The Natural Way To Lower Blood Pressure

8/2/2019 The Natural Way To Lower Blood Pressure

1/49

www.theoptimumtrust.com

1

Reduce Your Risk ofHeart Attack Naturally

LOWER YourBlood Pressure

Effectively &FOR GOOD!


2/49


2

TABLE OF CONTENTS

Introduction and Background Information 3

Types of Hypertension 4

What is normal and/or considered High Blood pressure, HPT? 5

But how do they/you tell when and that you have HPT or HBP? 14

Effective Treatment And Therapies For High Blood Pressure 17

Medications for High Blood Pressure and Anti-hypertensives 18

Natural and Alternative Therapies 19

Blood Pressure, Your Heart And Health 21

25 HPT, HBP-lowering secrets to stick to 24

Personal Strategies And HBP-Lowering Action-Plan 27

Exercise And Lowering HBP 31

Tools And Tips To Minimize Your Risks 38

Conclusion 42


3/49


3

Introduction and Background Information

Mostly, doctors, natural, holistic, and/or mainstream, will typically with

a diagnosis of high blood pressure, recommend, exercise, change of

dietary, nutritional eating plans and lifestyle habits, and even drugs,

prescription or otherwise.

Hypertension is commonly referred to as "high blood pressure", and it

is considered for all intents and purposes as a high-risk, not-so-good-

to-suffer-from medical condition.

If you have ever had interest, concern or wanted to know more about:

Your blood pressure and how it affects your life, health and

future, longevity, wellness, quality of life

The effects of edible salt and sodium intake on the body and

blood pressure, eating, diet and other related lifestyle habits that

can either be helpful or harmful to you

If you are a sufferer of high blood pressure and what it meansexactly?

What to do in a hypertensive emergency ?

The different types of hypertension, high blood pressure and

what causes it, contributes or worsens it?

What Malignant hypertension is?

How exercise and healthy eating can impact hypertension , or

not?

Diagnosis, Prognosis and Treatment of hypertension

Living and Managing HBP, HPT - Home blood pressure

monitoring

and much much more then this guide to lowering your risk of

getting a heart-attack, by naturally lowering your blood pressure is a

great resource for all of the above and MORE! Stay tuned


4/49


4

It (that is HPT or high blood pressure), manifests itself in a constant

and chronically elevated blood pressure. Too high and too unhealthy

for comfort or to be ignored.

Some also refer to it as arterial hypertension. It is a silent killer for

the most part, especially when going undiagnosed and untreated. It

has the highest inherent risk and/or causality, contributory factor rate

for/of heart attack or stroke, than any other disease.

If the condition persists over time, it is one of the major concerns for

medical conditions like

Strokes

heart attacks

heart failure

arterial aneurysm

chronic renal failure

headaches

vomiting

visual impairment

blindness

convulsions

paralysis

coma

And many others...

Types of Hypertension

There are TWO classes or types of Hypertension for medical diagnoses.

Doctors often refer to as essential (primary) HPT or secondary HPT.


5/49


5

According to online sources and medical dictionaries, classifications

and expert opinion

Essential hypertension entertains no specific medical cause for

the condition to manifest.

Secondary hypertension means that there is a causal or

contributory cause, explanation, underlying issue that results in

the high blood pressure. Some examples may include kidney

disease or certain tumors.

What is normal and/or considered High Blood pressure, HPT?

We all have it! There is no escaping it. You need it BLOOD

PRESSURE! It is an essential medical and system requirement of/for

life. Blood circulated through your body to keep it running, taking

oxygen, nutrients where it is needed and belongs. You need to know

and understand how your body and blood pressure works, in order to

keep it within optimal, balanced levels.

For your blood pressure to be NORMAL is not ONE reading. Let us be

clear about that it is and indicates values, readings falling into a

range of metrics and readings. Blood pressure is typically what we

refer to when we are talking about the force that is required in your

veins/arteries to move your blood, when the heart beats and when the

heart rests. These two reading make up your blood pressure level

readings, higher and lower readings, systolic and diastolic. Millimeters

of Mercury or mmHg is the metric used.

There is an official Joint National Committee on Prevention, Detection,

Evaluation, and Treatment of High Blood Pressure) and the scales they

use and recommend for public health and medical practitioners, have

recently been updated and changed to reflect healthier living levels


6/49


6

and actually lower readings as the ideal or normal range to ensure

optimal health and well-being.

Earlier, before these changes took effect, typically the standards for

normal blood pressure ranges held firm, in the vicinity of 120/80

mmHg, with readings higher, between and to 139/89 mmHg as "pre-

hypertension." Or diagnosis at-risk for/of developing the disease.

These scales and tools help us to identify and diagnoses early, those at

high or increasing risk of developing hypertension, monitor existing

patients and more.

Other groups and advocates in the field, like The Mayo Clinic suggests

- in line with some of the most recent trends - (still lower rates of

healthy blood pressure), that even 115/75 mm Hg should be the rule

of thumb most of us should be living by, striving for and getting to.

If you do suffer from some kidney or liver disease or a weakened

immune-system for example and get diagnosed with 130/80 mmHg,

you will be treated as high risk, even if this was seen as borderline

diagnosis before. If you have readings in this range, it actually

warrants treatment. Be sure to discuss these and recent BP readings

that you might have received at your last check-up or round of

medical tests, procedures with your team of medical, health and

wellness professionals. Your medical well-being, care team.

Many patients these days are taking on a more pro-active role in

measuring, knowing, lowering and monitoring their own blood

pressure. There are numerous tools at your disposal, from instruments

in retail outlets and/or pharmacies, to home blood pressure monitoring

devices. Choice and empowered hands-on management is advisable

for you to get the best results managing, living with, lowering and

even maintaining a healthy blood pressure (whatever for you


7/49


7

individually it might be!). You can see your blood pressure as an

indicator of your heart-health. As you heart pumps blood through your

body, forces and pressure are created, measured and this gives us a

window into our bodies and tells us, like a barometer how we are

doing in the health department.

Here are some fast and disturbing, alarming and REAL facts about high

blood pressure:

IT IS A SILENT KILLER - High blood pressure (hypertension) killed

46,765 Americans in 2001 and has been creeping steadily higher as

we have grown more and more obese as a nation.

IT IS DEADLY AND NOT TO BE TAKEN LIGHTLY, DISMISSED, IGNORED

OR UNDERESTIMATED. IT KILLS! It was listed as a primary or

contributing cause of death in about 251,000 U.S. deaths in 2000

IT IS PRESENT IN LARGE NUMBERS, ACROSS AGE-GROUPS,

GENERATIONS; GENDER AND ESCALATING As many as 50 million

Americans age 6 and older have high blood pressure

One in five Americans (and one in four adults) has high blood pressure

MOST DO NOT EVEN KNOW THEY HAVE IT as much as 30% do not

know that they suffer from HBP

More than a 10th of people who have the condition are not on

medication or doing anything special to treat their condition

Very few HPT, HBP sufferers are not following a special diet or taking

drugs

Up to 25 percent of sufferers and patients (diagnosed and not), are

doing all they can to get better, including healthier alternatives,

exercise and the like. Less than ONE third of patients have a holistic,

personalized treatment and therapy, whole-health, natural solution

and are just treating symptoms or taking prescription medications

In up to 95% of the diagnosed cases the causes elude us; they remain

unknown for the most part


8/49


8

HPT or high blood pressure is and can be easily detected and usually is

controllable with minimal effort, intervention, lifestyle changes,

healthy balanced living, the right foods, habits, exercise and nutrients

our bodies need to function optimally

Surprised by these facts?? Most are at first reading, starting to wonder

if we really have such a good handle on what to do about HPT or HBP?

But, you may well ask and justifiably so, why people would develop

hypertention in the first place. There are numerous reasons and

factors at play here. More than meets the eye at first glance anyway!

Some of the most commonly accepted culprits include:

Genetics and hereditary factors,

alcohol intake

crowding

environmental factors (workplace, home, profession)

excess weight

excessive noise exposure

family size

fast-paced living

obesity

salt intake

stimulant intake (like caffeine, cola and others)

stress and nature of occupation

heart and health problems

circulatory issues

and many others.


9/49


9

Upward of 60% of all HP cases, show that patients have large daily

sodium intake and salt-rich diets, foods, choices and habits that can

and do harm their health.

Renin-enzymes at work within your body can also cause or contribute

to higher blood pressure levels and need to be kept in check.

Insulin correlations are also very important for helping with high blood

pressure. We need to understand BETTER how our bodies function, in

order to do something effectively and specifcially to LOWER OUR

BLOOD PRESSURE, PREVENTING HEART ATTACK, STROKE AND MORE.

The target is the to regulate blood-sugar that could also lead to

increased arterial pressure, referred to some as the so-called

metabolic syndrome. If you accept these, then leaping to what you

can do about it, does not take much. The good news is that you can

change the tides of high blood pressure in a number of ways, quite

successfully. You do not necessarily have to take prescription

medication and submit yourself to a lifelong sentence or regimen

(although in some cases it may be necessary to take medication

discuss your best options with your doctor and medical team for clear-

cut answers and choices that are right for you).

Not sleeping enough, sleeping disorders and disturbances, costing you

your replenishment, robbing the body of the chances and opportunity

to reload and be healthy, at optimal functioning levels, like sleep

apnea for example, can also be contributing and underlying symptom

or diagnosis help to practitioners and patients. Some suggest losing

excessive weight and even adding therapy and treatments (at night,

at resting or while sleeping) referred to as nocturnal nasal positive

airway pressure, to assist with lowering the blood pressure levels all-

round and help you live healthier, get the sleep you need and be at

your very best!


10/49


10

Your DNA-Genetics, hereditary factors do not go unrecognized here

iether. It does run in families for the most part and considered part of

a more complex genetic disorder. Some suggest the incidence due to

this category alone to be as high as one third of patients more or less.

Animal and human studies seem to present the same findings. There is

something in our genetic, gene make-up, by design that pre-disposes

us to developing the condition or not.WE inherit it from our

predecesors our parents and generations that have come and lived

before us, but there are also more complex, multi-layered causes that

we are only now unravelling still. Elevated blood pressure in many

cases are only one of many symptomatic expressions and

manifestations of the body, issues, problems, disease, unbalances

within the functioning human system and more. It is like a gage that

indicates that all is not well.

There are more than fifty genes associated with HPT (hypertension,

high blood pressure alone!) The body of knowledge in this area keeps

growing and expanding as well.

Specific causes for HPT and HBP are hard to identify and attribute to in

many, if not most indivdiuals. Sometimes there are endocrine or renal

defects that are tell-tale signs, other times there are no such clear-cut

answers and/or causes to be had or given.

A very common form of HPT or HBP, hypertension are renal or kidney

related.

There are also hormonal, gland or adrenal hypertension, as well as

Hypercalcemia or hardening of the arteries in and around the heart,

causing heart-related disease

It is a scary, unsettling diagnosis to receive and most individuals, not

unlike ourselves want to start doing something right away, countering

the unfolding or developing of these types of diseases and worse


11/49


11

prognoses along the way! But what to do exactly, is oftentimes NOT

emphasised enough. There is more to HPT or HBP than popping yet

another pill! You can rely on nature and what it provides for us to get

better, best results, lasting over time, working its magic for you and

your blood-pressure levels, effectively lowering YOUR risk for heart-

attack, stroke and other diseases.

Some suggest what we eat has a lot to do with it. Let us take a closer

look at diet, eating habits, food choices, sodium, and the like.

Sometimes we take things, medicines to make us feel better, not

worse. Some have side-effects, not in all, just some or not known yet.

Certain medications may make HBP and HPT worse. Pain-medications

especially NSAIDS (Motrin/ibupofen) and steroids can cause

hypertension. There is actaul causality here. You read it right. It is

indicated on most labels, but not necessarily read, implemented or

taken into consideration at the point of taking or ingesting them. Short

term relief, long-term implications! A treat in some places, licorice or

(Glycyrrhiza glabra) can cause secondary hypo-aldosteronism, that

has been known and identified as a causal factor for developing HBP.

As we age as people and individuals, our arterial walls deteriorate. We

are and feel not as young as we used to! But it does not have to be

that way. We do not have to settle for less. You can strengthen these

natural fibers, cells and walls, making blood vessels less stiffer, not

sacrificing the elasticity and keeping your blood pressure low!

If you exercise your heart , you will benefit in the long-run. That is the

long and short of dealing effectively with blood pressure exercise!

Here is how the body copes with HBP, HPT issues and problems.

The kidneys cannot get rid of sodium

It increases demand and production of same


12/49


12

Effectively raising blood pressure and forces to cope with the

demands in the system

Tries to balance and get equilibiurm back the body battels, raises

blood pressure, circulation and puts more pressure on the heart

Vaso-constriction leads to more retention of sodium and water in order

to make this happen

Blood volume increases

All the above leads to hypertension.

See how naturally these processes seem to work?

Here is another such example:

There is increased or even overactive sympathetic nervous system

activity

This leads to increased stress responses

The body and system has to respond and cope somehow

Thus, increased circulation, pressure and see there HPT, HBP!

Mostly our diagnosis comes from a medical practitioner, or we are

normally not bothered by it too much. The symptoms are at times

even non-existent or confused, misdiagnosed or not spotted at all, not

until we are tested and checked.

Some attribute the lack of awareness of this problem to this diagnosis

that is so incidental it seems and done mostly by healthcare

professionals as part of normal routine check-ups.

More serious forms of the condition, if left over time or developing

quickly, like the aggressive, or more malignant, accelerated HPT

typically happens later , associated with more headaches, blurred

vision and end-organ damage. It is easier in a sense to spot, but then

who wants to wait for that?!

On the other end of the spectrum it is also true that even stress,

anxiety, excitement etc. can raise your blood pressure and we


13/49


13

oftentimes dismiss it as just that. Our nerves! We misunderstand,

misinterpret and underestimate the seriousness of what this can effect

in our lives and health. It can be deadly, it can and has killed people,

others and even as we speak is taking its toll. We need to understand

it better and utilize it for the tell-tale sign that it is that something is

amiss with our bodies and human system.

Hypertension, HPT or HBP is NOT the same thing as mental tension,

stress and anxiety. They do not cause each other per se, but have an

intricately more complex relationship with one another.

Lots wonder if they can die of HPT or HBP specifically. Hypertensive

urgencies and emergencies can occur in some individuals, but is really

highly rare too.

With extremes there are always and also exceptions to this rule of

thumb of course. At reading in the range of 240 mmHg and/or a

diastolic blood pressure over 120 mmHg there might be longer term

consequences and health implications like organ damage and/or

failure. Intervention and controlling it becomes the immediate courses

of action taken and required to treat it effectively. It can also affect

your brain-functioning and increase the intracranial pressure, causing

strokes for example.

Many do not see their high blood pressure for what it is or could be,

become or develop into. We need to take it more seriously than we do.

Many do not seek treatment, thinking they will get better by

themselves, on their own, over time, NOT realizing the destructive

force and effects this can and does have on their bodies and overall

human system, including heart, lungs, circulatory system and even

brain. It does have short, medium and long-term effects! Here are

just some of the MORE serious conditions you need to be aware of

when suffering from high blood pressure. It is no laughing matter to

be dismissed or underestimated. It can cause:


14/49


14

Myocardial infarction (heart attack)

Hypertensive retinopathy - damage to the retina

Hypertensive nephropathy - chronic renal failure due to

chronically high blood pressure

Hypertensive cardiomyopathy (heart failure due to chronically

high blood pressure)

Cerebrovascular accident (CVAs or strokes)

But how do they/you tell when and that you have HPT or HBP?

Measuring and diagnosis blood pressure is easy and pretty much

routine. Most of use are familiar with and of the procedure and

equipment, either in the doctors office, hospital, pharmacy or even

hand-held models available for home-testing.

Persistent measurements at least THREE consecutive times, lying

down and sitting up, at least one week apart will in most cases confirm

the diagnosis. Monitoring will also take place in-between and right

after diagnosis to ensure the accuracy of the readings and diagnosis.

Ikn some cases, if your reading are very high-risk, your doctor may

advise effective treatment to start without delay. Normally they

prescribe the most popular drug or prescription medication of choice,

generic alternatives to lower costs, but you will be on it for life, is what

they tell you and you have to take it everyday for the rest of your life

here on earth. There is no escaping it. To keep it in check ,you will

need the medication. Oh, yes! There are side-effects you should read

about it some more, to ensure you understand the real cost, risk,

reward and outcome (short, medium and long-term) of/for taking

these.

To take and ensure an accurate and reliable reading , there are some

pre-requisites:


15/49


15

No coffee or caffience consumption for at least 60 minutes prior to the

reading as it is a stimulant and will mess up the reading accuracy

Nicotene is another stimulant so do not smoke for at least 30

minutesprior to taking the reading

Cuff-size is also important and should at least cover a large portion of

your up (up to two thirds is preferable)Best taken on your upper arm

and after sitting for five minutes.

You should have no adrenergic stimulants in your system (cold

medications will also affect the reading)

Inflate the device until you get above the anticipated systolic pressure.

Place the stethoscope over the brachial artery, at the level of the

heart

Equipment should then be deflated at a rate of 2 to 3 mmHg/s. Two

measures are taken, systolic and diastolic, 5 minutes apart

Both arms should be taken as a first run-of-the-mill test and a frame

of reference, or baseline of sorts

Also, consider for the accuracy and reliability of the reading factors

like:

Time of day

Treatment type - any medications, foods etc. taken (ask,

consider its effects)

Stressors like driving in traffic, undergoing a procedure etc.

There are misdiagnoses sometimes at front-level medical care

There are also more possibilities that these readings you/we are

getting may be due to some other underlying causes and we

need to eliminate these, focusing in or identifying these so-called

reversible or (secondary) causes, to use the medical terminology.

Here are just some of the illnesses, complications and other intricacies

to look out and pay attention to with HPT, HBP diagnoses:


16/49


16

diabetes mellitus (type 2)

combined hyperlipidemia

central obesity.

hypertensive children

possible causes of secondary hypertension

end-organ damage to the heart itself or the eyes (retina) and

kidneys. Diabetes and raised cholesterol levels

All of the above may pose some real priorities for treatment and

intervention, long-term solutions and a catered, custom answer and

solution for your individual case and circumstance.

Blood tests commonly performed include:

cardiac or heart disease - Chest X-ray

Cholesterol

Glucose - to identify diabetes mellitus

Heart-health will also be checked, sometimes with an

electrocardiogram (EKG/ECG)

If there are any obvious thickening of the heart muscle

Kidney disease or failure

May check for levels of electrolytes (sodium, potassium) in your

blood

Possible side-effects of certain antihypertensive drugs discussed

Testing of urine samples for proteinuria

Your kidney-functioning will be tested

Not everyone reacts to medications and treatments in the same way.

YOU ARE UNIQUE and so should be the treatment of your blood

pressure condition is our postulation here. You need to assess and

restimate risks, rewards and consequences for yourself, not use all

others as your barometer. You can take a very hands-on, pro-active

role in what gets done from this point forward.


17/49


17

Effective Treatment And Therapies For High Blood Pressure

Changing your lifestyle and habits

Recommended weight loss, getting to your ideal and targeted

weight, maintaining and sustaining a healthy weigth is to be a

top priority, NOT putting extra strain on your heart and

circulatory system for example.

Activity, balanced living and regular exercise

Intevening and treating mild to moderate hypertension

immediately, without delay

indefinite drug therapy to bring blood pressure down to a safer

levels

Quitting smoking, excessive amounts of alcohol and even

caffeine. Minimizing stroke and heart-attach strategeis

Making reducing blood pressure a top priority in any way(s)

possible

Diet, exercise and improved physical fitness.

Eating lots of fruits and vegetables

Consuming better choice food items, low fat or fat-free dairy

foods moderate or low in sodium foods

Herbs and natural supplements to boost your metabolism, bodily

functioning, heart and circulatory systems and MORE.

** NOTE: If you are seeking tips on healthy eating for blood

pressure lowering and healthy living, try searching for the so-

called DASH diet (Dietary Approaches to Stop Hypertension)

Regular mild exercise

Activity and hobbies, daily tasks and additional things to improve blood

flow,

Eating more nuts, for increasing dietary Potassium to lower BP


18/49


18

Ridding your working and living environment of detrimental factors like

high sound levels and over-illumination

Even device guided paced breathing more on this later

.. and many more can all help you intervene, correct, manage, live

with or maintain a healthy blood pressure, EVEN LOWER IT FOR

GOOD!

Medications for High Blood Pressure and Anti-hypertensives

There are many classes of medications for treating numerous types

and forms, strenghts/dosages of drugs and pharmaceuticals,

prescription medications for HPT hypertension or high blood pressure.

Most of these act to actauly have the body lowering blood pressure.

Evidence suggests that reduction of the blood pressure by 5-6 mmHg

can decrease the risk of stroke by 40%, of coronary heart disease by

15-20%, and reduces the likelihood of dementia, heart failure, and

mortality from vascular disease.

The aim of treatment should be blood pressure control to


19/49


19

Angiotensin II receptor antagonists: eg, irbesartan (Avapro),

losartan (Cozaar), valsartan (Diovan), candesartan (Atacand)

Alpha blockers such as doxazosin, prazosin, or terazosin

Beta blockers such as atenolol, labetalol, metoprolol (Lopressor,

Toprol-XL)

Calcium channel blockers such as amlodipine (Norvasc), diltiazem,

verapamil

Diuretics: eg, bendroflumethiazide, chlortalidone, hydrochlorothiazide

(also called HCTZ)

combination products (which usually contain HCTZ and one other

drug)

Natural and Alternative Therapies

If these drugs and meds are NOT for you, try to fall back on some

breathing apparatus like the FDA-approved, OTC treatment options

and devices, called resperate technology http://www.resperate.com/

Research on this, indicates that therapeutic, paced, deliberate slowing

and slower breathing actually lowers our blood-pressure. The

argument and premise being, that in the long-run, these, in

combination with other, total-health management, and even

medications can keep your blood pressure low and healthy. It makes

sense, as vessels contract and relax as do the muscles surrounding the

blood vessels, giving you the optimal effect. Claims are that these type

of apparatus can lower blood pressure by as much as 36 points

systolic and 20 points diastolic (top 10% reductions), with average

reductions of 14/8 points.

For more information check the reference articles and research sited

on their website and elsewhere to show how these kinds of natural

processes can help the body, circulatory, cardiac and whole sustem,

LOWERING your blood pressure (listed here for your convenience):


20/49


20

Non-pharmacologic Treatment of Hypertension by Respiratory Exercise

in the Home Setting." E Meles, C Giannattasio, M Failla, G Gentile, A

Capra, G Mancia.American Journal of Hypertension; 2004, 17:370-374.

"Treating hypertension with a device that slows and regularizes

breathing: A randomized, double-blind controlled study." Schein M,

Gavish B, Herz M, Rosner-Kahana D, Naveh P, Knishkowy B, Zlotnikov

E, Ben-Zvi N, Melmed RN.Journal of Human Hypertension; 2001,

15:271-278.

"Respiration and Blood Pressure." Parati G, Izzo JL Jr, Gavish B., Third

Edition. JL Izzo and HR Black, Eds. Baltimore, Lippincott, Williams, and

Wilkins in Hypertension Primer, 2003, Ch. A40, p117-120.

"Non-Pharmacological Treatment of Resistant Hypertensives by Device-

Guided Slow Breathing Exercises." Viskoper, R, Shapira, I, Priluck, R,

Mindlin, R, Chornia, L, Laszt, A, Dicker, D, Gavish, B, Alter, A.American

Journal of Hypertension; 2003; 16:484-487.

"Graded Blood Pressure Reduction in Hypertensive Outpatients

Associated with Use of a Device to Assist with Slow Breathing." WElliott, J Izzo, Jr., WB White, D Rosing, CS Snyder, A Alter, B Gavish,

HR Black.J Clin Hypertens; 2004 6(10): 553-559.

"Device-guided breathing exercises reduce blood pressure - Ambulatory

and home measurements." Rosenthal T, Alter A, Peleg E, Gavish

B.American Journal of Hypertension; 2001, 14:74-76.

"Breathing-control lowers blood pressure." Grossman E, Grossman A,

Schein MH, Zimlichman R, Gavish B.Journal of Human Hypertension;

2001, 15:263-269.

"Blood pressure reduction with device-guided breathing: pooled data

from 7 controlled studies." W.J. Elliott, H.R. Black, A. Alter, B. Gavish.

Journal of Hypertension; 2004, 22(2):S116.

Blood Pressure, Your Heart And Health


21/49


21

There are lots of ways HPT and CVD (blood pressure and heart

disease) are connected, THREE ways that HPT can negatively affect

your heart over time are:

Pulmonary Arterial Hypertension (PAH)

Increased pressure on the pulmonary artery is too great

It becomes problematic at and when the pressure is above 25 mmHg.

Narrower arteries, decreased blood-flow, higher pressure against

tighter arterial walls is detrimental

Build up within and fatigue of the muscles and walls, weakening of

arteries and heart are all possible outcomes, not boding well for your

heart, health and longevity.

Scar tissue can also worsen the problem.

Your weakened heart can easily lead to eventual failure. Genetics,

chronic lung disease, blood clots in the lungs or heart disease,

hypertension or high cholesterol can all contribute to this MAIN killer

form of CVD or cardiac problems.

Atherosclerosis

This has to do with the hardening and narrowing of the arteries As we

age it becomes harder and if also occurs in families. Plaque build-up in

your arteries, walls and linings, high blood pressure, diabetes and high

cholesterol are all culprits that make these conditions worse. It

increases the opportunity for build-up, blood clots and narrowing,

increasing the rates and likelihood of heart attack or stroke.

Coronary Artery Disease (CAD)


22/49


22

Hardened and narrowed arteries, angina and heart attack, chronic

chest pain, robbing the heart of precious blood and oxygen can lead to

eventual failure. HPR or High blood pressure adds to the strain on the

arteries and the heart, leading to weakening, not being able to pump

blood effectively throughout your body and eventually shutting down

or failing completely.

So, what are you left to do about HPT, HBP and your heart health

even if you do not want to use medications or live with side-effects of

prolonged use?

Numerous natural products, non-pharmaceuticals, as well as

alternative medicines like Hyperexol, for example, to name but ONE

such product (not seen as an endorsement in any way), are also toted

as having active natural ingredients that can make all the difference in

the daily fight, larger battle and on-going war TO LOWER BLOOD

PRESSURE, not only to normal ranges, but keeping it at optimal levels

for the ultimate health and functioning.

It demands scrutiny and investigation to see if there are any

alternative, natural means and processes to get BETTER results, than

submitting yourself to our pill-popping culture.

It is time for you to take a very personal, hands-on part and role in

maintaining your health, well-being AND your blood pressure. It can

be done, through numerous therapies, remedies and alternative

medicines, lifestyles and the best of what modern medicine and health

devices, active living and even diet can provide. If you want to be

healthy and keep your blood pressure levels down, it has to be a

personal priority and responsibility as well. Know what to ask your

doctor, for example if, when and how a renin-sodium profile and an

echo-cardiogram can actaully help you both to assess and manage

your blood pressure, even lower it, coming up with a treatment plan


23/49


23

and options together, rather than just popping the first pill he/she

prescribes or recommends. Mineral and natural herb supplements have

lots to offer as well.

There is a whole trend towards natural-ceutical medications and

therapies to use what nature has given and provides for us , to

optimize and tap into what our bodies has to offer and its ability to

heal itself as it were, re-establishing the equilibrium and balance to

live a healthy live.

Normally when diagnoses with hypertension or high blood pressure the

clinical model has been to get the test, get the medication and then

take it for life. If you read the labels for most of the medications, you

will be taken aback at first by the extensive life of potential side-

effects of taking the drug, like;

liver damage

Impotence

Fatigue

Dizziness

Depression

and many more.

Millions are suffering around the globe with this medical condition and

affliction, BUT there are lots of things that you can do to naturally

prevent a heart-attack and stroke for example, by lowering your blood

pressure, with points that count and make the difference, WITHOUT

THE SIDE-AND-LONG-TERM EFFECTS!

All-natural ingredients in some treatments, remedies and health-

alternatives, act like blood pressure normalizing agents and enablers.


24/49


24

Take full advantage of what natural elements, components and

ingredients can do for your. Resist and avoid if you can:

chemically generated compounds

fillers

artificial additives

pharmaceutical drugs or medicinal ingredients

prescriptions with negative side effects taken over long periods of

time.

Do consult with your doctor on what is the best and most viable,

effective method and treatment regimen, plan for you in the short,

medium and long-term.

25 HPT, HBP-lowering secrets to stick to :

1. lowering B-receptors and free radicals in your body

2. detoxify and exercise regularly

3. protect the heart against outbursts

4. intervene, correct and manage even mild to moderately elevated

blood pressure, as it can/could be singaling deeper or underlying

problems, balloon into more over time. TAKE IT SERIOUSLY! Do

not dismiss a diagnosis of this or cautions by doctors or medical

professionals to lower your risk, blood pressure effective

immediately for your overall health, well-being and longevity.

5. Look to find ways and compounds from nature that can help you

tap into all things that can be and have beneficial effects on the

cardiovascular system

6. Essential and safe additions or supplements can help you get

and maintain healthy blood pressure for life, for your heart and

for your future!


25/49


25

7. Ortho-molecular medicines have lots to offer it is about finding

the right balance , the right amount of the right things that work

for you and your blood pressure! The solution is not for general,

mass, but for you individually what is BEST FOR YOU that

matters and can make all the difference in the world. An

indivdiualized, personal and custom-treatment plan and

therapies will be the best way to go to treat your high blood

pressure.

8. Do not treat from the outside in or merely focus on symptoms,

but try to find the underlying causes, imbalances and deal with

those as well. Make the body and heart stronger from the inside

out, seems to be the trend in HPT treatments.

9. Try and find ways to improve your blood circulation, cardio-

exercises and regular activity is extremely important to have a

healthy heart and circulatory system as well. It is about MORE

than just pressure and force of your life-blood!

10.Exercise in a sustained and disciplined manner, within your

heart-rate target-zone, to gear and rev up your metabolism

engine.

11.Some have defined blood pressure as more than a reading or

outcome, it is about the systemic circulation and related

systems, including your heart and circulatory systems, your

veins and arteries, heart, heart-wall and more. You are trying to

get rid of constriction in the arteries and blood vessels, ensuring

that they are function at peak performance, as is your heart!

12.Sustained endurance and fitness-type exercising is

recommended on a regular basis, almost daily for the best

results over time.

13.Drink water and increase the viscosity or stickiness of your

blood, for the optimal functioning of your human system,

organs, including your heart and circularoty system, with

targeted exercise. Stay hydrated at all times.


26/49


26

14.Raising your personal levels of fitness, to get and give the most

of/to your heart and overall well-being should be a top priority,

not just lowering your blood pressure or cheating death so to

speak!

15.Be, eat and live healthy, be fit, active and exercise, have fun and

enjoy life, even with hypertension. It does not have to be a

death threat or sentence. You do not need to necessarily follow

the mainstream and be on a prescription drug for the duration of

your life HPT, HBP do not have to be life-time sentences with

fear of side-effect with prolonged use.

16.As things stand today, there is no cure per se for HPT or HBP.

That is the reality. We are unravelling the mysteries yet why

some develop it, are more prone to get it, even die from it than

others, what works and what does not and why these

mysteries still baffle and the sciences have no clear-cut answers.

17.We can treat symptoms and get improvement with prescription

medications that often have side-effects, and/or natural

remedies, lifestyle changes, diet and nutritional plans that make

healthy living a top priority, supplements, optional devices,

breathing apparatus and specifically targeted types of exercises

to improve blood-flow and circulations, heart-health, lower our

cholesterol and avoid calcification of the arterial walls.

18.This is and becomes then a challenge personally to take control

of your HBP and HPT! It is up to you to live a healthier, more

balanced life, eating what you should, rich in essential nutrients,

NOT empty, fat-laden, sugary/starchy foods and calories,

indulgence and over-eating, lazy days and no exercise.

19.Choose fiber, electrolytes, calcium, magnesium and potassium to

boost your bodys functioning, metabolism and effectiveness,

heart and circulatory health.

20.Plan your diet, nutritional, eating plan, shopping list, food

preparation methods, portion control, smaller meals, more

frequently, lean protein, high-fiber food (bananas, prunes,


27/49


27

oranges, and cantaloupe, spinach, celery, carrots, alfalfa,

mushrooms, lima beans, potatoes, avocados, and broccoli to

name but a few.

21.Cut out from your diet and eating plans, things like saturated

fats, pick healthy vegetable oils, and stay away from saturated

and/or trans fats. Yes, that means the snackfoods, fast foods

and convenience meals, trimmings and sauces, fried, deep-fried

foods and treats, even some baked goods, cookies and treats.

22.Whole-grains and low-sodium intake should be priorities as well

not only for lowering your blood pressure, but for your heart,

health and future.

23.There are some herbs that you can take to lower your blood

pressure: Chinese root, stems, herbs and flowers, blends have

lots to offer

24.Medicinal plants (Aboriginal and Natural foods) Vita-nutients and

even vegetarian diets or low-fat, lean proteins are considered

better for you and your heart, as well as your blood pressure!

25.Also consider cayenne and garlic as TWO secret herbs that do a

lot to stimulate circulation and effectively lower blood pressure.

Personal Strategies And HBP-Lowering Action-Plan

Educate and empower yourself to discover, unearth and know, learn

and use MORE of what natures power and natural elements can do

and hold for you and your blood pressure, lowering your risk or

arterial, cardiac and circulatory diseases significantly. There are many

shared wisdoms and remedies, ingredients and elements out there for

this purpose, if you are willing to spend the time to look.

Here are but a few to get your creative juices flowing consulting a

naturopath might also help, searching online, going to your health food

store, boutique organics markets and even your doctor, library, book

store, you will find ample suggestions, for items, ingredients, recipes,


28/49


28

teas, drinks, powders and more, to include, supplement, substitute

and partake of to better your life, lower your blood pressure and live

healthier! Here is a quick checklist and point of reference for you to

start from:

BAYBERRY will help you effectively take care of your body, heart

health and circulatory concerns, increase circulation, blood

volume and take advantage of its antibacterial fighting power

BLACK COHOSH restores balance in your blood, equalizes blood

circulation, natural elements lower high blood pressure

effectively, while calming the nervous system (NOT FOR

PREGNANT OR NURSING WOMEN)

BLADDER POD good for the heart in that it reduces anxiety and

associated palpitations

BLADDER WRACK Cholesterol-fighter, stimulating blood flow

throughout the body giving warmth, energy where needed and

also contains trace minerals

CAYENNE does wonders for stimulating and optimizing your

circulatory system, it acts like a pick-me-upper for your heart

blood-flow is balanced and your blood will move more freely

DONG QUAI HBP fighter, blocker, strengthening and aiding all

general circulatory systems, elements

GARLIC breaking down the fats and residue on arterial walls,

veins and artery health advocate, it destroys and effectively

dissolves cholesterol, immune-boosting qualities, cleans arterial

plaque, better heart health

GINGKO Blood flow improvements and acts as an anti-

inflammatory

GINSENG cholesterol-fighter, heart and circulatory system

must-have

HORSETAIL GRASS calcium-containing eliminator of arterial

build up

HYSSOP increase circulation, lower HPT, HBP


29/49


29

MISTLETOE calms heart, dilutes arterial properties for optimal

flow and viscosity

SASSAFRAS cleanser and stimulant for the blood stream and

circulatory systems, ridding the body, heart and arterial surfaces,

walls and arteries of build-up and residue, that causes blockages,

risking stroke or heart-attack

STINGING NETTLE stimulant and detoxifier

VALERIAN relaxant, affecting heart, muscle and overall feelings

of calm, breathing easier

WILD YAM pain-reliever, stimulates the blood-flow

** NOTE: Always ensure that there are no contra-indicative

factors when using these, Consult with your physician on

option, interactions, effects and long-term use, any fear,

considerations or issues, questions you might have, dangers,

risks, rewards and more.

The wonder of dealing effectively and naturally with blood pressure, is

that you get to do something and know why, how and what the

benefits are! You make the decision as to what is best for you longer-

term.

Many modern trends and studies for research on this topic increasingly

show that HPT and HBP have MORE to do with indicating a system

imbalance, than a mere symptom of a problem. Which one would you

want to treat first, best and for good?! WITHOUT SIDE-effects and

more risks or unknowns as to what you are doing to your body,

introducing foreign elements and pharmaceuticals? (Especially if you

do not really have to!).

Tobacco, alcohol and caffeine are NOT YOUR FRIENDS if you have high

blood pressure. Have you had your blood pressure checked recently or

have you checked it yourself lately? That is normally the only way to


30/49


30

know if you are a sufferer or not? Whether you have to do something

to lower it or not is no longer the question, only by how much, quickly,

effectively, affordably and definitely! YOUR LIFE and FUTURE will

depend on it! This is ONE decision you can and have to make FOR

YOURSELF... LITERALLY!

Blood pressure supplements can be a great addition to your lifestyle.

There are various products on the market to help you live better.

Acupuncture

Ayurveda

Meditation

Restorative alternative therapies

Herbal and home remedies

Homeopathic healing remedies

Some natural healers and alternative holistic health practitioners wwill

also share with you that there are numerous elements in nature that

can and will help you out in this pursuit to lower your blood pressure.

Here are but a few to get your started:

Saffron. It is often called Crocus sativusIts properties include,

active ingredients, elements and effects, through enablers like

crocetin . This will stabilize and normalize your blood pressure

range to what it needs to be for you and your system. It is

unique in that you can include it with soups, sauces and some of

your cooking and food preparations quite easily. It makes great

teas and flavored drinks and has been part of the Mediterranean

diets of many cultures from across the world. Only now are we in

recent years, recognizing the potential of this wonderful gift of

nature, the rarest of flowers to help lower our blood pressure

effectively. It is relatively expensive in certain areas, quite cheap

in others. Keep your eyes peeled for it and/or consult your local

organics or health food store, provider in your area or online.


31/49


31

Lime blossom or called by its real name Tilia europea. Another

flower-power type wonder-drug from nature to help with

arteriosclerosis or hardening of the arteries, heart disease and

such. Anxiety is often seen as aggravating conditions like HPT

and HBP and these types of elements and ingredients can help.

Boiled and in teas it can easily form part of your routines and not

hard to take, with no side-effects in and for most people.

Kudzu is anther anti-oxidant with great properties for controlling

blood pressure. Most sufferers and patients of cancer and other

heart diseases have also touted its relieving and healing

properties.

Hawthorn for your heart is a great way to stay healthy. Dried

or as a tea it can do wonders added to your daily diet. 1-2 cups

daily.

Garlic is like the major one natural fighter against heart disease,

it is magical and medicine for your circulatory and cardiovascular

systems overall good for you. Not hard to include in your food,

as supplements, oils and more.

Exercise And Lowering HBP

Then, when you are talking about doing something active, hands-on

and NATURAL, there is exercise! Yes, you can lower your blood

pressure with activity and making your body, human system, including

your respiratory, circulatory and cardiac systems do what they do

best, function and work together. To give them the opportunity to flex

their muscles, grow stronger is a great way to boost your

metabolism, health and wellbeing and yes, get to within what is

considered normal ranges of blood pressure or even optimal ranges in

no time!


32/49


32

Here are some more suggestions and truths about exercise and how it

can lower blood pressure and contribute to your health, future and

longevity.

It is a well researched and proven fact that low levels of physical

fitness, is very closely correlated with hypertension, independent of

body mass or obesity! So, it is about more than just carrying around a

few extra pounds that matter. Our bodies were designed to move and

if we simply are not taking care of this aspect of our bodily needs, we

will and might inevitably run into difficulty in other areas, like rising

blood pressure, as the gage to the rest of our body that there is

something wrong, out of balance or NOT optimal.

Blood pressure is also measured and determined by how much blood

the heart pumps and the resistance to blood flow in your body.

Dynamic exercise of activity and periods of rest alternated, contracting

and relaxing muscles for example will give you great results in

lowering your blood pressure.

If you opt for walking, running and cycling, your body responds to the

new demands made on it. While you are exercising youre systolic rate

should rise steadily as exercise intensity increases, while the diastolic

rate should vary minimally.

Your cardiovascular system is then given the opportunity to show its

true color and condition.

If you opt for more static or heavy resistance exercise, the pressure

applied on the muscle increases and causes the small blood vessels

(i.e., arterioles and capillaries) in it to collapse. Your body will respond

appropirately asking more from the heart and circulatory systems.


33/49


33

Ensure that you consult with your medical practitioner and

even fitness trainer, PRIOR to starting any new exercise

regimen. You want to be safe and ensure that you not endanger

your health or risk unnecessary discomforts or harm to your

body and well-being.

Also take note of where your situation, fitness level is

currently, where you would like to get to (ideal) and what is

realistic, as well as how you will do it. Customize a fitness

routine and daily activity schedule that works FOR YOU.

Blood Pressure Classifications

Systolic Diastolic

Normal below 130 below 85

High Normal 130-139 85-89

Borderline (Stage 1) 140-159 90-99

Moderate (Stage 2) 160-179 100-109

Severe (Stage 3) 180-209 110- 119

Out of Control (Stage 4) 210 and greater 120 and

greater

The effects and contributions of Exercise to Blood Pressure and

Health

There are various routes and exercise plans to choose from that might

work for you and be effective in reducing your blood pressure over

time, with discipline and manage and sustain it within the optimal

range for you.

Here are some examples of how exercise can help you lower your

blood pressure dramatically and naturally:


34/49


34

Any aerobic exercise or cardiac-type output, will/can bring you

the following benefits:

- weight loss (particularly in the abdominal region)

- reduced distance that the heart needs to pump

throughout the body. Reducing YOUR blood pressure for

good!

- lower levels of serum norepinephrine

- lower levels of renin

- increased insulin sensitivity

- higher levels of serum vasodilators

- altered renal function

- lowered heart rate

- reduced cardiac output

- lower blood pressure.

- Lower heartbeats and less tightening of the arteries

- Increased circulation

- widened arteries.

- Better regulate and eliminate excess fluids from the

body

and many more benefits!

Losing excess weight for the right reasons and with incentive and

reward to keep you focused and motivated, a good eating and

nutritional plan as well as an exercise regimen, you are opting to make

nature work with and for you, rather than against you. Make it a

priority to live healthier and make better choices and you will be highly

rewarded.

But your formal workouts do not need to be the only investment in

and through exercise to lower your blood pressure. Also opt to get

some MORE benefits similar to these mentioned here, by your normal


35/49


35

daily routines and activities. Try to find ways to exercise, be active,

MORE OFTEN during the day, stretching, breathing, walking, bending

and more. Increased blood flow to other areas of the body, means less

blood flowing to the heart and lowered demands on it! It WILL LOWER

your blood pressure. It contains and sustains the blood pressure levels

at lower rates throughout the day, which is a good thing and what you

are and should be working more towards anyway.

Here are some practical suggestions on how exercise can help you

benefit from lowered bloop pressure rates, managing your HPT

BETTER!

Cardiovascular exercise

- 3-5x per week

- 30-60 minutes

- moderate intensity (e.g.- 60%-75% target heart training

zone)

- Work towards daily exercise to get the most of the BP

lowering exercise effects.

Low-moderate intensity exercise

- 3 -4 x per week

- Running or walking on a treadmill

- Rates at 3.5-4.0 mph

- Three 8-10 minute mini-workouts are fine too

Actually having a structured exercise program, even a buddy to do the

workouts with to stay motivated are great ways to optimize what

exercise has to give.

Strength training and core training


36/49


36

- Not the only form of exercise to do

- Let it compliment an aerobic program

- Moderate intensity

Here are some more tips to keep in mind to reduce your risk of heart

attach naturally, lower your blood pressure and BE HEALTHIER ALL-

ROUND, through exercise and body workouts:

Consider factors/risks like intensity, posture, grip, and breathing.

Curb and limit your alcohol consumption, smoking, and lack of

exercise.

Do things to counter obesity, diabetes, heart attack, and stroke.

Eat less salt and salty foods, not allowing fluids to build up in

your body

Exercise on a regular basis.

Lose excess weight with a structured plan and activities to get

the BEST results

Make prevention and treatment of high blood pressure your focus

and target , getting and keeping your BP lower and optimal is

paramount.

Manage and avoid stress, anxiety et al.

Quit smoking

The decision and choice to be initiating exercise therapy is ONE

you should not make/take lightly. Work with professionals PRIOR

to just starting a routine.

Work on large muscular groups (thighs, hips, and torso) for

optimal effect and greatest BP reduction.

Work to change poor eating habits

Work with a professional to design a program that is right for you


37/49


37

Lifestyle modifications and exercise regimens, like those

suggested here are highly advocated for lowering BP

GRAUDALLY, NORMALLY and NATURALLY!

Tools And Tips To Minimize Your Risks

You are focused on yourself and how to best be active and youre your

life taking full advantage of a comprehensive treatment plan and

therpaies that give you the full spectrum of prevention, treatment, and

control of HPT. Exercise is an integral and cor-part of this strategy.

Endurance training is a great way of not only getting into shape but

staying that way. You can benefit from daily exercise and structured

routines (training). Exercise can help you in all areas, like

neurohumoral, vascular, and structurally you can ever get healthier

and live longer!!

Make it a set target to get at least 30 min of continuous or

accumulated physical activity per day. You will benefit most probably

from endurance and resitance exercises. There are numerous

technological and pharmacotherapeutic advances and secrets to tap

into for both CVD or cardiovascular disease (CVD) and HPT.

EVALUATE, TREAT and MONITOR that is the name of the game for

the majority of blood pressure sufferers. If exercise is taken seriously

to lower blood pressure effectively, activity, regimens and worksout

should, ideally:

decrease total peripheral resistance; and

effectively, significantly and consistently lower BP at rest and

during exertion (working out)

not put you at risk or adversely affect your exercise capacity.


38/49


38

Healthy lifestyle interventions like these suggested here, are effective

for most if not all people. It is at your disposal and can be

incorporated with minimum effort and dedication, but will also not

happen by itself. You are utilizing natures gifts and natural properties,

functions and dynamics of your body/human system(s) to get your

balance back, of which your blood pressure is but one gage!

There are also ways to tell and predict what your future prognosis

might be, judging by and on factors like:

body mass index

Exaggerated BP response during and/or after exercise.

family history of HPT, genetics and hereditary occurrences of HBP

or HPT in your family

physical activity and fitness

Resting BP

What you can expect when you get diagnoses or suspect that blood

pressure and/or heart disease can be in your future or even a remote

possibility doctors will/need to check up on a couple of factors, like:

a thorough individual and family history,

detailed physical examination(s), initially and on-going, at least

annually,

heart or cardiac complications, acute myocardial infarction or

cardiac arrest

provide prescriptive guidelines that minimize risks

routine evaluations of the patient with HPT and on-going

monitoring and control

screening tests for secondary causes of any significant BP issues

assessment of/on major risk factors for HBP and HPT, even CVD

target organ damage


39/49


39

suggested recommendations regarding nutrition, weight, activity

and lifestyle changes

And much more!

** NOTE: strenuous physical activity may actually precipitate

acute myocardial infarction or cardiac arrest in selected

individuals, so be sure to discuss your risk and options in detail

with your medical practitioner and fitness professional(s),

treatment team, prior to starting your routines or activities.

To get the most from your exercise routines, ensure that you get the

balance between:

Frequency

Intensity

Time

Type

Risks vs. Reward

Regulate your body temperature and ensure that you stay hydrated

it is especially important for those suffering from high blood pressure

to pay specific attention to this! Especialy if you are on prescription

medication for your condition. Warm up, cool down and wear clothing

that allows you to breathe and aerate well, (evaporative cooling

effect).

Reductions in your daily intake as well as caloric expenditure of more

than 300 kcal, coupled with the mentioned reductions in energy

intake, will give you optimal effects, especially if you are obese or

trying to shake some excess weight.


40/49


40

Capitalize on moderate-intensity, prolonged exercise, such as walking.

The combination of regular exercise and weight loss should be

effective in lowering resting BP in short, medium and longer-term

periods.

Try at every corner and opportunity to optimize and capitalize on all

that the physical activity contributions can provide in your overall

treatment plan.

You will start benefiting right away from any type or amount of

exercise as it will significantly lower your blood pressure for hours

after the actual activity itself. Daily routines and activities take on a

new significance once you take the healthy perspective on them!

Certain acitvities getting preference over others without a doubt for

the right reasons and before you know it, what seems like effort now,

can just as easily and quickly turn into blood pressure lowering tactics

and second nature, that you do not even second guess or think about

anymore YOU JUST DO IT! (pardon the pun that sounds like an ad

for a sport-provider!) Good luck with your blood pressure lowering

tactics, techniques and action plan. Make it a priority and you will soon

reap your reward! Improved health and well-being, an investment in

your future and longevity and LOWER BLOOD PRESSURE, LOWER RISK

OF HEART DISEASE AND ATTACKS! Make habitual exercise a priority

for you and your family to get the full health benefit of what nature

and natural processes have to offer. Use what you body has and can

give you. There is immense potential to lower your blood pressure and

cut your risk of/for heart attack significantly.

Individuals with controlled HPT and no CVD or renal complications may

participate in an exercise program or competitive athletics, but should

be evaluated, treated, and monitored closely.

There are limitations in establishing BP cutoff levels for participation

because BP exists on a continuum.


41/49


41

Preliminary peak or symptom-limited exercise testing may be

warranted, especially for men over 45 and women over 55 yr planning

a vigorous exercise program

In the interim, while formal evaluation and management are taking

place, it is reasonable for the majority of patients to begin moderate-

intensity exercise training such as walking.

Based upon the current evidence, the following exercise prescription is

recommended for those with HBP or HPT:

Frequency: on most, preferably all, days of the week

Intensity: moderate intensity (4060% of O2R)

Time: 30 min of continuous or accumulated physical activity per

day

Type: primarily endurance physical activity supplemented by

resistance exercise.

Source: American College of Sports Medicine ** NOTE: This Position

Stand replaces the 1993 ACSM position paper, Physical

Activity, Physical Fitness, and Hypertension, Med. Sci. Sports

Exerc. 25(10):ix, 1993.

Conclusion

Hypertension affects people of all ages, races, sizes, body-types,

shapes and BMI.

There are new standards, guideposts and recommendations for

optimal health, healthy, normal and even low blood pressure.

Optimum levels are defined as less than 115/75 mm Hg.9


42/49


42

According to the Seventh Report of the Joint National Committee on

Prevention, Detection, Evaluation, and Treatment of High Blood

Pressure (JNC 7), normal levels (the level associated with minimal

risk) for adults 18 years of age or older, is a systolic BP of less than

120 mm Hg and a diastolic BP of less than 80 mm Hg. Whether you

are conservative, mainstream, alternative and/or totally natural, there

are many treatment options available in the marketplace today to help

you out managing your condition affectively. It does not have to be a

sword hanging over your head so to speak and a diagnosis is not the

end of the world or a life-time sentence to harmful medications and

side-effects!

You need to better your understanding on and of how your body

works, how your circulatory and cardiac systems work together,

complement and help/hinder each other, your health and longevity.

You need to understand the dynamics and characteristics, types and

treatments for blood pressure, the role of cholesterol and importance

of heart-health in this whole situation and equation, to BEST treat it

WELL and FOR GOOD! Finding a lowering blood pressure strategy that

works for you, will be exactly that, ONE THAT WORKS FOR YOU and

your personal and individual needs. No two people will experience

blood pressure in the same way, even if their readings, age and other

factors are similar/the same.

You need to TAKE CONTROL so to speak and get involved in your

treatment and on-going care, an active and participatory role in your

own health and blood pressure monitoring and management.

You have to make the necessary connections between hypertension,

strokes and heart attacks. Master the intricate effects on blood

pressure of stress, obesity, smoking, caffeine, alcohol and the diet,

especially the intake of salt and fats. vitamins and over-the-counter


43/49


43

remedies, herbal concoctions, Eastern medicines, alternative

therapies, devices, potions, powders, pills, drinks and more all pervade

the market with viable offerings, supplements and treatment

regimens. It is up to you and your medical partners to find the one(s)

or combination that is right for you. Even if you do not have any

symptoms today or yet, this does not mean that you are off the hook

so to speak.

Discuss with your doctor your situation, diagnosis and current status

quo. The opt on where to go/get you and how. Review things like:

Taking advantage of newer techniques and technology

ambulatory monitoring

which the best mainstream treatments for high blood pressure

and high cholesterol are and which ones you should be using or

not, why/why not?

the pros and cons of alternative treatments such as vitamins,

herbs, The value of alternative therapies and natural remedies,

even meditation or other effective methods of lowering your

blood pressure for now, for good!

So, how do you deal effectively with hypertension, the silent killer-

type, arterial disease in which chronic high blood pressure is the

primary symptom. What can and should you do to substantially and

significantly lower this abnormally elevated blood pressure? The

consensus for the most part is: early, accurate detection and

diagnoses, immediate action to lower it, usually making it quite

controllable in the short-medium and longer term and timeframe, for

most sufferers. This is quite easily done with some lifestyle

modifications, diet and exercise--and medication if deemed

appropriate.


44/49


44

TODAY: 1 in every 4 have blood pressure issues or concerns and MOST

of them do not even know it! It can be deadly if left untreated at put

you increasingly at risk.

PRIORITY FOR TODAY: See a doctor and learn how to manage your

blood pressure and how often to have it checked.

There are causal factors that you cannot control, like race, ethnicity,

gender, how and when it manifest (genetics, hereditary factors) and

age. BUT there are things you can do to ensure that you live a healthy

and long life! That is the message do not submit to a lifelong death-

sentence when diagnosed with HBP, DO SOMETHING REAL ABOUT IT,

WITH NO SIDE-EFFECTS.

There are also larger areas and things in your life that you can

effectively control and manage to lower your risk of heart disease,

stroke and lower your blood pressure. Here are a few practical things

to consider as part of your routines and regimens:

Take it off and keep it off!

Shed all extra pounds and unnessary weight that you are

carrying around

Park further from the front door when shopping and go for

regular daily walks during lunch or after dinner

Lower alcohol and caffiene intake

Healthy eating is a conscious decision and will not just happen

randomly. Left up to our own devices we will tend to over-eat,

indulge, choice the wrong food and treats and having our

attempts at eating a healthy diet just simply tank

Get moving and tap into what your body was designed for TO

MOVE! Be more physically active and start taking the stairs, not

the escaltor or elevator


45/49


45

Choose foods that are very low in saturated fat, cholesterol and

salt

Be alert, informed and aware of what you personal level of BP

should be , is and has to get to to live healthy, full and long life.

The fact that your symptoms might not be severe or noticable at all,

does not mean that you are immune or not at risk! This is in most

cases and for all intents and purposes and invisible disease, illness and

medical condition.

Learning and mastering how to take charge of lowering your own

blood pressure, effectively, learning how to monitor it properly,

regularly and make the necessary changes, even the harder ones, in

your life and lifestyle to get success and results that will last and

ensure a lifetime!

Take it from the experts, that know this topic in and out and continue

to try and understand, handle, treat it BETTER, FASTER, MORE

EFFECTIVELY:

It is a sign of modern times that increasing rates of urbanisation and

associated behavioural changes have led to a higher prevalence of a

sedentary lifestyle and less exercise. For example, it is estimated

that children today spend 600 kcal/day less on physical activity than

their counterparts 50 years ago.1 Unsurprisingly, we are facing an

epidemic of hypertension, obesity, metabolic syndrome and diabetes

mellitus which, unless tackled proactively, will result in an increase

in cardiovascular diseases, especially in the young and middle aged.

Lifestyle changes especially exercise and relationships to

hypertension may need greater attention, especially at a population

level.


46/49


46

Professor GYH Lip, Haemostasis, Thrombosis and Vascular Biology

Unit, University Department of Medicine, City Hospital, Dudley Road,

Birmingham, UK. As quoted on http://www.nature.com

And so the work and toil continues to unravel the mystery and

question, challenge and intricacies of HPT and reductions and risks of

heart attack. Natural solutions and answers will work alongside

medical advances as we go on to battle, struggle and war with this

tough opponent to our health, well-being and longevity!

Educate yourself about the merits and/or dangers of things like:

red wine

homocysteine

obesity hormones like leptin

folic acid

and many MORE, in YOUR fight against high blood pressure there

are lots of things that can help you manage your condition, diagnosis,

prognosis, disease, on-going risks and future treatment plans,

effectiveness, therapies, remedies and yes activities too!

Whether you choose to lower your blood pressure, lower you risk for

heart disease, strengthen your heart, life and future through diet,

exercise, with/without medications, pharmaceuticals, naturo-

chemicals, bio-elements, natural products, home remedies, work-outs

or a combination of the above, remains in your realm of personal

choice and empowered involvement in your treatment plan.You also,

do not have to go it alone. There are numerous professional

practitioners across industries and disciplines that will be too happy to

step in and assist you in this on-going quest.

Potassium, calcium and magnesium, minerals, vitamins and essential

herbs can go a long way in protecting your human system. Natural


47/49


47

dietary choices and the foods, quantities of what we eat and put into

our bodies can also affect what we get out our heart health and

blood pressure!

There are innovative new products making their way onto the market

that utilizes bio-electricity in the form of a wearable functional watch

for example, that can be a gage with digital read-out on-demand of

your BP, but also improving your bodys health by tapping into its bio-

signature of sorts. It uses your bodys energy to help you live and

function in-balance and optimally. These HPT watches are gaining in

popularity around the globe as people take a more pro-active and

hands-on personal rol in managing their HPT and wanting to reduce

their risk of heart attach naturally. Non-drug type therapies can go a

long way in improving your overall health and well-being without the

side-effects of prolonged use of prescription drugs and

pharmaceuticals.

Undiagnoses, untreated HPT can kill you! That is the truth and the

data and research is there to prove it! You need to get tested, educate

yourself about it and if/once diagnosed have an action and treatment

plan that works for you! Accurate testing and monitoring is essential.

Find out what your condition, readings, ranges are and where you

should be, should do to get there and the GO DO IT!

Preventative, corrective and intervention type treatment programs,

indivdiualized and specific to person, condition, target, health and

lifestyle seems to be the best route to take as there are no one-size-

fits-all type solutions and recommendations. You are unique, your

blood pressure is unique, it fluctuates, changes and will affect your life

on a daily basis and for years to come. The onus rests on and with you

to manage and control your HPT and reduce your tisk of heart attack

any which way you can. Naturally offers lots of benefits, with

optimizing what nature gives you and will continue to provide us as we


48/49


48

better understand out bodies, its functioning, ingredients and nutrients

that hinder of help out living systems and MORE. Changes in lifestyle

and nutrition, even exercise and the things we do during every 24-

hour period, how and when we do things, eat and fuel our bodies, can

also greatly impact blood pressure and help you avoid life-long

medication if that is your choice. You can also take full advantage of

what science and medicine has to offer, entering into it educated and

empowered, aware of potential risks, side-effects and long-term

implications of prolonged use of the meds you and your medical

practitioner, treatment team select.

Lycopene and antioxidants hold key promise in the arenas of HPT and

lower blood pressure strategies as well. It has been shown to make

great progress in the real of HPT. Tomatoes is a great source of this

great natural product. Adding tomatoes to your diet can significantly

reduce systolic blood pressure by 10 points and diastolic pressure by 4

points according to some recent studies.

Like many others we trust these pointers will inspire and move you to

want to learn more and all there is to discover about hypertension.

The onus rests on you to find a form of treatment that fits and

works with you, that will naturally lower your blood pressure FOR

GOOD! IT CAN BE DONE. YOU TOO CAN LOWER YOUR RISK FOR/OF

HEART DISEASE AND RELATED ILLNESS YOU CAN LOWER YOUR

BLOOD PRESSURE AND BE HYPERTENSION FREE. IT IS A CHOICE. IT

IS A WAY OF LIFE! TO YOUR HEALTH!


49/49


Best wishes and sincere thanks

Visit us again for more life enhancing guides at

http://www.theoptimumtrust.com

Documents

The Natural Way To Lower Blood Pressure