1. Exercise
We have all heard that exercising reduces blood pressure. The good news is that it is true. Exercise helps the heart use oxygen proficiently , therefore the heart doesn’t work as hard. Try and exercise at least 3-5 days per week, 30 minutes per day

2. Magnesium Supplements
If there is one essential mineral that the entire body loves it has to be magnesium. Magnesium is the fourth most abundant mineral in the body. Magnesium is needed for over 300 processes in the body. Magnesium helps to reduce blood pressure because magnesium helps to maintain good muscle function, after all, the heart is a muscle. Green vegetables such as spinach, legumes, fish and almonds are very high in magnesium.

3. Natural Sunshine
Vitamin d deficiency has now been identified as a national epidemic. Years ago, we were all told to avoid the sun and to wear sunblock screen. Well the problem with that is the the body needs direct sunlight to manufacture vitamin d from the suns rays; nature got it perfect.
Sure we could get vitamin d from supplements, but they are not always free form side effects.
Researchers are now identifying chronic diseases linked to low vitamin d including congestive heart failure, kidney failure, cancers, immune diseases, rickets, muscle weakness and heart problems.
If one is unable to get vitamin d from the sun, dairy products, cod liver oil, fortified foods and eggs contain large amounts of vitamin d. Remember, vitamin d does not work alone. A person needs adequate amounts of magnesium, zinc, vitamin c, calcium and vitamin a to have the full beneficial effects of vitamin d.

4. Eat Celery Daily
Celery has wonderful health effects including lowering blood pressure. Researchers did a study of hypertensive individuals and after eating celery daily for 2 weeks, the mean systolic pressure dropped by 20 points. Celery contains properties that help relax the heart muscle. Celery will also help a person get rid of excess fluid which will also help reduce blood pressure.

5. Eat Potassium Rich Foods
The US Government has now endorsed the DASH diet that is based on eating higher potassium and lower sodium foods. All of the body’s muscles require plenty of potassium to function. Potassium is essential for the heart to have a regular rhythm. Potassium and sodium work together to balance the body’s fluid system. Foods high in potassium are summer fruits, green vegetables and avocados.
The best way to get potassium is by consuming potassium rich foods. Never take potassium supplements without your doctor’s permission. Too much potassium can be just as bad as too little potassium.

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What do congestive heart failure, gum disease and cancer all have in common? … Very often, a deficiency of coenzyme Q10!

Also known as ubiquinone (from the word ubiquitous and the coenzyme quinone), coenzyme Q10 is a potent, naturally occurring antioxidant. It contains the special bioflavonoid, quercetin along with a complete array of other bioflavonoids.

It has a molecular structure that is similar to vitamin K and is a powerful antioxidant both on its own and in combination with vitamin E. It is also vital in powering the body’s energy production (ATP) cycle.

Coenzyme Q10 is found throughout the body in cell membranes and is particularly abundant in the heart, lungs, liver, kidneys, spleen, pancreas and adrenal glands. The total body content of coenzyme Q10 is only about 500-1500mg and decreases with age.

Even though the body has the ability to produce coenzyme Q10, deficiencies have been reported in a range of clinical conditions, including strokes, hypertension (high blood pressure), heart attacks, atherosclerosis (hardening of the arteries), muscular dystrophy, periodontal disease and AIDS. Since its discovery and isolation 40 years ago, hundreds of clinical research studies have been done on Coenzyme Q10, and it appears that this nutrient is absolutely vital to health.

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