, for most of the individuals. So let’s expose some of the most widely circulated cholesterol myths.

Top Cholesterol Myths Busted!

Myth no 1: Cholesterol Is a Bad Entity

Cholesterol is not essentially bad. If it were, your liver wouldn’t produce it (liver makes about 3/4 or more of your body’s cholesterol—that’s how valuable it is).

Many of the nutrient-dense foods are rich in saturated fats and cholesterol, yet cholesterol has been demonized since the early 1950s following the popularization of Ancel Keys’ flawed research.

In fact, cholesterol has many health benefits. It plays an important role in coordinating protein pathways involved in cell signaling and also regulate other cellular processes, for instance.

It’s already known that cholesterol plays an important role in building cell membranes, latest research also suggests that cholesterol also communicates with proteins inside the cells, adding even more importance. Your body is formed of trillions of cells that need to communicate with each other.

Cholesterol is the molecule that allows for these interactions to take place. For instance, it is the precursor for the formation of bile acids, so without adequate amounts of cholesterol, your digestive system can be negatively affected.

It also plays a crucial role in your brain, which comprises of about 25 percent of the cholesterol in your body. It is also essential for formation synapses. Synapses are the connections between the neurons, that enable you to think, learn new things, and form new memories.

Myth no 2: Cholesterol levels are dependent on your daily diet

This statement is false. The significant factor that influences the level of cholesterol is not the diet but heredity or Genetics. Your liver is meant to eliminate excess cholesterol from the body, but heredity plays a large part to determine your liver’s capacity to manage cholesterol to a normal level.

Take, for example, people with hereditary familial hypercholesterolemia. This is an ailment characterized by abnormally raised cholesterol, which tends to be resistant to lowering with lifestyle changes like diet and exercise.

Furthermore, eating nutrient dense cholesterol-rich foods is not something you should feel guilty about; they’re safe for you and will not derange your cholesterol levels as you may have been told. It’s calculated that only 20% of your blood cholesterol levels come from your diet.

One study of South Carolina adults discovered no association of blood cholesterol levels with the so-called “bad” dietary habits, such as eating red meat, animal fats, butter, egg yolks, whole milk, bacon, and cheese.

If you’re still concerned about the cholesterol in your diet, take a look at the recently released 2015 U.S. Dietary Guidelines. As recently as 2010, U.S. dietary guidelines outlined cholesterol-rich foods as “foods and food components to reduce.” They urged people to consume less than 300 milligrams (mg) of cholesterol per day, despite enough evidence that dietary cholesterol has very little to do with cholesterol levels in your body.

The modified guidelines have eventually removed this misguided suggestion, and they even added egg yolks to the list of recommended sources of protein.

The long-overdue change came at the advice of the Dietary Guidelines Advisory Committee (DGAC), which acknowledged what the science shows, which is that “cholesterol is not considered as a nutrient of concern for overconsumption.”

Myth No. 3: Everyone’s Cholesterol Level Should Be Identical

What is a normal cholesterol level? That depends. Despite what your physician may tell you, no hard and fast rule says everyone’s total cholesterol should be less than 200 milligrams per deciliter (mg/dL) and LDL less than 100 mg/dL.

Furthermore, this will tell you very little about your risk of heart disease. If your physician says that your cholesterol is high based on the conventional lipid profile, obtaining a complete picture is crucial—particularly if you have a family history of heart condition or other risk factors.

For starters, you can request for an NMR LipoProfile, which shows you the particle sizes of LDL cholesterol.

Large LDL particles are not dangerous. Only small dense LDL particles can potentially cause a problem, as they can squeeze through the lining of the heart vessels. If they oxidize, they can cause inflammation and damage.

Reputed organizations, such as the National Lipid Association (NLA), are beginning to shift their focus toward LDL particle number instead of total and LDL cholesterol to better calculate the heart disease risk in an individual. But it still has not hit the mainstream medicine.

Also, the following tests can provide you a far better evaluation of your heart disease risk than your total cholesterol alone:

HDL/Cholesterol ratio: HDL percentage is a very potent heart disease risk factor. Just divide HDL level by your total cholesterol. That percentage you get should ideally be more than 24 percent.

Triglyceride/HDL ratios: You can also do the same calculation with your triglycerides and HDL ratio. That percentage should ideally be less than

Fasting insulin level: Any meal or snack rich in carbohydrates like fructose and refined grains generates a rapid spike in blood glucose level and then insulin to counterbalance the rise in blood sugar.The insulin released by eating too many carbs boosts fat accumulation and makes it more challenging for your body to shed excess weight. Excess fat, especially around your belly, is one of the major contributors to heart disease.

Fasting blood sugar level: Studies have shown that people with a fasting blood sugar level of 100-125 mg/dl have nearly 300% increased the risk of having coronary heart disease than people with a level below 80 mg/dl.

Iron levels in blood: Iron can act as strong oxidative stress, so excess iron levels can damage your blood vessels and increase the risk of heart disease. Ideally, you should watch your ferritin levels and make sure they are not much more than 80 ng/ml.The easiest way to reduce iron stores if they are elevated is to donate blood. If that is not possible, you can have a therapeutic phlebotomy, and that will completely eliminate the excess iron from your body.

Myth No 4: Kids Cannot Have High Cholesterol

Children too can have high cholesterol levels, which is typically due to a liver disease that makes the liver inefficient to transport excess cholesterol from the body. Lifestyle changes, including exercise, restricting sugar intake and eating real (non-processed) foods, will often help to restore it to healthy levels.

Myth No 5: Margarine Is Better Than Butter for Cholesterol

Butter, particularly raw organic butter from grass-fed cows, is a wealth of nutrition and healthy fats. Studies point to the fact that butter may have both short-term and long-term benefits for your well-being. Swedish researchers came to a conclusion that fat levels in your blood are lower after eating a meal rich in butter than after eating the one rich in canola oil, olive oil or flaxseed oil.

Furthermore, substituting saturated animal fats with omega-6 polyunsaturated vegetable fats (i.e., margarine) is linked to an enhanced risk of death among patients with heart disease, according to a BMJ study. Exchanging margarine for healthy butter is the reverse of what your body needs for healthy heart, and here’s why.

Saturated fats have been proved to raise HDL cholesterol—a benefit—and may also increase LDL.

The latter isn’t necessarily dangerous either, as a study has proved that consuming saturated fats increases levels of large, fluffy LDL particles—the type that does not contribute to heart disease. Furthermore, eating saturated fats may even transform the small and dense LDL in your body into the healthier and fluffy LDL.

On the other hand, margarine is rich in synthetic trans fat, the worst type of man-made fat that raises small, dense LDL—and your risk of heart disease.

Questionable Effectiveness of Statins

In October 2015, pharmaceutical company Eli Lilly stopped a trial for a cholesterol-lowering drug – evacetrapib. Many believed that this drug, will not only lower LDL cholesterol but will also raise HDL. It was believed that this would be the next blockbuster in the management of deranged cholesterol levels.

But it wasn’t until April 2016, when the results of the research were presented at the American College of Cardiology’s yearly gathering, that health specialists discovered just how dismal the study results were. The drug had practically no influence on heart health. As The New York Times reported”Participants taking the drug saw their LDL levels fall to an average of 55 milligrams per deciliter from 85. Their HDL levels improved to an average of 105 milligrams per deciliter from 46. Yet 256 participants had heart attacks, compared with 255 patients in the group who were getting a placebo.

Ninety-two subjects receiving the drug had a stroke, compared with 95 in the placebo group. And 435 people taking the drug died from heart diseases, such as a stroke or a heart attack, compared with 444 members who were receiving a placebo.”

Dr. Steven Nissen of the Cleveland Clinic told The New York Times, “These kinds of investigations are wake-up calls.” Indeed, it’s not the first time a cholesterol-lowering drug has been found to be ineffective, or worse when it comes to heart health.

Statins May worsen your Heart Health

There is a data showing that statins may make your heart health worse and only appear effective due to statistical deception. One report printed by the Expert.

Review of Clinical Pharmacology concluded that statin advocates used a mathematical tool called relative risk reduction (RRR) to increase statins’ trivial beneficial effects.

If you see at absolute risk, statins help just 1% of the people. This indicates that out of 100 individuals treated with the drugs, one person will have one less heart attack. This doesn’t sound impressive, so statin endorses to use a different statistic method known as relative risk. By using this particular method, statins suddenly become useful for 30-50% of the population.

As STATS at George Mason University described, “An essential feature of relative risk is that it tells you nothing about the actual risk.” Furthermore, statins drain your body of coenzyme Q10 (CoQ10), which is used for energy generation by every cell in your body and is therefore essential for good health, high-energy levels, longevity, and general quality of life.

CoQ10’s reduced form, ubiquinol, is a crucial component of cellular respiration and generation of adenosine triphosphate (ATP). ATP is a coenzyme utilized as an energy transporter in every cell of the body. We know that heart is the most energy-consuming organ of the human body, you can imagine how devastating it can be to waste the body’s main source of cellular energy.

By taking statins, heart patient is actually enhancing the cardiac disease risk by depleting CoQ10. The deficiency of Coenzyme Q10 caused by the statin drugs is the reason why such drugs can increase the risk of acute heart failure.

If someone is taking a statin drug, he should always supplement it with Coenzyme Q10. If you’re over 40 years of age, I would strongly recommend taking ubiquinol (CoQ10’s reduced form) instead of CoQ10, as it’s far more efficiently absorbed by your body.

Top Suggestions to Preserve Heart Health

Are you looking for a non-pharmaceutical approach to maintain your heart health? Here are some of my top suggestions:

  • Start eliminating grains and sugars from your daily diet. It is also important to remove gluten-containing grains and sugars, especially fructose. Consume a considerable part of your food raw.
  • Make sure you are getting lots of high-quality, animal-based omega-3 fats, such as krill oil. Research proves that as little as 500 mg of krill oil per day can balance your total cholesterol and triglycerides and will likely enhance your HDL levels.
  • Replace unhealthy vegetable oils and synthetic trans fats with good fats, such as olive oil, butter, avocado, and pastured eggs.
  • Include fermented foods in your daily diet. This will not only optimize your intestinal microflora; your overall immunity will increase, it also introduces helpful bacteria into your mouth. Inadequate oral health is another strong indicator of raised heart disease risk.
  • Optimize vitamin D levels, ideally through proper sun exposure as this will enable your body also to create vitamin D sulfate—another factor that may perform a crucial role in preventing the accumulation of arterial plaque.
  • Exercise Regularly. One should always include high-intensity interval exercises in his fitness program, which will also enhance the secretion of human growth hormone.
  • Avoid smoking or consuming alcohol excessively.
  • Be sure to get plenty of high-quality, restorative sleep.
  • Practice regular stress-management techniques.

Here is how you can normalize your sky-high cholesterol in 30 days and cleared out 90% clogged arteries by cutting out just one food type that you don’t even know you were consuming…

Benefits a of Home Blood Pressure Monitor and how to Choose One

tips to buy home blood pressure monitor

Many of the difficulties of cardiac patients including falls can be linked to hypertension and its complications. Home blood pressure monitor can help to log the drops in blood pressure with sudden standing (a frequent condition of dizziness in elders).

Automated monitors also help to follow-up on blood pressure after a change in prescription, which can help the cardiologist and families to decide the best medication dosing for a hypertensive person.

In this post, I’ll give some tips on choosing and using a home BP monitor.

And you do not have to worry: I won’t tell that you have to plan on monitoring your pressures every single day for the rest of your lives. Although there are times when it’s an excellent choice to check regularly — like the week following a change in prescription — the most crucial thing is to have a reliable BP monitor at home and know how to use it occasionally.

Tips for choosing a home blood pressure monitor

Here are some guidelines to consider when buying a BP monitor:

1. Get an automated home blood pressure monitor. Although hand-operated equipment is available in the market, these require training to use properly. A good quality digital monitor will normally be more reliable and easier to work with over time.

2. It is a good idea to choose a monitor with a cuff that measures at the upper arm. If the body position is not correct, wrist and finger cuffs usually give incorrect readings.

3. Select a BP monitor that has excellent reviews from Consumer Reports or another reputable non-profit organization.

4. Customer ratings at Amazon dot com and other prominent online stores can also be of some value.

5. Plan to carry the BP monitor to the doctor’s room, so that staff can relate its reading to their own clinic monitor. This is a good way to check the cuff’s precision.

6. Is the arm cuff properly-sized? It’s absolutely necessary to have a cuff that is the right size of the person’s arm. Cuffs are usually available in three sizes small, standard, and large.

7. A small cuff usually gives readings that are falsely high, while a cuff that is too big will give readings that are lower than normal.

According to the Mayo Clinic USA: “The inflatable part of the blood pressure cuff should cover about 80% of the circumference of the upper arm. The cuff should cover two-thirds of the length from your elbow to your shoulder.”

To buy a cuff, start by measuring the person’s arm around the bicep area, using a cloth measuring tape.

From 7-9 inches –> small cuff

From 9-13 inches –> standard cuff

From 13-17 inches –> large cuff

more than 17 inches –> ask the physician for help locating an extra-large cuff, or even a “thigh cuff”.

Is it simple to log the readings and share with the doctor?

You will get an extra help from a home BP monitor and it’s easy to record the readings and share the information with nurses and physicians when necessary.

Most digital BP monitors store a certain number of readings in the monitor; some can even store readings for two separate patients. However, readings stored within the equipment can be hard to share with the physician, so attendants usually record the blood pressure readings on the paper.

Some BP monitors can even connect to your personal computer so that the readings can be transferred for future use. A few BP monitors can connect via Bluetooth to a smartphone, which is very helpful.

You can Google “Bluetooth blood pressure monitor” and pick a one that has good user reviews. Monitors available in the market can connect to iPhone/ iPad, Android phones, and personal computers.

Can doctor recommend a home BP monitor?

Although many doctors aren’t willing to recommend a specific kind of home BP monitor, some primary care hospitals are starting to recommend self BP monitoring. See if your healthcare team can suggest a specific home device that they are used to working with.

What is -White Coat Hypertension 

White coat hypertension is a situation when your blood pressure is higher in a doctor’s chamber, but is normal when measured at home. The term white coat hypertension is derived from the white coats of the  health care professionals.

Causes and dangers of white coat hypertension? 

It’s not strange for some people to feel a bit anxious while sitting in front of  their physician. This increased anxiety can sometimes elevate their blood pressure levels temporarily. However some doctors think that white coat hypertension is not a cause of concern since it is just a temporary surge, and the blood pressure normalizes once you are out of the doctor’s room. While there are cardiologists who believe that, white coat hypertension is a warning that signals to the risk of developing certain cardiovascular conditions like stroke, heart attack and heart failure. The same can be true for those who have masked hypertension, such patients have lower blood-pressure in the doctor’s office as compared to their home readings.

How to handle white coat hypertension? 

It may be harmful to prescribe  medication for hypertension by recording a single blood pressure reading. Unnecessary antihypertensives can cause  serious condition like hypotension – a state, when  blood pressure drops below the normal value.

If you are diagnosed with white coat hypertension, the cardiologist will talk to you about getting a  blood pressure monitor that  can be used at home. This may help you to record the actual blood pressure levels. Assuming that, the blood pressure is much better controlled at home, when you are in a relaxed atmosphere.

The second method is to use an ambulatory blood pressure monitor which can track your blood pressure up to 24 hours. It can take readings during the day as well as during sleep. Both methods can help to determine if your  blood pressure rises only  in the physician’s office, or if it’s a persistent condition that needs treatment.

However, you may also go through periods of increased blood pressure because of a stressful situation, not taking your blood pressure medicine regularly, eating food high in table salt or consuming excess caffeine. Over a period, temporary increment in blood pressure, either at your doctor’s office or otherwise can damage your blood vessels and increase the risk of more serious conditions.