||~ Improving Blood Pressure ~||

• Omega-3 Fatty Acids

How it works: May increase elasticity in blood vessel walls and reduce stickiness of blood platelets.

How to get it: Eat fatty fish, such as herring, salmon, mackerel, and sardines, twice weekly, plus walnuts, flaxseed, and canola oil. (Avoid fish high in mercury: king mackerel, shark, swordfish, tuna steak, and tilefish. Check with your doctor before taking fish oil supplements.)

Blood pressure improvement: 1 to 3 systollic; 2 diastolic

• Meditation

How it works: Manages stress. May trigger the releases of nitric oxide, which relaxes blood vessels.

Blood pressure improvement: 9 systollic; 1.5 diastolic

• Fiber

How it works: Helps regulate insulin and lessen insulin resistance (high levels can contribute to hypertension). Also helps with weight loss.

How to get it: Eat more fruits, vegetables, and whole grains.

Blood pressure improvement: 3 systolic; 2.6 diastolic

• Massage

How it works: Reduces response to stress.

How to get it: Ten-minute relaxing back massage, three times a week.

Blood pressure improvement: 2 systolic; 1.5 diastolic

___________________ from : oprah.com_______________________________

>