Exercise Can Lower High Blood Pressure!

Regular exercise can help to lower your blood pressure, as long as you keep it up. That’s because exercises make the heart stronger so that the heart can pump more blood with less effort.
By maintaining exercising and being more active you can lower your systolic rate 4-9 mm Hg, which is more or the same as some of the prescription medications that the doctor would normally prescribe. Therefore, you can possibly just exercise and not have to take those medications. As we all know exercise is good for all of us for so many reasons and this is just another great reason to exercise regularly and not to stop, because if you discontinue the regular exercising, the blood pressure will jump right back up. It does take about 3 months initially for the exercise to begin to lower your blood pressure.

Why does Peripheral Artery Disease matter?

Peripheral artery disease happens when fatty deposits build up in arteries outside the heart, usually the arteries supplying fresh oxygen and blood to the arms, legs and feet.
Is PAD dangerous or life threatening?
Yes, PAD is dangerous because these blockages can restrict circulation to the limbs and organs. Without adequate blood flow, the kidneys, legs, arms and feet suffer damage. Left untreated, the tissue can die or harbor infection such as gangrene.PAD
Does PAD cause additional health problems?
PAD may be the first warning sign of atherosclerosis– chronic fatty deposit build-ups throughout your arteries. The whole circulatory system, including your heart and brain, are at risk when arteries are blocked and narrowed. Fatty deposits also increase the risk for vascular inflammation and blood clots that can block the blood supply and cause tissue death. PAD is a life-threatening condition that can be managed or even reversed with proper care.

Consequences and Risks of Poor Sleep

Most people can feel the consequences of insufficient sleep. They’re irritable and exhausted. They are easily distracted and often don’t make sound decisions. However, there are more consequences of poor sleep that aren’t always as easy to see.
Sleep deprivation negatively impacts the immune system. Research also suggests that sleep deprivation may lead to weight gain, high blood pressure, cancer, heart disease, stroke, diabetes, bone loss and depression to name a few. According to Eve Van Cauter of the University of Chicago, a “lack of sleep disrupts every physiologic function in the body.”
Sleep deprivation may also impair learning, memory, alertness, concentration, judgment, problem solving and reasoning, as well as increase your risk of accidents. To make matters worse, lack of sleep hinders your ability to realize that your own performance is impaired, making you think you’re functioning well when you probably aren’t.
We all know sleep is necessary, but it’s up to us as individuals to make sure we get it. In the end, getting better sleep helps you lead a better life.


Arteries are blood vessels which carry oxygen and nutrients from the heart to the rest of the body. Naturally, our arteries should be flexible, strong, elastic and should have no deposits so that blood can flow through them easily. The wrong food choices we make help deposit fatty substances, cholesterol, cellular waste products and calcium on the inner walls of our arteries over time. This in turn reduces our blood flow and in some cases causes blockage.
Good news however is that there are some foods that will clean up your arteries. These foods are:
Olive Oil – Has monounsaturated fats which cannot oxidize hence cannot stick to your artery walls to form plaque.
Tomatoes- Contain an antioxidant called carotenoid lycopene which help lower the risk of atherosclerosis
Grapes- These have flavanoids that prevent the oxidation of LDL cholesterol (bad cholesterol) which leads to the formation of plaque in artery walls.
Berries- Most richly colored berries are rich in antioxidant flavanoids that prevent hardening of arteries and also help scour plaque from the walls of the arteries.
Apples – They contain a soluble fibre known as pectin which helps lower cholesterol.
Garlic – Can inhibit coronary artery calcification (the result of calcium deposition in the coronary arteries which serve as markers for plaque formation).
Spinach – Contains folic acid and potassium which help to prevent High Blood Pressure. Spinach is also rich in lutein which helps prevent heart attacks by keeping artery walls clear of cholesterol build up.
Oily fish –Contains Omega 3 fatty acid which prevent formation of clots
Pomegranates- These have high antioxidant content which help fight hardening of the arteries.

Healing your Heart with Healthy Foods!

If you’re one of the 13 million Americans who have survived a heart attack or have been diagnosed with heart disease, take heart. You can take control of your heart health with the knowledge that certain foods have been shown to quell inflammation, which is the root cause of plaque buildup in the arteries. What’s the food prescription? Science has proven that the Mediterranean diet is the gold standard of heart-healthy eating and can reduce the risk of a second heart attack by up to 70 percent. The secret is simply to add certain anti-inflammatory food groups. That’s it! Together, they can significantly prevent—even reverse—heart disease. Here’s a list of the top artery-healing foods:
-Greens and Other Vegetables.
-Oatmeal and other Whole Grains.
-Extra Virgin Olive Oil.
-Figs and Other Fruits.
-Salmon and Other Seafood.
-Walnuts and Flaxseeds.
-Lentils and other Legumes.
-Bonus Food! Dark Chocolate.

Kiwi: The Miracle Fruit to reduce Cholesterol!

A Taiwan study on 43 subjects with high lipid levels found that just two kiwis per day could significantly reverse lipid problems. HDL increased, as did vitamin C and vitamin E levels. What’s more, their LDL dropped as well.
This study confirms a Norwegian. In that trial, two to three kiwis per day dropped triglyceride levels by 15%. They also reduced platelet aggregation by 15%. Platelet aggregation clogs your arteries and places you at a higher risk of heart attacks and blood clots.
This is great news – but it gets even better. Kiwi and its vitamin C can do even more than drugs. Actually vitamin C can lower CRP levels. CRP is one of the few inflammation markers that accurately predicts an impending heart attack. If your CRP level is high, your risk of heart attack goes up significantly.
In a study out of UC Berkeley, vitamin C lowered CRP levels when they were high, but it didn’t affect them when they were normal or low. In fact, it worked better than statins in people with high levels of CRP!
Add all of this together and you get a miracle fruit that can significantly lower your risk of heart attack. So go ahead, eat two kiwis a day. It’s a delicious way to avoid a killer heart attack.

How does Exercise helps on Depression?

Can a few laps around the block actually solve your emotional problems? Probably not, but a regular exercise program might help. A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression.
How does exercise relieve depression? For many years, experts have known that exercise enhances the action of endorphins, chemicals that circulate throughout the body. Endorphins improve natural immunity and reduce the perception of pain. They may also serve to improve mood. Another theory is that exercise stimulates the neurotransmitter norepinephrine, which may directly improve mood.
Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease and cancer, and boosting self-esteem. How often or intensely you need to exercise to alleviate depression is not clear, but for general health, experts advise getting half an hour to an hour of moderate exercise, such as brisk walking, on all or most days of the week.

Food You Should Eat After an Angioplasty

During the angioplasty recovery phase, choose food with low fat content, and make sure that your diet features cereals, beans, rice, pulses, and grains as they have very low fats in them.
Polyunsaturated Fatty Acids (PUFA) and omega fatty acids are beneficial for you. Polyunsaturated Fatty Acids cut down the levels of ‘bad’ cholesterol and increase the level of ‘good’ cholesterol (HDL- High density lipoproteins) in the blood.
Olive oil, rapeseed oil, sunflower oil, corn and soya oil are rich in PUFA
You can eat oily fishes like sardines, mackerel, herrings, and pilchards, as they are rich in omega fatty acid
Also, enrich your diet with fruits and green leafy vegetables and take your meals regularly.

Mediterranean Diet controls ASTHMA

A Mediterranean Diet approach to food has been shown to have unique benefits in bringing asthma under control. The great antioxidant support provided by fresh fruits and vegetables is very likely to be a major source of lung and airway support in a Mediterranean Diet, as are the rich array of anti-inflammatory compounds found in signature foods like extra virgin olive oil.
Eat more
-Organically grown fruits and vegetables
-Cold water fish including cod, salmon, mackerel, herring and halibut
-Extra virgin olive oil
-Flax seeds
-Rosemary, ginger and turmeric
Eliminate milk and other dairy products which have been most commonly cited as increasing the severity of asthmatic symptoms.

Spark Your Brain with High Tyrosine Proteins!

Your brain doesn’t just have neurons, but also neurotransmitters, which are messengers that bring brain signals from one neuron to the next one. Your brain structure might be good, but if your neurotransmitters are insufficient, your brain won’t work right. Some parts of the neurotransmitters, like the tryptophan, are not able to be made by your body. Thus, you must consume food to get them. However, the body can make tyrosine, but you still need to get the proper foods into your diet.
The greatest sources of food to boost your alertness, concentration, and energy are:
-Dairy products