Wednesday, May 30, 2012

Snack Bar good for High-Blood-Pressure

Ever wonder about your blood pressure?  Did you know that it measures 
two things? One (the first number) is called systolic; the other (the second 
number) is called diastolic. --for example, 180/100 mm Hg (mm Hg stands 
for millimeters of mercury). The systolic number indicates the pressure in 
the blood vessels when the heart contracts. The diastolic number is the 
pressure in the blood vessels when the heart is at rest. 

High blood pressure has few symptoms. That's why it is called 
"the silent killer."

Dr. Leigh Connealy states that there is no way to show people that
their hearts are working too hard or that their arteries have "hardened"
from plaque deposits.

If there's no symptoms, then it's hard to take it serious.


Blood Pressure Readings
Low blood pressure (hypotension)
Less than 90
Less than 60
High blood pressure (hypertension)

In the case of high blood pressure, cutting back on sodium is a number 
one recommendation. 
Everyone could actually benefit from consuming less sodium.

There is a very high amount of sodium is packaged foods, many soups, 
and frozen dinners. FAST foods are even worse. 
Order up a cheeseburger, that's a whopping 750 mg of sodium.
Order a double cheeseburger, that's double on the sodium. 

If your serious about cuttingback on the sodium, be prepared to do 
the detective work in the supermarket and when eating out. 

As always, see your physician to get checked out. If medication is advised, 
be sure to ask questions as to how this will effect you if you are taking other 
medications. So be smart and ask questions.

Another addition to reducing your risk factors (such as excess weight, 
smoking, stress, and poor diet), try eating the potassium rich foods. 
Potassium is a key element in balancing sodium's effect on the body.

A few examples of potassium-rich produce include:
• bananas
• orange juice
• beans of any type
• spinach
• avocados
• green leafy vegetables, like Swiss chard and kale
• nuts
• figs
• papayas
• cantaloupes
• dates
• dried apricots

• guavas
• peaches

 You could take supplements, but increasing fruit and vegetable intake also provides a long list of healthful nutrients, including vitamins, minerals, and fiber!

Other supplements good to take if you have high blood pressure, 
per Dr. Leigh Connealy:
    Potassium (4,000 mg per day)
    Magnesium (350 to 500 mg per day)
    Calcium (1,000 to 1,500 mg per day)
    Omega-3 fatty acid (2 to 4 grams of fish oil per day)
    Vitamin D (1,500 IU per day)
    CoQ10 (100 to 200 mg per day)
And why not do a little Yoga. Yoga is very effective in lowering blood pressure (as long as
your physician says that it's OK.)

Make it a point to get checked out and make the effort to help reduce your blood pressure.
Your body will thank you for it!!

A good source of potassium

Banana-Oat Snack Bars
Makes one dozen bars

Easy to make and inexpensive, these banana-oat bars are low in sodium and high in potassium and fiber, making them a delicious treat for individuals with high blood pressure.

Consider this recipe a good starting point. You can dress it up with your favorite nuts, dried fruit bits, and seeds. These bars will stay fresh without refrigeration for about five days if they're stored in an airtight container.

  • 1 very ripe large banana, mashed (about ½ cup)
  • 1/3 cup organic maple syrup
  • 1/4 cup raw organic honey
  • 1 egg, beaten
  • 1 tablespoon oil, preferably coconut or grapeseed
  • 1/2 teaspoon vanilla
  • 1/2 cup whole-wheat flour
  • 1 1/4 cup quick-cooking oats
  • 1/4 cup cranberry raisins
  • 1/4 cup sunflower seeds
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
Directions: 1. Preheat oven to 325 degrees.
2. In a mixing bowl, combine mashed banana, maple syrup, honey, egg, oil, and vanilla. Mix until well combined.
3. Add flour, oats, raisins, sunflower seeds, salt, and cinnamon. Mix well.
4. Pour mixture into a buttered 8" by 8" square baking pan, and spread evenly.
5. Bake for 25 to 30 minutes. Cool before cutting into bars. 

Here's to  your health!

Thanks to Dr. Leigh Connealy for great information.


  1. Have you told you what a wealth of info. you are? I am printing this right now! Thanks
    Hugs and blessings, Cindy

  2. Thanks Brenda for all of the good advice. Hope lots of people read it... Since we are OLD---we are much more aware of what we eat and our health than we were when we were younger. The word like this needs to get out to those who are YOUNG....

    George and I eat a banana every day... We also use sea-salt instead of regular salt. We really work hard to eat healthy...

    Diabetes Type II is a hard one to conquer also --like High Blood Pressure... My sugar level was too high for many years --and I didn't even know it. There were no symptoms! You might want to write about it since so many people have it now... Obesity is the main cause---and look how bad that is now, due to all of the fast foods, etc.


  3. Very interesting, thanks for explaining. Since falling pregnant I have had my blood pressure taken every far so good though..thankfully.
    The banana oat snack bars sound really good. I will have to give them a go..
    Have a lovely day today :)
    Magie x