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August 2008 Mayo Clinic Women's HealthSource Highlights Avoiding Blood Pressure Increase at Menopause, Healthful Benefits of Dark Chocolate and Scheduling a Colorectal Exam
Date:8/6/2008

e can make a significant difference in blood pressure.

1. Get regular physical exercise. Exercise helps lower blood pressure because it makes the heart stronger. With greater strength, the heart can pump more blood with less effort. Being physically active for 30 to 60 minutes most days of the week can lower blood pressure by 4 to 9 mm Hg.

2. Follow a healthy eating plan. A healthy diet consists mostly of fruits, vegetables, whole grains and low-fat or fat-free dairy products. Limit consumption of red meat, processed foods and sweets. Several studies have shown that those who follow the Dietary Approaches to Stop Hypertension (DASH) eating plan, a healthy diet similar to what's described here, may reduce blood pressure by up to 14 mm Hg.

3. Reduce dietary sodium. Salt (sodium) increases blood pressure in most people with high blood pressure and in about 25 percent of people with normal blood pressure. The recommended daily sodium intake is 1,500 to 2,400 milligrams; lower is even better.

4. Limit alcohol intake. In small amounts, alcohol can help prevent heart attacks and coronary artery disease. But that protective effect is lost when women regularly drink more than one drink a day. Above that amount, alcohol can raise blood pressure by several points and can interfere with blood pressure medications.

5. Achieve a healthy weight. Being thin isn't essential. But for those who are overweight, losing as little as 5 percent to 10 percent of body weight can lower blood pressure by several points. With less body mass to nourish, the heart doesn't have to pump as hard and the pressure on the arteries decreases.

Small, Sweet and Healthful: A Square of Dark Chocolate a Day Offers Benefits

ROCHESTER, Minn. -- Chocolate as health food? Not exactly, but eating a small amount of dark chocolate every day offers some health benefits.

The benefits are thought to come from flavonoids in dark chocolate, according to the Augus
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SOURCE Mayo Clinic
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