This page contains a Flash digital edition of a book.
HEALTH & WELLNESS by jeff csatari

A Low Pressure System Seven natural ways to deflate high blood pressure

HIGH BLOOD PRESSURE isn’t like a sharp pebble in your hiking boot. You can’t feel it. That’s one reason why hyper- tension is called “the silent killer.” There might be no outward symp- toms, so unless you have it checked, you don’t know you have it. Over time, high pressure damages

arterial walls, causing health problems including blindness and kidney failure. One out of every three American

adults is living with hypertension, and more people receive treatment for high blood pressure than almost any other illness, according to the American Heart Association. Fortunately, there are effective medications to help manage hypertension. To avoid the need for drugs, however, focus on the big three risk reducers: don’t smoke, keep alcohol consumption low and lose weight if you are heavy.

“If high blood pressure isn’t due

to an adrenal or kidney issue, then it’s truly about lifestyle, the choices you make with diet and exercise, and how you live your life,” says Dr. Suzanne Steinbaum, a cardiologist and co- author of Lower Your Blood Pressure Naturally (Rodale Books, 2014). What exactly can you do to lower

your blood pressure and reduce risks of related complications? First, know your numbers by having your blood pressure checked regularly. (See “Off the Cuff” to help make sense of these numbers.) Here are some simple, natural lifestyle changes you can start making today.

1 LOSE WEIGHT. Blood pressure tends to increase as your body weight increases. A protruding belly is a key indicator of “metabolic syndrome,” a

gang of risk factors that includes high blood pressure along with high blood sugar and high levels of triglycerides. Men are at risk if they have a waist measurement of 40 inches or more; women should be concerned if their waist measures 35 inches or more. Abdominal fat is particularly dan-

gerous because it secretes chemicals that can cause blood-vessel constriction, increasing the risk of high blood pres- sure. But even a modest reduction in weight — just 10 pounds — can sig- nificantly improve your health.

2 STOP SMOKING AND LIMIT ALCOHOL. The fact that nicotine boosts blood pressure and keeps it elevated may not come as a surprise. But did you know that having three, four or more adult beverages imme- diately boosts blood pressure, and drinking that much regularly can keep it high? A double whammy: heavy drinking (beer, wine and mixed drinks all count) makes matters worse by causing weight gain.

3 PUT DOWN THAT SALTSHAKER. University of Helsinki researchers reviewing dozens of health studies found that high intake of sodium cor- related with a shorter life. Conversely, people who changed their eating habits and reduced dietary sodium by 30 percent lived an average of seven years longer than those who kept the sodium levels in their diets high. What to do? Cut processed foods out of your diet. Frozen dinners and

FIND MORE wellness advice at



Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52