LiveingWell Health News Letter
1. LOWER BLOOD PRESSURE ON THE DASH DIET 2. HERBAL 3. FACTS & TIPS
4. HEALTH SITES 5. RECIPE 6. .Thought of the day
Lower High Blood Pressure On the Dash Diet
If you do not feel like making a dramatic change in the way you eat you could find small eating changes that
you can live with and still improve your diet.
Here are two studies on the (DASH DIET AND DASH SODIUM)
Results of the first study (DASH DIET) showed that blood pressure could be reduced dramatically by the
following daily eating plan:
· 7 -8 servings of grains and grain products
· 4-5 servings of vegetables
· 4-5 servings of fruits
· 2-3 servings of low-fat or fat-free dairy products
· 2 or less servings of meat, poultry, and fish
· 4-5 servings of nuts, seeds, and dry beans a week
· 2-3 servings of fats and oils
· 5 sweets per week
Following the above eating plan actually lowered blood pressure as much as some blood pressure medications
without any of the bad side effects. Those with higher blood pressure saw a greater reduction than those with
normal blood pressure, but all people who followed the eating plan were able to lower their blood pressure.
Interestingly enough, people who did not completely change their eating habits to the above plan were still able
to lower their blood pressure by just eating more fruits and vegetables (although not as much).
The next study (DASH SODIUM) focused on sodium (or salt) intake and its effect on blood pressure. Again,
people were able to lower their blood pressure the most by following the above eating plan and lowering their
salt intake. Other people saw reduction in their blood pressure by just lowering salt intake and not making any
other changes in their eating habits.
· These two studies showed that by making some changes in the way we eat we could see great health benefits.
Even when the changes were small, like increasing fruits and vegetables, health was improved.
· If you want more information there are 20 pages that you can look at or print out on the Diet. The site is busy
so you may need to try several times to get the site. It is worth the time as they have a lot of information that
can help you. You will need Acrobat Reader for the article. Which is a free download for reading only. Below is
By Lillian Waugh.
Check out the Health Sites in the links below for more information on Herbs Vitamins, and minerals
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High quality nutritional and natural alternative, for you, your pet, or loved one.
You alone have the choice to live clean and be free of medicines. I made the choice that is all it takes.
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Research found that celery seeds contains a phytochemical that is able to lower blood pressure, and new
research is being done on celery's potential for fighting stomach cancer. You can also get celery seed in the
spice aisle it's readily available in supermarkets. So eat plenty of fresh celery and sprinkle the seeds over a
variety of dishes to get more of this important plant in your diet.
Combing herbs with certain drugs may alter their action or produce unwanted side effects. Tell your health care
practitioner immediately about any prescription or nonprescription drugs you're taking.
FACTS & TIPS
A word to the wise.
A women took her car in for repairs she always used the same place. She made the mistake of giving all her
keys since her address is on record all they did was duplicate her keys to her home. She was raped and badly
beaten. No forced entry. Whenever you have to leave your key's with an auto shop always remember to just
give them the car keys only.
Sent in by a reader.
4 Chicken breasts, boneless, skinless
1/2 cup Flour
2 Tablespoons Olive oil
1/4 cup Green bell peppers, diced
1/4 cup Onion, diced
1 teaspoon Garlic, minced
1/4 cup Black olives, sliced
1/2 cup Tomatoes, diced
2 Tablespoons Basil, fresh, chopped
3/4 cup Wine, white
Salt and pepper to taste
Heat the oil in a large, heavy skillet. Dredge the chicken in the flour and saute. Set aside and keep warm. Add
the peppers, onion, and garlic to the pan. Cook until just soft. Add the tomatoes, basil, and olives. Cook for 2
minutes. Add the wine and simmer until slightly thickened.
Check the seasonings. Spoon over the warm chicken.
Sent in by one of our readers.
Let's hear from others.
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LiveingWell health news letter
Dedicated to alternative healing. Through body balance, health, nutrition & Fitness
Insuring you a healthy and vital tomorrow!
By Lillian Waugh
Thought of the day "Focus on what you have, not what you lost".
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