Regular intake of table sugar and fruit sugars have been linked to increased blood pressure, study says.

Based on a new study from the National Health & Nutrition Examination Survey, regular intake of table sugar or fruit sugars can increase a person’s risk of doubling his risk of dramatically increasing his systolic blood pressure above the 160 mark. Normal systolic blood pressure should be no more than 120.

Growing body of evidence

According to one of the researchers, Michael Chonchol MD from the University of Colorado in Denver, systolic blood pressure really is the determining factors when it comes to determining health outcomes.

Though more research is needed for a more conclusive statement regarding the connection between sugar intake and high blood pressure, the American Heart Association has already released a formal statement that said that an emerging body of studies is pointing at the potential lead role of sugar in high blood pressure.

As such, people should limit their intake of food with added fruit sugars or table sugar to reduce their risk of developing hypertension.

Lowering blood pressure naturally

You don’t have to be dependent all your life on heart medications. If you want to lower your blood pressure naturally today, you can do that. Follow our steps on lowering your blood pressure naturally:

1. Eat foods that are high in soluble fiber, fruits, anti-oxidant rich vegetables, low-fat dairy products (such as yogurt and skim milk) and low in saturated fat.

Limit your intake of red meats as well and limit your intake of processed foods and frozen deserts to reduce your sugar intake. It is also recommended that people reduce their intake of soda and other sugary drinks to limit your intake of corn syrup and similar sweeteners.

2. Salt intake should be no more than 2,400 milligrams daily. Check the labels of your food products at home to check just how much sodium is going into your body whenever you eat dinner or snack on a bag of chips or cookies.

Some sports drinks also have sodium added (as ‘electrolytes’). This form of sodium can also raise your blood pressure. If you think your regular diet is sodium-rich, you have to balance your body’s chemistry by adding more potassium to your diet.

Potassium-rich foods include bananas, avocado, etc. When you are doing your grocery shopping, choose low-salt alternatives to regular processed foods.

When cooking food at home, always add salt at the end of the cooking process so you would need to add only a very small amount (if it all). The healthier alternative would of course to replace salt with spices and non-salt based flavorings.

3. Exercise at least thirty minutes every day (for a total of 150 minutes of conventional/traditional exercise every week). Weight loss equivalent to 10 pounds can already produce dramatic reductions in blood pressure.

Three types of exercise are recommended for weight loss and blood pressure reduction efforts: stretching, cardiovascular exercises (also known as aerobic exercise) and strengthening exercises. Remember, there are three phases for every exercise: warm-up, conditioning and cool-down.

4. Alcohol consumption should also be reduced to two drinks everyday or less (or none!). Women should have no more than one drink per day to control blood pressure. One serving is equivalent to twelve ounces of regular beer, five ounces of wine (any type of wine) or 1.5 ounces of 80-proof liquors.

5. You have to lower your cholesterol level too, if you want to permanently reduce your blood pressure. You can do this by eating more fiber, exercising more and avoiding foods that have been loaded with saturated fats. You can also stock up on potent antioxidants known as polyphenols by drinking green tea. Nuts are also rich in antioxidants and can naturally lower your bad cholesterol level.

Sources:
nytimes.com
webmd.com
webmd.com
webmd.com
webmd.com
webmd.com

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