Blood Pressure Archives - Amazing Health Advances

Tap Into Nature’s Power to Beat a SILENT Epidemic

The AHA! Team — Mon, 11 Aug 2025 05:26:53 +0000

News Staff via NaturalHealth365 – High blood pressure or hypertension is one of the most highly diagnosed conditions in American adults. Building on the research of the late Michael J. Gonzalez, DSc, NMD, PhD, whose passing shocked the holistic medical field due to complications from knee surgery, we now know that natural approaches to blood pressure management can be remarkably effective. Dr. Gonzalez’s dedication to understanding the role of natural compounds in health, particularly in his comprehensive research on hypertension, has forever left an impact on the field of nutritional medicine and human health. According to research, approximately one-third of adults in the United States have hypertension. It’s no wonder that hypertensive drugs like ACE inhibitors or beta blockers are among the most highly prescribed medications. While there are many different types of blood pressure medications, all have some form of side effect that is traded off for the benefit of lowering high blood pressure. With that said, there are many natural solutions for blood pressure, and a comprehensive study aimed to determine the most effective ones. Why high blood pressure is a silent threat (and why natural solutions matter) High blood pressure is an epidemic in the United States and most Western countries. Coupled with type 2 diabetes, hypertension is the leading cause of cardiovascular disease in adults, and usually not diagnosed soon enough to prevent significant arterial damage. Unfortunately, high blood pressure has no obvious symptoms, even at ‘stage 2,’ and modern guidelines have set healthy blood pressure at or under 120/80, which most people exceed. High blood pressure medication falls into a handful of categories, but they all perform the same role of reducing hypertension. All high blood pressure medication has some manner of side effects: fatigue, headaches, dry cough, water retention, constipation, and more. If there were foods that you could eat that had a profound effect on blood pressure, however, most people would opt for that instead of medication. That was the goal of this study referenced above – to find simple natural compounds with an effect on blood pressure without the side effects of medication. The most effective natural solutions that support healthy blood pressure The study looked at 29 potential blood pressure-reducing supplements and foods. Here are 10 of the most promising: Magnesium Magnesium plays a role in proper sleep, mood regulation, bowel motility, and blood pressure regulation. While observational studies show promising results, it’s important to note that clinical trials have shown varying effects. Magnesium can be found in dark chocolate/cocoa, leafy greens, pumpkin seeds, and various other sources. It’s best to consult a holistic healthcare provider for the proper amount if supplementing. Soy isoflavones Organic, non-GMO soy is a protein-packed alternative that can be consumed as tofu in stir-fry vegetable dishes or added to miso soup. Multiple studies indicate that soy can help reduce blood pressure when eaten regularly. Although, we would strongly recommend that you find a brand that uses “filtered” water – as its main ingredient – due to the chemicals found in most sources of drinking water. Taurine Taurine is an amino acid created in necessary amounts within the human body and through ingesting fish and meat. Research shows it effectively reduces blood pressure, primarily by calming the sympathetic nervous system and enhancing the production of nitric oxide, which helps relax blood vessels. Potassium Potassium is crucial for proper cardiac function and blood vessel relaxation. It’s readily available in spinach, wild caught salmon, avocado, and bananas. However, if you’re already taking blood pressure medication, consult your doctor before increasing your potassium intake, as some medications can affect potassium levels. Pomegranate juice Research shows pomegranate juice can help reduce blood pressure through its anti-inflammatory properties and ability to increase nitric oxide production. Clinical trials have demonstrated meaningful reductions in both systolic and diastolic blood pressure with regular consumption. Melatonin Beyond its role in sleep regulation, melatonin serves as a powerful antioxidant. Studies show it can help lower blood pressure, particularly in people with disrupted sleep patterns. The research suggests this effect comes from its antioxidant properties and ability to improve sleep quality. Garlic Garlic consistently proves its worth in cardiovascular health. Research shows it can help lower blood pressure by increasing nitric oxide production and reducing smooth muscle cell proliferation in blood vessels. It’s also a potent anti-inflammatory agent, contributing to its blood pressure-lowering effects. Fish oil The omega-3 fatty acids in fish oil, particularly from fatty cold-water fish like sardines, salmon, and anchovies, show significant benefits for blood pressure. The effect is especially pronounced in people with untreated hypertension. These polyunsaturated fatty acids reduce inflammatory compounds and improve blood vessel function. European mistletoe While less common, clinical research shows that European mistletoe extract, when taken consistently for 12 weeks, can significantly reduce blood pressure in people with hypertension. However, this should only be used under professional guidance. Coenzyme Q10 (CoQ10) This naturally occurring compound, found in grass fed meat, wild caught fish, and nuts, has shown promising results in blood pressure management. Research indicates it reduces oxidative stress and improves nitric oxide availability. Tap into nature’s evidence-based solutions While blood pressure medications may (sometimes) be necessary for a short period of time, nature provides multiple solutions for this common problem. Many whole foods offer profound benefits for blood pressure management and other health advantages. If you can achieve similar results through dietary changes and targeted supplementation, it’s worth exploring these natural alternatives under proper medical supervision. The key is to work with healthcare providers who understand both conventional and natural approaches to create a comprehensive strategy for maintaining healthy blood pressure levels. Dr. Gonzalez’s research helps remind us that the most effective solutions can sometimes be found in nature when properly understood and applied. Always consult with healthcare providers before changing your blood pressure management strategy, especially if you’re currently taking medication. And, always choose organic foods (as much as possible) to avoid unwanted chemicals. Editor’s note: Discover how to naturally eliminate the threat of a heart attack or stroke, own the own the Cardiovascular Docu-Class presented by NaturalHealth365 Programs. Sources for this article include: Restorativemedicine.com To read the original article click here.

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Dark Chocolate & Tea Lower Blood Pressure as Effectively as Medication

The AHA! Team — Mon, 21 Jul 2025 05:34:36 +0000

Cassie B. via Natural News – Decades of research involving over 5,200 adults shows flavanol-rich foods like dark chocolate and tea can lower blood pressure as effectively as medications, without harmful side effects. A major meta-analysis found flavanol consumption reduces systolic blood pressure by 3 mmHg on average — and up to 6 mmHg for those with hypertension — matching prescription drug results. Flavanols boost nitric oxide, improving blood vessel function naturally, with only 0.4% of participants reporting mild, temporary discomfort, which is far safer than pharmaceutical side effects. Experts recommend 400 to 600 mg of flavanols daily, achievable through dark chocolate (70%+ cocoa), black tea, and apples, offering a cost-effective, drug-free health boost. Beyond blood pressure, flavanols enhance cognitive function, insulin sensitivity, and heart health, proving whole foods outperform synthetic drugs for long-term wellness. The medical establishment and Big Pharma have long pushed expensive, side-effect-laden drugs as the only solution for high blood pressure, a condition affecting nearly half of American adults. But groundbreaking research spanning 80 years and involving over 5,200 adults reveals a far safer, more natural alternative: flavanol-rich foods like dark chocolate, tea, apples, and grapes. These everyday delights don’t just slightly improve cardiovascular health; they rival the blood pressure-lowering effects of prescription medications, all without the risks of Big Pharma’s chemical concoctions. The comprehensive meta-analysis, published in the European Journal of Preventive Cardiology, examined 145 clinical trials and found that participants consuming flavanol-rich foods saw systolic blood pressure drop by an average of 3 mmHg and diastolic by 2 mmHg. For those with elevated blood pressure, the reductions were even more dramatic—up to 6 mmHg systolic and 3 mmHg diastolic, matching the impact of common hypertension drugs. The science behind nature’s medicine Flavanols, plant-based compounds abundant in cocoa and tea, work by boosting nitric oxide production, which relaxes blood vessels and improves circulation. Unlike synthetic pharmaceuticals, which often come with debilitating side effects, these natural compounds deliver benefits with near-zero risk. Only 0.4% of study participants reported mild, transient discomfort like headaches or digestive issues, which is a pretty big contrast to the dizziness, fatigue, and kidney strain linked to blood pressure medications. Findings are encouraging “The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes,” said lead researcher Christian Heiss, a cardiovascular medicine professor at the University of Surrey. Translation: You don’t need a prescription to harness these benefits—just a trip to the grocery store. The implications are explosive. If millions of Americans swapped even a fraction of their blood pressure medications for daily dark chocolate or tea, the pharmaceutical industry would lose billions. No wonder corporate-controlled media and medical gatekeepers downplay these findings. How to harness flavanols without Big Food’s tricks Not all chocolate is created equal. Milk chocolate and alkalized cocoa (common in mass-produced brands) are stripped of flavanols. To reap the benefits, opt for minimally processed dark chocolate with at least 70% cocoa content or raw cocoa powder. Similarly, black tea outperforms green tea in flavanol content, delivering up to 269 mg per cup. Kristi Crowe-White, a nutrition professor at the University of Alabama, co-authored the first U.S. dietary guideline for flavanols, recommending 400-600 mg daily. this can easily achieved with: 2 cups of black tea (538 mg) 30 grams of dark chocolate (30 mg) 1 apple (12 mg) Compare that to the cost and side effects of a monthly prescription. Nature beats pharmaceuticals… again This isn’t just about blood pressure. Flavanols also enhance cognitive function, reduce insulin resistance, and improve endothelial health—benefits no single drug can claim. While the medical-industrial complex profits from keeping patients dependent, the truth is clear: real food, not lab-made chemicals, holds the key to lasting wellness. As always, the elites would rather you ignore this. But for those willing to think independently, the solution is as simple as a square of dark chocolate and a cup of tea. Your heart will thank you. Sources for this article include: TheEpochTimes.com StudyFinds.org SciTechDaily.com To read the original article, click here

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Obesity’s Impact on Back Pain, Blood Pressure, Cancer, & Diabetes

The AHA! Team — Wed, 04 Jun 2025 05:26:48 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Losing weight can reduce sciatica, hypertension, and cancer risk, as well as reverse type 2 diabetes. A is for Arthritis In the ABCs of the health consequences of obesity, A is for Arthritis, as I discussed in my previous blog post, and B is for Back Pain. Being overweight is not just a risk factor for low back pain, but it is also a risk factor for sciatica (a radiating nerve pain), as well as degenerating lumbar discs and disc herniation. Similar to what we learned in the arthritis story, this may also be due to a combination of the excess weight, high cholesterol, and inflammation associated with being overweight. Why cholesterol? Studies of autopsies and angiographies show that the lumbar arteries that feed our spine can get clogged with atherosclerosis and starve the disks in our lower back, as you can see below and at 0:47 in my video The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes. B is also for Blood Pressure. Excess visceral fat—for example, internal abdominal fat—can physically compress our kidneys. The increased pressure can effectively squeeze sodium back into our bloodstream, increasing our blood pressure. Together, the combination of obesity and hypertension can have “disastrous health implications,” but the good news is that just a few pounds of weight loss can help take off the pressure. Losing excess weight has been described as “a vital strategy for controlling hypertension.” In fact, researchers found that losing around nine pounds (4 kg) may lower blood pressure about as much as cutting salt intake approximately in half can. C is for Cancer. As many as three-quarters of people surveyed “were unaware that being overweight or obese increased a person’s risk of cancer,” when, in fact, based on a comprehensive review of more than a thousand studies, excess body fat raises the risk of most cancers, including esophageal, stomach, colorectal, liver, gallbladder, pancreatic, breast, uterine, ovarian, kidney, brain, thyroid, and bone marrow (multiple myeloma) cancers, as you can see below and at 2:00 in my video. It could be the chronic inflammation of obesity or perhaps it is the high insulin levels due to insulin resistance. (Besides controlling blood sugars, insulin is also “a potent growth factor” that can promote tumor growth.) In women, it could also be the excess estrogen. After the ovaries shut down at menopause, fat takes over as the principal site of estrogen production. That’s why women who are obese have up to nearly twice the estrogen levels circulating in their bloodstream, which is associated with an increased risk of developing breast cancer and dying from it. The data on prostate cancer aren’t as strong, though obesity is associated with increased risk of invasive penis cancer. Cause-and-Effect One of the reasons we’re confident the link between obesity and cancer is cause-and-effect—and not just an indirect consequence of eating poorly—is that the overall risk of cancer goes down when people lose weight, even through bariatric surgery. Researchers found that those experiencing a sustained weight loss of about 40 pounds (19.9 kg) after surgery went on to develop around one-third fewer cancers over the subsequent decade, compared with matched individuals in the nonsurgical control group who continued to slowly gain weight over time. The exception, though, is colorectal cancer. Colorectal cancer “Colorectal cancer is the only known malignancy where the risk of being diagnosed with disease seems to increase after obesity surgery.” Indeed, after bariatric surgery, the rate of rectal cancer death may triple. The rearrangement of anatomy involved in one of the most common surgeries—Roux-en-Y gastric bypass—is thought to increase bile acid exposure along the intestinal lining. This causes sustained pro-inflammatory changes even years after the procedure, which is thought responsible for the increased cancer risk. In contrast, losing weight by dietary means has the potential to decrease obesity-related cancer risk across the board. D is for Diabetes. As presented in a consensus statement from the International Diabetes Federation, obesity is considered the single most important risk factor for the development of type 2 diabetes, which is the leading cause of kidney failure, lower-limb amputations, and adult-onset blindness. Ironically, many of the leading drugs used to treat diabetes (including insulin itself) cause further weight gain, creating a vicious cycle. So, again, using lifestyle medicine to treat the underlying cause is not only safer, simpler, and cheaper, but can also be most effective. If you missed my previous video, check out The Best Knee Replacement Alternative for Osteoarthritis Treatment. Coming up next? See related posts below. I continue the topic of weight control with these videos that may be of interest to you: Is the Obesity Paradox Real or a Myth? and Friday Favorites: What’s the Ideal BMI and Waist Size?. For more on back pain, blood pressure, cancer, and diabetes, check out their topic pages. Key Takeaways Obesity increases the risk of low back pain, sciatica, and lumbar disc degeneration due to excess weight, high cholesterol, and inflammation, which may restrict blood flow to the spine, and the loss of even a few pounds, can help reduce blood pressure and prevent related health complications. Obesity raises the risk of many cancers, including breast, liver, and colorectal cancer, due to chronic inflammation, high insulin, and, in women, increased estrogen levels post-menopause. Weight loss, including through bariatric surgery, significantly lowers cancer risk, except for colorectal cancer, where the surgery may increase the risk due to bile acid exposure. Obesity is the primary risk factor for type 2 diabetes, which can lead to severe complications. Lifestyle changes targeting obesity can be more effective than medications, which may cause further weight gain. To read the original article click here.

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Spirulina Offers 6 Positive Health Effects (Researchers Feature an Amazing Blood Pressure Result)

The AHA! Team — Wed, 28 May 2025 05:32:23 +0000

Sara Middleton via NaturalHealth365 – Spirulina is often referred to as a “superfood” – a popular buzzword in the natural health and wellness world. But you might be wondering: of all the food items out there being touted as a superfood, which ones are actually legitimate? Turns out spirulina – a type of blue-green algae that grows in both salt and fresh water – is one of them. A study published in the peer-reviewed journal Hypertension revealed how spirulina offers a specific natural benefit to people living with hypertension. Additionally, a comprehensive review published in Cell and Molecular Biology highlights spirulina’s impressive nutritional profile and therapeutic potential. This blue-green algae is a rich source of complete proteins, essential fatty acids, vitamins, minerals, and bioactive compounds such as carotenoids, chlorophyll, and xanthophylls. Due to these attributes, spirulina has shown promise in treating various ailments, including diabetes, cancer, cardiovascular disorders, and neuroinflammatory conditions. Researchers discover what spirulina can do to high blood pressure readings Sadly, an enormous amount of people live with high blood pressure (a reading of more than 140/90 mmHg). This condition is a main risk factor for two of the leading causes of death (heart disease and stroke) – so, understandably, a lot of research has been done to find the best ways to control it. Recently, a team of researchers published their study’s results, which investigated spirulina’s impact on high blood pressure. A blue-green algae, spirulina is considered a cyanobacteria; it contains nutraceutical and bioactive compounds that have been an important part of alternative and holistic medicine for centuries, dating to as early as ancient Africa and the Aztecs (clearly, our ancestors were on to something). In this study, the researchers used peptides to create a spirulina in its digested form (a simulation of what naturally happens in the human body once the substance is ingested). Then, they tested this digested supplement on arteries. Can you guess what happened to the arteries? The spirulina was able to relax the arterial walls by stimulating a process mediated by nitric oxide. The medical community already knows that nitric oxide plays an important role in managing blood pressure. The more easily blood vessel walls can relax, the less likely blood pressure is to spike. Importantly, people with high blood pressure often have a disruption in the metabolic processes mediated by nitric oxide, which normally helps relax arterial walls. The researchers even extracted and identified the specific bioactive compound of spirulina that contributed to this arterial relaxation: a peptide called SP6. As the authors put it: “SP6 interacts with an important signaling pathway known as PI3K/AKT. This interaction leads to the release of [nitric oxide] and, consequently, a drop in blood pressure.” Their findings support previous research, including a 2007 study published in the journal Lipids in Health and Disease. But wait, there’s more: Here are 5 other amazing benefits of spirulina Whether you do or don’t have high blood pressure, adding spirulina to your diet can boost your health in a wide number of ways. Lowers LDL cholesterol and triglycerides. Reduces high blood sugar. Has a powerful antioxidant effect to fight damaging free radicals and protect against diseases. Has a powerful anti-inflammatory effect. Offers a concentrated dose of vitamins, minerals, and nutrients, including amino acids, vitamin B, copper, iron, and omega-3. Gram for gram, it’s one of the most nutrient-dense foods in the world. Spirulina is usually taken in pill or powdered form. For a typical amount, aim for 1 to 3 grams daily, and you’ll be amazed at what this little superfood can do for your health. Sources for this article include: NIH.gov MedicalNewsToday.com Healthline.com AHAjournals.org NIH.gov To read the original article click here.

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Obesity’s Impact on Back Pain, Blood Pressure, Cancer, & Diabetes

The AHA! Team — Mon, 07 Apr 2025 05:07:54 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Losing weight can reduce sciatica, hypertension, and cancer risk, as well as reverse type 2 diabetes. In the ABCs of the health consequences of obesity, A is for Arthritis, as I discussed in my previous blog post, and B is for Back Pain. Being overweight is not just a risk factor for low back pain, but it is also a risk factor for sciatica (a radiating nerve pain), as well as degenerating lumbar discs and disc herniation. Similar to what we learned in the arthritis story, this may also be due to a combination of the excess weight, high cholesterol, and inflammation associated with being overweight. Why cholesterol? Studies of autopsies and angiographies show that the lumbar arteries that feed our spine can get clogged with atherosclerosis and starve the disks in our lower back, as you can see below and at 0:47 in my video The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes. B is also for Blood Pressure. Excess visceral fat—for example, internal abdominal fat—can physically compress our kidneys. The increased pressure can effectively squeeze sodium back into our bloodstream, increasing our blood pressure. Together, the combination of obesity and hypertension can have “disastrous health implications,” but the good news is that just a few pounds of weight loss can help take off the pressure. Losing excess weight has been described as “a vital strategy for controlling hypertension.” In fact, researchers found that losing around nine pounds (4 kg) may lower blood pressure about as much as cutting salt intake approximately in half can. C is for Cancer. As many as three-quarters of people surveyed “were unaware that being overweight or obese increased a person’s risk of cancer,” when, in fact, based on a comprehensive review of more than a thousand studies, excess body fat raises the risk of most cancers, including esophageal, stomach, colorectal, liver, gallbladder, pancreatic, breast, uterine, ovarian, kidney, brain, thyroid, and bone marrow (multiple myeloma) cancers, as you can see below and at 2:00 in my video. It could be the chronic inflammation of obesity or perhaps it is the high insulin levels due to insulin resistance. (Besides controlling blood sugars, insulin is also “a potent growth factor” that can promote tumor growth.) In women, it could also be the excess estrogen. After the ovaries shut down at menopause, fat takes over as the principal site of estrogen production. That’s why women who are obese have up to nearly twice the estrogen levels circulating in their bloodstream, which is associated with an increased risk of developing breast cancer and dying from it. The data on prostate cancer aren’t as strong, though obesity is associated with increased risk of invasive penis cancer. “We’re confident the link between obesity and cancer is cause-and-effect” One of the reasons we’re confident the link between obesity and cancer is cause-and-effect—and not just an indirect consequence of eating poorly—is that the overall risk of cancer goes down when people lose weight, even through bariatric surgery. Researchers found that those experiencing a sustained weight loss of about 40 pounds (19.9 kg) after surgery went on to develop around one-third fewer cancers over the subsequent decade, compared with matched individuals in the nonsurgical control group who continued to slowly gain weight over time. The exception, though, is colorectal cancer. “Colorectal cancer is the only known malignancy where the risk of being diagnosed with disease seems to increase after obesity surgery.” Indeed, after bariatric surgery, the rate of rectal cancer death may triple. The rearrangement of anatomy involved in one of the most common surgeries—Roux-en-Y gastric bypass—is thought to increase bile acid exposure along the intestinal lining. This causes sustained pro-inflammatory changes even years after the procedure, which is thought responsible for the increased cancer risk. In contrast, losing weight by dietary means has the potential to decrease obesity-related cancer risk across the board. D is for Diabetes. As presented in a consensus statement from the International Diabetes Federation, obesity is considered the single most important risk factor for the development of type 2 diabetes, which is the leading cause of kidney failure, lower-limb amputations, and adult-onset blindness. Ironically, many of the leading drugs used to treat diabetes (including insulin itself) cause further weight gain, creating a vicious cycle. So, again, using lifestyle medicine to treat the underlying cause is not only safer, simpler, and cheaper, but can also be most effective. If you missed my previous video, check out The Best Knee Replacement Alternative for Osteoarthritis Treatment. Coming up next? See related posts below. I continue the topic of weight control with these videos that may be of interest to you: Is the Obesity Paradox Real or a Myth? and Friday Favorites: What’s the Ideal BMI and Waist Size?. For more on back pain, blood pressure, cancer, and diabetes, check out their topic pages. Key Takeaways Obesity increases the risk of low back pain, sciatica, and lumbar disc degeneration due to excess weight, high cholesterol, and inflammation, which may restrict blood flow to the spine, and the loss of even a few pounds, can help reduce blood pressure and prevent related health complications. Obesity raises the risk of many cancers, including breast, liver, and colorectal cancer, due to chronic inflammation, high insulin, and, in women, increased estrogen levels post-menopause. Weight loss, including through bariatric surgery, significantly lowers cancer risk, except for colorectal cancer, where the surgery may increase the risk due to bile acid exposure. Obesity is the primary risk factor for type 2 diabetes, which can lead to severe complications. Lifestyle changes targeting obesity can be more effective than medications, which may cause further weight gain. To read the original article click here.

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New Study Confirms Rope Skipping as an Effective Cardio Workout

The AHA! Team — Fri, 07 Mar 2025 06:25:31 +0000

Dr. Priyom Bose, Ph.D. via News-Medical – Researchers find both high-intensity and moderate rope skipping improve VO₂max in young adults. A recent European Journal of Clinical Nutrition study investigates whether high-intensity interval exercise HIIE and moderate-intensity continuous exercise (MICE) using rope skipping improve cardiorespiratory fitness (CRF) and body composition. The importance of physical activity for good health Physical inactivity increases the risk of numerous non-communicable diseases (NCDs), some of which include type 2 diabetes, coronary heart disease, certain cancers, and all-cause mortality. Current physical activity guidelines recommend that adults engage in 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity aerobic physical activity every week to achieve health benefits. Low adherence to these guidelines increases the risk of NCDs among the global population. CRF is defined as the ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical activity. Low CRF reflects an inactive lifestyle, which increases the risk of mortality and chronic conditions in both general and clinical populations. Both continuous and interval-based moderate-to-vigorous intensity aerobic physical activity improves CRF. Rope skipping is an ideal home-based, moderate-to-vigorous intensity aerobic exercise that can be accessible to a wide range of socioeconomic groups due to its low cost and minimal required space. Despite these advantages, researchers have reported poor adherence to moderate-intensity interval rope skipping. Thus, there is a need to develop strategies to improve adherence to and maximize the health benefits of rope skipping. Recent studies highlight HIIE as an effective exercise strategy with significant benefits for CRF and weight management. This strategy involves repetitive rounds of high-intensity and submaximal exercise achieving greater than or equal to 80% of the maximum heart rate (HRmax) alternated with short recovery periods. Typically, HIIE sessions last less than 30 minutes. Importantly, most studies reporting the benefits of HIIE have been conducted under controlled laboratory conditions, which may not reflect the real-world scenario. About the study The current randomized control trial was conducted at the Faculty of Education, Chulalongkorn University in Thailand between April 4, 2022, and June 30, 2022. Young adults between 18 and 34 years of age who failed to meet the physical activity guidelines for at least three months were included in the trial. Individuals with a body mass index (BMI) of less than 25 kg/m² were selected, whereas those with a history of cardiovascular disease, diabetes, and smoking were excluded from the analysis. Study participants were randomly assigned to either the control, HIIE, or MICE group. All study participants received training to ensure they could perform rope skipping at the required intensity. At baseline, height and body mass measurements were obtained through a stadiometer and bioelectrical impedance analysis scale, respectively. Resting blood pressure, CRF, and body composition were also measured. HIIE group participants performed seven sets of two-minute rope-skipping at 80% HRmax, with one minute of active recovery at 50% HRmax, for a total of three sessions every week over one to two weeks. In the next three to eight weeks, study participants completed nine sets of two-minute rope-skipping at similar intensity and recovery intervals with a frequency of three sessions each week. During the first and second week of the study period, the MICE group performed 20 minutes of rope skipping at 70% HRmax during each session for five days every week. For the next three to eight weeks, MICE participants increased the duration of their exercise to 30-minute sessions at the same intensity and weekly frequency. Those in the control group were not subjected to any specific interventions. After completing the exercise, CRF and body composition measurements were obtained. Rope skipping improves CRF A total of 59 study participants completed all required testing. At baseline, no significant differences were observed between the test groups. In the HIIE group, an average heart rate of 156 and 120.1 beats/minute was recorded during the work and rest intervals, respectively. Comparatively, the average heart rate in the MICE was about 136 beats/minute. After the eight-week intervention, both the MICE and HIIE groups exhibited similar CRF, with a maximal oxygen consumption (V̇O2max) of approximately 10.5%. The post-hoc analysis revealed significantly higher V̇O2max in both MICE and HIIE groups as compared to the control group. No significant differences in body composition and BMI were observed in the control and exercise groups after the intervention. Likewise, no significant differences in enjoyment were observed within or between exercise groups after the intervention period. Conclusions Rope skipping in both the MICE or HIIE format effectively enhanced CRF and provided comparable levels of enjoyment in healthy young adults. These findings indicate that rope skipping could be adopted as an alternative for HIIE due to its low cost, as well as its minimal equipment and space requirements. Journal reference: Phongchin, W., Tinsabhat, S., Trongjitpituk, R., et al. (2025) Effects of high-intensity interval rope-skipping on cardiorespiratory fitness, body composition, and enjoyment in young adults. European Journal of Clinical Nutrition; 1-6. doi:10.1038/s41430-025-01575-4 To read the original article click here.

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Warning: This Nighttime Risk Could be Raising Your Blood Pressure

The AHA! Team — Fri, 31 Jan 2025 06:52:27 +0000

Patrick Tims via NaturalHealth365 – Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks. Have you ever found yourself jolted awake in the dead of night, only to realize it was your own snoring that woke you? Or perhaps you’re one of the many lying awake beside a partner whose snores fill the silence, keeping you from getting the rest you need. If so, you’re far from alone. Snoring is more common – and more impactful – than many realize. Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks. According to a recent study published in NPJ Digital Medicine, snoring may be more than just a nighttime nuisance. Is there something wrong with your blood pressure? Snoring is more than an annoyance to your bedmate. The study linked above found that snoring could be an early warning sign of high blood pressure, a serious condition that can lead to a range of cardiovascular issues. According to the study, the risk is especially pronounced in middle-aged, overweight men, highlighting that snoring might not just impact sleep but overall health. To uncover these insights, researchers used advanced, at-home monitoring tools, collecting data over six months on 12,287 participants. They found that regular snoring had a meaningful effect on blood pressure levels. Specifically, 15% of participants snored for more than 20% of their sleep hours, and these individuals had nearly double the risk of uncontrolled hypertension compared to those who snored less often. These findings suggest that consistent snoring could significantly impact cardiovascular health, yet it remains an overlooked risk factor for both the medical community and the general public. In-home sleep monitoring: How the study was conducted To accurately assess the relationship between snoring and hypertension, researchers leveraged innovative technology. Participants were monitored nightly with under-mattress sensors, which provided objective data on snoring frequency, sleep apnea, and other sleep quality indicators. This multi-night, real-world approach offered a more reliable snapshot of snoring patterns compared to previous studies that relied on single-night or self-reported data. Additionally, participants’ blood pressure levels were tracked with FDA-approved, at-home blood pressure monitors, providing precise and consistent daytime readings. Over nine months, researchers gathered sleep data and repeated blood pressure measurements from each participant, resulting in a comprehensive analysis of nearly 12,300 people. The findings were clear: those who snored regularly – especially those spending 10-20% of the night snoring – had higher blood pressure levels, even when accounting for sleep apnea. Natural ways to reduce or stop snoring The findings from the recent snoring study will be valuable for shaping future clinical treatments and therapies to reduce snoring and manage hypertension. While we’re still learning more, there are several things you can try right now to cut down on snoring or even eliminate it entirely. If you suspect a nasal airway obstruction, a simple nasal spray could help open up your airways. Consider using a Neti Pot or a similar device to flush out your sinuses with warm water for a more thorough approach. This can make a noticeable difference in clearing your nasal passages. If your own snoring wakes you up at night or if your partner has mentioned it, it’s a good idea to get checked for sleep apnea. There’s often a link between snoring and sleep apnea, and the risk of developing uncontrolled hypertension is nearly doubled for those who snore regularly and have sleep apnea. The vibrations from snoring that travel through your nasal passages can also be reduced by tackling some of the underlying risk factors. If you lead a sedentary lifestyle, start by incorporating more physical activity into your routine. If you’re carrying extra weight, making healthier food choices and starting an exercise program can have a big impact on snoring and overall health. As a final note: dairy products and sugary foods will tend to create more mucus in the upper respiratory tract. Try to limit or avoid these products for improved breathing. Sources for this article include: Nature.com Scitechdaily.com To read the original article click here.

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Uncontrolled Hypertension: The Old ‘Silent Killer’ is Alive and Well

The AHA! Team — Mon, 18 Nov 2024 06:53:13 +0000

Florida Atlantic University via EurekAlert! – In the United States and worldwide, cardiovascular disease is the leading avoidable cause of premature death and disability. Primarily heart attacks and stroke, cardiovascular disease accounts for more than 900,000 annual deaths nationally and about 10 million deaths globally. Uncontrolled hypertension or high blood pressure is a major risk factor for stroke and heart attacks. Prevention and management of cardiovascular disease involves therapeutic lifestyle changes such as diet and exercise and adjunctive drug therapies of proven benefit. In a commentary published in The American Journal of Medicine, researchers from Florida Atlantic University’s Schmidt College of Medicine and colleagues alert health care providers that the old “silent killer” is alive and well. “Health providers should be aware that uncontrolled hypertension is one of the most common, serious and increasing conditions in their patients,” said Stacy Rubin, M.D., senior author and an assistant professor of medicine, FAU Schmidt College of Medicine. “Health providers urgently need to control blood pressure and should be mindful that sudden cardiac death accounts for 50% of deaths from cardiovascular disease and is the first symptomatic event in about 25% of cases. Moreover, for 76% of stroke patients, the initial presenting symptom is the stroke itself.” The authors note that controlling hypertension is effective and, at least in theory, straightforward. Landmark U.S. study in the 1970s, about 50% of patients were aware of their high blood pressure Before the Hypertension Detection and Follow Up Program, a landmark study conducted in the 1970s in the U.S., only about 50% of patients were aware of their high blood pressure. Of those, only 50% were actively treated. Of that group, only 50% received effective treatment. Therefore, only one-eighth of all patients were effectively treated. Today, these figures show that 54% are aware of their high blood pressure, 40% are actively treated and 21% are actively controlled. Guidelines have been developed in many countries worldwide and all tend to emphasize the need for strict control. According to the latest guidelines from the American Heart Association and the American College of Cardiology, healthy individuals should have a systolic blood pressure of 130 millimeters of mercury (mmHg) or less, and a diastolic blood pressure of 80 mmHg or less. “With these latest definitions, hypertension affects about 45% of the U.S. adult population,” said Panagiota “Yiota” Kitsantas, Ph.D., co-author and professor and chair of the Department of Population Health and Social Medicine, FAU Schmidt College of Medicine. “Another clinical challenge is metabolic syndrome, which includes central adiposity, high triglycerides, low high-density lipoprotein cholesterol, elevated fasting blood glucose and hypertension.” Metabolic syndrome is a chief risk factor for heart attacks and stroke in the U.S. The authors caution that metabolic syndrome is a chief risk factor for heart attacks and stroke in the U.S., which is the heaviest society in the world. “For patients with metabolic syndrome, we believe that angiotensin converting enzyme or ACE inhibitors or their more potent next generation drugs, the receptor blockers, are the first drug of choice,” said Charles H. Hennekens, M.D., Dr.PH., co-author, and corresponding author, the first Sir Richard Doll Professor of Medicine, senior academic advisor, and a professor of preventive medicine in the Department of Population Health and Social Medicine, FAU Schmidt College of Medicine. “These drugs have beneficial effects on heart attacks, stroke, and kidney disease, another major consequence of untreated hypertension.” Making positive lifestyle changes like losing weight, being more physically active, and cutting down on salt intake has been shown to be beneficial for managing blood pressure. For those whose blood pressure is above 130/80, a combination of these lifestyle changes along with medications can safely and effectively lower blood pressure. Medications are typically started for individuals whose pressure remains above 140/90 despite these lifestyle changes. The authors suggest that both health providers and patients should be aware of the variability of blood pressure from day-to-day and from morning to night. As such, effective treatment is complicated by the health provider’s need to produce an algorithm to each of their patients. In addition, the patient must take an active role in monitoring their blood pressure. For this reason, the American Heart Association and the American College of Cardiology recommend the Omron blood monitor, which is used to measure blood pressure levels at home. Health providers should counsel their patients to check their blood pressure each morning and night “Health providers should counsel their patients to check their blood pressure each morning and night and whether to administer a particular drug or its dose, which should be adjusted accordingly based on the average of three readings taken about five minutes apart,” said Hennekens. “While uncontrolled hypertension remains alive and well in the U.S. and worldwide, strict attention to these issues by health providers has the potential to ‘kill the old silent killer.’” Co-authors are Barry R. Davis, M.D., Ph.D., professor emeritus of biostatistics and data science, University of Texas – Houston School of Public Health; Jared Greenwald, a high school and pre-medical student; John Dunn and Alexandra Matarazzo, both second-year medical students at FAU; and Katerina Benson, a second-year pre-medical student at FAU. Hennekens served as principal investigator (PI) of the Coordinating Center for the landmark National Heart Lung and Blood Institute (NHLBI) funded Trials of Hypertension Prevention multicenter randomized trials for both phases I and II. Davis served as PI of the Coordinating Center for the landmark NHLBI funded Anti-Hypertensive and Lipid Lowering to Prevent Heart Attack multicenter randomized trials. – FAU – Journal The American Journal of Medicine DOI 10.1016/j.amjmed.2024.07.005 To read the original article click here.

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Does a Beet a Day Keep Heart Disease Away?

The AHA! Team — Mon, 11 Nov 2024 06:45:17 +0000

Penn State via EurekAlert! – Beetroot juice promotes healthy circulation in postmenopausal women, according to a new study led by Penn State researchers UNIVERSITY PARK, Pa. — After women go through menopause, their risk of heart disease increases dramatically. To improve and support heart and blood vessel health among postmenopausal women, researchers at Penn State studied whether beetroot juice can improve how blood vessels function. Results published today (June 10) in Frontiers in Nutrition indicated that daily consumption of beetroot juice by postmenopausal women may improve blood vessel function enough to reduce future heart disease risk. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack, according to the researchers. David Proctor, professor of kinesiology and physiology at Penn State, and Jocelyn Delgado Spicuzza, who earned her doctorate in integrative and biomedical physiology from Penn State in May, led an interdisciplinary team of researchers who tested how nitrate-rich beetroot juice impacted blood vessel health in 24 postmenopausal women in their 50s and 60s. “After menopause, women no longer produce estrogen, which helps maintain nitric oxide in the body,” said Delgado Spicuzza, first author of the research and current SAFE-T center research project manager. “This loss of nitric oxide production contributes to the substantial increase in heart disease risk for postmenopausal women. Foods that are rich in nitrate — especially beets — are being investigated as a natural, non-pharmaceutical way to protect the heart and blood vessels.” Nitrate is an approved food additive for some animal-based food products, such as processed meats. However, nitrate food additives and preservatives are strictly regulated due to their potential to cause cancer, according to Delgado Spicuzza. In contrast, plants like beets, spinach and lettuce naturally accumulate nitrate from the soil. These plant-based sources of nitrate have cardiovascular benefits because the human body can convert nitrates from plants to nitric oxide, which it cannot do with nitrate added to meats. In this study, participants had their vascular function tested at the Penn State Clinical Research Center and then consumed two 2.3-ounce bottles of beetroot juice as an initial dose, followed by one bottle every morning for a week. All participants consumed concentrated beetroot juice, with each serving providing as much nitrate as three large beets. A few weeks later, the participants drank beetroot juice with the nitrate removed. Neither the researchers nor the participants knew which juice was being consumed at the time of testing. A day after their last dose, participants returned for testing of their vascular function. The researchers compared how well blood vessels expanded for each woman when they were and were not consuming the nitrate-rich beetroot juice. The researchers used an ultrasound sensor to monitor how blood flowed through the brachial artery — which is in the upper arm and supplies blood to the hands — during a stress test in which blood flow was restricted in each participant’s forearm for five minutes. When the restriction was removed, researchers measured how blood flow changed in the brachial artery again. The results showed that consumption of nitrate-rich beetroot juice each day improved blood flow compared to when the participants drank nitrate-free beetroot juice. The researchers said that this level of improved blood-vessel function — if it could be maintained over the postmenopausal years — could significantly reduce the risk of heart disease. They said that long-term health benefits of beetroot juice have not been studied at this point, but the long-term benefits of nitrate-rich vegetables have been confirmed. Women may need to consume beetroot juice daily “Women may need to consume beetroot juice daily — or even more often — to experience all of the potential cardiovascular benefits,” Proctor said. “Still, this research shows that beetroot juice can be very useful in protecting blood vessel health of mid-life women during a period of accelerating heart disease risk.” This study included women considered early postmenopausal, or one to six years post-menopause, and late postmenopausal, six or more years post-menopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. Delgado Spicuzza said the research team was particularly excited to find that beetroot juice improved blood vessel health for women who had gone through menopause years earlier. Some treatments for protecting cardiovascular health in postmenopausal women — like hormone therapy — are only safe during the first several years post-menopause. After that, hormone therapy can increase the risk of cancers and stroke. “Some clinicians are already recommending beetroot juice to men and women with high blood pressure,” Delgado Spicuzza said. “By providing a safe and effective way to improve blood vessel function, beets could help maintain cardiovascular health in postmenopausal women. When you consider that most women are postmenopausal for at least a third of their lives, you can begin to understand the potential significance of these results.” Some clinicians are already recommending beetroot juice to men and women with high blood pressure Delgado Spicuzza won the Mid-Atlantic American College of Sports Medicine 2023 Doctoral Student Investigator Award for her presentation on this research in fall of 2023. She said it is gratifying to see this research resonate with other researchers and especially with the women in the study, who seemed to embrace the potential of beetroot juice. “Several of the participants said that they intended to continue consuming beetroot juice after the study concluded,” she said. “There seems to be a real desire on the part of postmenopausal women to support their cardiovascular health without taking additional medications. In part, I believe beets can be a complimentary food to improve blood vessel health in millions of women as they age.” Jigar Gosalia, graduate student in kinesiology at Penn State; Mary Jane De Souza, distinguished professor of kinesiology and physiology at Penn State; Kristina Petersen, associate professor of nutritional sciences at Penn State; Michael Flanagan, doctor of family medicine at Penn State Health; Liezhou Zhong, postdoctoral research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Catherine Bondonno, senior research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Elmira Alipour, clinical research coordinator at Atrium Health Carolinas Medical Center; Daniel Kim-Shapiro, professor of physics and Harbert Family Distinguished Chair for Excellence in Teaching and Scholarship at Wake Forest University; and Yasina Somani, assistant professor of exercise physiology at the University of Leeds in the United Kingdom, all contributed to this research. The researchers said they are grateful to Cyndi Flanagan and Christa Oelhaf, nurses in the Clinical Research Center, for their contributions to this research. This research was funded by the National Institutes of Health and the Huck Endowment for Nutritional Research in Family and Community Medicine at Penn State College of Medicine and University Park. Journal Frontiers in Nutrition DOI 10.3389/fnut.2024.1359671 To read the original article click here.

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