blood pressure Archives

Publish Don’t Perish: Tip # 7 — Don’t Forget the Chocolate

Since February is the month for love and heart health, this is the perfect time to share Tip#7 — Don’t Forget the Chocolate! Although any kind of chocolate can show love, only the right type of chocolate is healthy for our hearts and mind.

What’s the Right Type of Chocolate

Theobroma cacao is the botanical name for chocolate and it means “food of the gods.” As with most food items in today’s society, chocolate is processed every which way. Processed chocolate is high in sugar and fat with very little nutritional value. The right type of chocolate is dark chocolate with a high concentration of cacao (at least 70%).

Chocolate: Are You a Cacao or Cocoa Writer by Kathryn Ross

Kathryn Ross wrote a wonderful article, Chocolate: Are You a Cacao or Cocoa Writer? This article delves deeper into the differences between chocolate and cacao, and in her creative and talented manner, Kathryn applies it to your writing.

Potential Health Benefit

If you combine the right kind of chocolate with a healthy lifestyle, research shows that potential health benefits include:

improved blood pressure;
enhanced heart health;
decreased LDL cholesterol (the bad cholesterol); and
increased blood flow to your brain.

Valentine's Day, American Heart Month, Heart Health,Dark Chocolate, healthy lifestyle, February, love, candy, flowers, cards — Dark Chocolate – Good for Your Heart and Mind

Studies also show that dark chocolate may reduce the risk of diabetes by improving insulin sensitivity and blood sugar levels. Diabetes is a growing problem and a known risk factor for heart disease, with an even higher risk for women. Keep in mind, a healthy lifestyle is critical. For more information, check out my article, Dark Chocolate & Love’s Heart Healthy Month.

Your writing and life can benefit from the “food of the gods” so long as you combine it with a healthy lifestyle. Tip #3 — TAKE CARE OF YOURSELF will provide you with guidelines to make that a reality. Remember, your best writing, your best work, your best time happens when you’re at your best self.

How are you taking care of yourself?

Heart Health Requires Magnesium

Heart health requires magnesium. Not only is magnesium a major mineral required for heart function, it is also required for nerve function and acts as an aid in a significant number of enzyme reactions. This article will provide a closer look at magnesium, its sources and needs.

Magnesium: Location & Use

magnesium, trace minerals, microminerals, enzyme reactions, bones, insulin, energy, muscle pain, weakness, cardiovascular disease, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, diabetes, minerals — Heart Health Requires Magnesium

Bone is the repository for sixty percent of the body’s magnesium stores. The remainder circulates in the blood stream and works inside cells. Magnesium is used in more than 300 enzymes and within cells. Quite a few energy-yielding compounds require magnesium in order to function properly. The hormone insulin also requires magnesium. (5) (7) (8)

Magnesium Deficiency:

A magnesium deficiency creates an irregular heartbeat in humans. This may be accompanied by:

muscle pain,
weakness,
seizures, and
disorientation.

blood pressure, healthy heart, heart disease, heart beat, pulse, systolic, diastolic, high blood pressure, silent killer, hypertension — Blood Pressure: What’s Healthy – What’s Not Hypertension: The Silent Killer

The risk of cardiovascular disease is decreased by a sufficient intake of magnesium. This is a result of its ability to decrease blood pressure through dilating arteries and hindering heart rhythm abnormalities. Magnesium intake should be closely monitored with people who have cardiovascular disease, especially since they are often on diuretics that decrease magnesium levels. It is important to remember because our bodies readily store magnesium — a deficiency in this mineral develops slowly. (5) (7) (8)

Both hypertension and diabetes have been linked with decreased magnesium levels in the blood. It is unclear however, what the cause is for lower magnesium levels in diabetic or hypertensive people. Currently research is ongoing to determine magnesium’s role in the prevention and/or treatment of these diseases. (5) (7) (8)

Magnesium Needs:

The RDA for magnesium in adult women is about 310 milligrams per day and in men about 400 milligrams per day. This amount is determined by the amount the body needs in order to offset the losses incurred daily. On food and supplement labels, the Daily Value for magnesium is based on 400 milligrams. The average consumed by women is approximately 220 milligrams, whereas the average consumed by men is 320 milligrams daily. Accordingly, most adults need to improve their intake of magnesium-rich foods. (1) (2) (3) (4)

Magnesium Sources:

Refined grain products, common in most American diets is a very poor source of magnesium and magnesium supplements are not well-absorbed. Although animal products like meat and milk provide some magnesium, plant products are richer sources of magnesium. Some of these plant products include potatoes, squash, seeds, nuts, beans, and whole grains. (1) (2) (3) (4)

What is your favorite magnesium rich food? Do you have a recipe to share?

References:

1. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/
2. https://www.nal.usda.gov/fnic/dietary-reference-intakes
3. https://www.nal.usda.gov/sites/default/files/fnic_uploads/190-249.pdf
4. https://www.nal.usda.gov/fnic/magnesium
5. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6. https://medlineplus.gov/ency/article/002423.htm
7. http://lpi.oregonstate.edu/mic/minerals/magnesium
8. http://www.umm.edu/health/medical/altmed/supplement/magnesium

Take Heart with Potassium

Take heart with potassium… . In order to live, you need minerals. Not just any mineral — eating dirt won’t be helpful, but everyone needs those major and trace minerals required for basic life functions. This article will take an in-depth look at the major mineral, potassium.

Heart Health: Potassium and Sodium

Potassium and sodium share many of the same life functions, namely transmission of nerve impulses and fluid balance, but in different locations. Where sodium operates outside the cell, potassium operates inside. Fluids found inside the cell (intracellular fluids) contain most of the potassium found in the body — 95%.

Your Blood Pressure: What’s Healthy – What’s Not

Additionally, where sodium intake increases blood pressure, potassium lowers blood pressure. Potassium is a critical element for cardiovascular function. (1) (2)

A person who has low blood potassium is in a life-threatening situation. Often, symptoms include:

muscle cramps,
loss of appetite,
constipation, and
confusion.

Eventually the heart will beat irregularly, thus decreasing its ability to pump blood. (1) (2)

Potassium Needs:

potassium, trace minerals, microminerals, sodium, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, kidneys, minerals — Whole Grains – Mineral Rich

Adults need to consume 4700 milligrams (4.7 grams) per day in order to fulfill the Adequate Intake for potassium requirements. The food and supplement labels use the Daily Value based on 3500 milligrams. Although approximately 90% of the potassium we eat is absorbed, the average North American only consumes 2000 to 3000 milligrams of potassium per day. Most need to increase their intake. (3) (4)

Where sodium is often added to foods, potassium is not, contributing to a lower intake. Also, those with high blood pressure being treated with diuretics are at risk of depleting their body’s potassium stores. Therefore, people who take diuretics waste their body’s potassium and must carefully monitor their intake of this mineral. Foods high in potassium are healthy additions to their diets. (3) (4)

No Upper Level for potassium is set since potassium toxicity is not a risk with typical food intakes as long as the kidneys function properly. Those with unhealthy kidney function, however, are at risk for the build up of potassium in the blood. This prevents the heart from functioning and slows the heartbeat. If left untreated, it results in death. (3)

Potassium Sources:

The most healthy way to meet your potassium requirements is by increasing the consumption of foods rich in potassium. Unprocessed foods are generally rich sources of potassium, including vegetables, fruits, whole grains, milk, meats, and dried beans. (4) (5)

What’s your favorite potassium rich food? Do you have a recipe to share?

References:

1. https://www.cdc.gov/salt/index.htm
2. https://www.cdc.gov/media/releases/2011/p0711_sodiumpotassiumdiet.html
3. https://www.nal.usda.gov/fnic/dietary-reference-intakes
4. https://health.gov/dietaryguidelines/2015/guidelines/
5. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/

Blood Pressure: What’s Healthy – What’s Not

This article, “Blood Pressure: What’s Healthy- What’s Not” is the first in a three part series. One out of every five adults in North America live with high blood pressure, also known as hypertension. After the age of 65, this number increases significantly to one out of every two adults. Since it often goes undetected, hypertension is commonly referred to as the silent killer.

Blood Pressure

Two numbers convey a person’s blood pressure:

the systolic (higher number) blood pressure and
diastolic (lower number) blood pressure.

The systolic blood pressure denote the arterial pressure as the heart muscle contracts and then pumps blood through the arteries. Optimally, it should be at 120 millimeters of mercury (mm Hg) or less. The diastolic blood pressure is the pressure within the artery when the heart is in a relaxed state. It should optimally be at or less than 80 mm Hg. The elevation in both of these numbers are strong

blood pressure, healthy heart, heart disease, heart beat, pulse, systolic, diastolic — Blood Pressure Systolic/Diastolic

indicators of disease. (1) (2)

Hypertension

By definition, hypertension is when the systolic blood pressure exceeds 139 mm Hg or the diastolic blood pressure exceeds 89 mm Hg for extended periods.

Primary or essential hypertension has no clearly defined cause and occurs in 95% of the cases. Secondary hypertension occurs in the remaining 5% of the cases and

is often caused by sleep apnea (sleep-disordered breathing) and kidney disease. (1) (2)
Typically there are no symptoms of hypertension. To assure it does not go undetected, it is important to check it on a regular basis.

Importance of Controlling Blood Pressure

It is essential to control blood pressure to primarily prevent strokes and related diminished brain function, cardiovascular disease, poor circulation of blood in the legs, vision problems, and sudden death. People with hypertension are much more likely to suffer from these disorders than those with normal blood pressure levels. Additionally, smoking and elevated lipoproteins also significantly increases the risk for these diseases. Early diagnosis of hypertension is important. If the condition continues unchecked over a long period of time, typically it resists therapy and with time will advance to a more serious stage. (4)

Hypertension is a disorder that cannot be overlooked. In order to maintain a healthy lifestyle and decrease your risk of these life-threatening diseases, there are a number of preventive measures that can be taken. As the next two articles in the series will show, lifestyle changes and critical minerals are important to the function and maintenance of the heart and circulatory system.

References

https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm
https://www.nhlbi.nih.gov/health/health-topics/topics/hbp
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/UnderstandSymptomsRisks/Why-High-Blood-Pressure-is-a-Silent-Killer_UCM_002053_Article.jsp
https://www.nhlbi.nih.gov/health/health-topics/topics/hbp/atrisk

What’s the Right Type of Chocolate

Potential Health Benefit

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Magnesium: Location & Use

Magnesium Deficiency:

Magnesium Needs:

Magnesium Sources:

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Heart Health: Potassium and Sodium

Potassium Needs:

Potassium Sources:

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Blood Pressure

Hypertension

Importance of Controlling Blood Pressure

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