7 Really Simple Things to Do to Lower the Risk of High Blood Pressure

Hypertension, or high blood pressure, kills quietly as there are not any obvious signs. It can be quite difficult to see outer signs of high pressure building up in a person’s blood vessels. And extra stress on arteries normally leads to a heart attack, a stroke, or heart failure.fruits and veggies good for high blood pressure

Here is what you can do to reduce the risk of high blood pressure:

  1. Spend more time with family and friends.
  2. Do aerobic exercises.
  3. Drink less alcohol.
  4. Reduce the size of your waistline.
  5. Cut intake of salt and add more fresh fruits and vegetables.
  6. Reduce the level of stress and get enough sleep.
  7. Quit smoking.

MIND Diet May Slow Down Cognitive Decline after a Stroke

A team of researchers from Rush claims that the MIND (Mediterranean-DASH Interventiomental declinen for Neurodegenerative Delay) diet may reduce the risk of cognitive decline after a stroke.

The MIND diet has been developed by Martha Clare Morris, a professor of epidemiology and director of the Section of Nutrition and Nutritional Epidemiology at Rush University Medical Center in Chicago. The diet includes consumption of such foods as vegetables, nuts, beans, fish, poultry, whole grains, olive oil, and moderate consumption of wine.

Lead study Dr. Laurel J. Cherian, a vascular neurologist and assistant professor of neurological sciences at Rush University Medical Center, says: “This is a preliminary study that will hopefully be confirmed by other studies, including research looking specifically at stroke survivors. For now, I think there is enough information to encourage stroke patients to view food one of their most powerful tools to optimize their brain health.”

Full-Fat Dairy Products Will not Lead to Heart Attack or Stroke

According to a new research, full-fat dairy products did not raise the possibility of death from any form of heart disease. The research was carried out by an international team of scientists from Reading University in the UK and Copenhagen University in Denmark.full-fat dairy products

The team analyzed twenty-nine studies and discovered that dairy products, including high-fat ones, do not increase the risk of heart attacks and strokes.

Ian Givens, a professor of nutrition at Reading University, explains: “There’s quite a widespread but mistaken belief among the public that dairy foods, in general, can be bad for you, but that’s a misconception. While it is a wide belief, our research shows that that’s wrong.”

7 Tips to Keep Your Heart Healthy

heartHeart disease and stroke are very dangerous conditions and now more young people are being affected according to the third National Health And Morbidity Survey.
Unhealthy diet, rich in saturated/trans-fat, lack of fibre, excessive salt intake combined with the lack of activity increase the risk of cardiovascular diseases.

1. Follow the guiding principles of balance, moderation and variety

Eat all foods from the various groups of the food pyramid in moderate portions and choose from a variety of food items within each food group.

2. Eat more fiber

Fibre helps improve blood cholesterol levels, stabilise blood glucose levels, maintain healthy weight and lower the risk of CVD risk factors.

3. Be physically active

Physical activity, especially aerobic exercises, helps to strengthen the heart muscles, reduce stress levels, improve metabolism and increase the level of HDL cholesterol.

4. Keep a healthy body weight

Maintaining a healthy weight or reducing extra weight can significantly reduce the risk of CVD and its risk factors.

5. Screen for risk factors regularly 

Every year you should check for blood pressure, cholesterol and blood glucose level.

6. Reduce stress and get enough rest

Stress is able to increase blood pressure. Try to have a eigh hours sleep and relax during the day.

7. Stop smoking if you do

Those who smoke a pack of cigarettes a day double their risk of heart attack compared to non-smokers.

Smokers who quit start to improve their heart health and reduce their risk for CVD immediately.

Read more at http://www.star2.com.


Diet Soda Connected to the Higher Risk of Stroke and Dementia

A new study, executed by the team of researchers from Boston University School of Medicine, associated drinking diet soda on a daily basis to both stroke and dementia.diet soda linked to the risk of stroke and dementia

The research tracked 2,888 persons aged 45 and over for the development of a stroke and 1,484 participants aged 60 and over for dementia within a 10-year period. Having analyzed the received results, the study concluded that those who reported drinking at least 1 artificially sweetened drink every day, compared to less than 1 weekly, were 2.96 times more likely to have an ischemic stroke, and 2.89 times more likely to develop dementia.

Christopher Gardner, director of Nutrition Studies at the Stanford Prevention Research Center, says: “… the bottom line is, ‘Have more water and have less diet soda.’ And don’t switch to real soda.”