Healthy Lifestyles

Sports, when combined with a diet low in fat and low salt is believed to be the best way to lose weight and reduce the high blood pressure. The recommended types of exercise include swimming.


You do not have to be a professional athlete to obtain these benefits. Importantly, the activity is performed routinely swim several times a week.

It has been demonstrated in a study of 43 adults aged 60 years. They swim three to four times a week. In the early commencement of rutinas swim, they have an average of 131 mm Hg systolic readings. After three months, sistoliknya readings down to 122 mm Hg.

For information, people whose blood pressure 120/80 mm Hg is considered normal. While systolic 140 and diastolic readings of 90 or more categorized as hypertensive. If the readings between the two is considered pre-hypertension.

Hirofumi Tanaka, a senior researcher who conducted the research said, swimming is a sport that is safe for elderly people who started just like walking or cycling.

In his report in the journal American Journal of Cardiology, he said that swimming will improve blood vessel function and help lower blood pressure.

"Swimming is an exciting sport. Water sports are cheap and safe for the joints of the elderly," said Tanaka.

A lot of useful things from a piece of watermelon - sweet, low calorie, high fiber, nutrient rich - and now, there's more usefulness. Evidence from the pilot study led by food scientists at Florida State University suggests that watermelon can be an effective natural weapon against prehypertension, for signs of cardiovascular or heart disease.

This is the first study of its kind on humans. FSU Assistant Professor, Arturo Figueroa and Professor Bahram H. Arjmandi, found that when the amino acid L-citrulline/L-arginine six grams of watermelon extract given daily for six weeks, an increase in arterial function, and consequently lower aortic blood pressure in all nine subjects who have prehypertension (four men and five menopausal women, ages 51-57).

"We were the first to document an increase in aortic hemodynamics in prehypertension but the opposite result if men and middle-aged healthy women receiving therapeutic doses of watermelon," said Figueroa. "These findings suggest that the 'functional foods' has a vasodilatory effect, and is one that can prevent prehypertension evolving toward full hypertension, a major risk factor for heart attack and stroke.

"Given the evidence produced by the driving force of this preliminary study, we hope to continue their research and involves a group of participants is much larger in the next round," he said.
Why should watermelon?

"Watermelon is a natural source of L-citrulline richest, which is closely related to L-arginine, an amino acid required in the formation of nitric oxide, important in the regulation of vascular tone and healthy blood pressure," said Figueroa.

Once inside the body, L-citrulline is converted into L-arginine. Consuming L-arginine as a dietary supplement is not an option for many adults with hypertension, Figueroa said, because it can cause nausea, gastrointestinal discomfort, and diarrhea.

In contrast, watermelon is very well tolerated. Participants in the Florida State pilot study reported no side effects. And, in adding to the vascular benefits of citrulline, watermelon provides abundant vitamin A, B6, C, fiber, potassium and lycopene, a powerful antioxidant. Watermelon may even help reduce serum glucose levels, according to Arjmandi.

"Cardiovascular disease (CVD) continues to be the leading cause of death in the United States," said Arjmandi. "Generally, Americans have been more concerned about blood cholesterol levels and dietary intake of cholesterol, more than the risk factors of their overall cardiovascular health that lead to CVD, such as obesity and vascular dysfunction characterized by rigidity and thickening of the arteries - the issues where functional foods such as watermelon can help reduce them.

"With functional foods," said Arjmandi, "we mean the food is as scientifically proven to have healthful properties that can prevent disease or, above and beyond the other intrinsically healthy nutrients is also available in it."

Figueroa said the L-citrulline supplementation allows reduction of the dose of oral antihypertensive medications needed to control blood pressure.

"Even better, this can hinder progression from prehypertension to hypertension early," he said.
While watermelon or watermelon extract is the best natural source for L-citrulline, also available in synthetic form in pills, which are used by Figueroa in a previous study on the subject of a younger man. That investigation showed that during the four-week administration of L-citrulline can slow or weaken the increase in aortic blood pressure in response to cold exposure. It is an important finding, said Figueroa, given the incidence of myocardial infarction greater dealing with hypertension during the winter months.

"Individuals with increased blood pressure and arterial stiffness - especially those who are older and those with chronic diseases such as type 2 diabetes - would benefit from L-citrulline, either in the form of synthetic or natural (watermelon)," Figueroa said. "Optimal dose appears to be 4-6 grams per day."

About 60 percent of adults in the United States have prehypertension or hypertension. Prehypertension is characterized by systolic blood pressure between 120-139 millimeters of mercury (mm Hg) over diastolic pressure of about 80-89 mm Hg. "Systolic" refers to blood pressure when the heart contracted, while the "diastolic" blood pressure when the heart reflected is in a period of relaxation and expansion.

The findings of the recent pilot study at Florida State Figueroa described in the American Journal of Hypertension. A copy of the paper ("Effects of Watermelon supplementation on Aortic Blood Pressure and Wave Reflection in Individuals With Prehypertension: A Pilot Study") can be accessed online.

The paper's first author, Figueroa, holds a medical degree, a doctorate in physiological sciences, and a master's degree in sports medicine. He has been a faculty member in the Department of Nutritional Sciences, Food and Training Florida State University since 2004. Co-author and colleague Figueroa, Arjmandi, served as chairman of the department, which is part of the interdisciplinary College of Human Sciences Florida State. Arjmandi also is the author or co-author for an extensive body of research published about the health benefits of prunes and other functional foods.

The authors of the paper Figueroa-Arjmandi in the American Journal of Hypertension, consisting of Marcos A. Sanchez-Gonzalez, Florida State doctoral student in physiology training, and Penelope Perkins-Veazie, a professor of horticulture at the University of North Carolina State.

Source: eurekalert.org

There are two risk factors related to the emergence of high blood pressure (hypertension) which can not be controlled, age and family history of disease (genetics). However, you can still intervene against other risk factors by making smarter choices, such as physically active, reducing sodium intake, and eating a healthy and balanced menu.

In addition, you also can lower the risk of hypertension in a different way that is a natural drink. Here is a 6 (six) drinks that may contribute to decreased blood pressure, especially in combination with a healthy diet and regular exercise.

1. Low-fat milk
How it works: Calcium deficiency has long been associated with high blood pressure. High calcium intake can help lower high blood pressure. But keep in mind, it is very important to choose the right type of milk for best results. Low-fat milk is very rich in calcium than full fat milk. Modest amount of fat can help you absorb calcium more easily.

Suggestion: As part of the ritual healthful, three servings of low fat milk shown to reduce systolic blood pressure.

2. Rosella flower tea
How it works: Like the pomegranate juice, rosella flower (hibiscus) contain bioactive phytochemicals that act as a natural ACE inhibitor. One study showed that roselle tea is very effective in lowering blood pressure as captopril - a drug commonly used to treat hypertension and heart failure.

Suggestion: In one widely publicized study, three servings of hibiscus tea can lower systolic blood pressure significantly prehypertension subjects. Drink three cups a day for maximum results mendaptkan.

3. Pomegranate juice
How it works: ACE is an enzyme that increases blood pressure by creating a protein called angiotensin II, which causes blood vessels to contract. Pomegranate juice acts as a natural ACE inhibitors, similar to the type of drug commonly prescribed to treat hypertension and heart failure.
In one case mentioned, pomegranate juice can reduce the ACE by 36 percent and lowered systolic blood pressure as well. Even some recent studies indicate significantly, the benefits of pomegranate to reduce arterial plaque (up to 30 percent) and increases blood flow to the heart.

Suggestion: Jonny Bowden, one nutritionist recommended to drink six ounces (177 milliliters) of pomegranate juice every day without a sweetener.

4. Cranberry juice
How it works: Cranberries and cranberry juice has anti-inflammatory and powerful antioxidant that helps prevent and reduce damage in blood vessels, thus preventing an increase in blood pressure are undesirable. In addition, cranberry juice can help reduce blood pressure by dilating blood vessels and improve blood flow.

Suggestion: There is no standard recommendation to consume cranberry juice as part of the daily regimen.

5. Water
How it works: Drinking water is a simple, inexpensive, healthy and most effective way to help lower blood pressure. Chronic dehydration causes the blood vessels contract so that makes the heart work harder, and ultimately lead to spikes in blood pressure.

Tip: Most people probably have often heard the advice that said to drink eight glasses per day. But for a more personalized approach, can be adjusted to your weight. How: weight divided by two (but in the form of an ounce). For example, people with a weight of 150-pounds, or about 68 kg of water intake must meet needs at least 75 ounces or about 2 liters per day.

6. Bit juice
How it works: The fruit bits are a good source of potassium and folate, two substances that are important to regulate blood pressure. Selian it, fruit bits also mengadung nitrate, which is converted to nitrite when absorbed by the body. Nitrite efficacious create muscle tissue to relax and reduce blood flow. Fruit bits can naturally help the health of blood vessel function and against homocysteine, which can damage blood vessels.

Suggestion: Some research indicates consumption of one or two cups of beet juice every day can lower blood pressure significantly in the short amount of time that is approximately one hour after ingestion. British study also states that beet juice is as effective as tablets nitrate in controlling hypertension.

Hypertension or high blood pressure is a condition in which a person experiences an increase in blood pressure above normal or chronic (long periods).
According to the results of a recent study, people with hypertension included in the group with elevated risk of getting cancer.

These findings, according to research leader Dr Mieke Van Hemelrijck will be presented in the 2011 European Congress Multidiciplinary. This research involved 289,454 men and 288,345 women and the analysis results show that people with hypertension - particularly men - 10-20 percent higher risk of getting cancer.

Dr. Van Hemelrijck and his team from the Cancer Epidemiology Group at King's College London, England analyze related data regarding blood pressure, cancer incidence, and mortality risk in a prospective study that included seven groups of participants in Norway, Austria and Sweden.
Having observed for approximately 12 years, it is known that as many as 22,184 men and 14,744 women have been diagnosed with cancer. Even the 8724 men and 4525 women die from the disease. Overall, the risk of cancer increased by 29 percent in men.

The researchers also found, some of the complications of other diseases such as hypertension, oral cancer, colorectal, lung, bladder, kidney, melanoma and skin cancer increased in men.

Increased cancer risk is also seen in women with hypertension, although not very significant. Increasing cases in women with hypertension seen in cases of liver cancer, pancreas, cervix, endometrium and melanoma.
The researchers adjusted their results by taking into account age, gender, body mass index, smoking and errors due to inaccuracy in the measurement of blood pressure.

Van Hemelrijck said, as observational studies, this study could not demonstrate that hypertension is a major cause of the increased risk of cancer.

"We can not claim that there is a causal relationship between high blood pressure and cancer risk, nor can we say that the causes of cancer are factors associated with high blood pressure," he said.