The ancient Greek philosopher Pythagoras was the first to establish that numbers hold vibrational properties. He taught that the entire universe is mathematically precise.” A well-known angel therapist Doreen Virtue, and a physic medium between our world and the spirit world, suggests seeing repeating numbers, especially 11:11, means you should focus on setting positive thoughts into that moment .

They say this numeric phenomenon happens to remind us of the synchronicity between our internal consciousness and our external world. This law of attraction type of occurrence also helps us to stay present and consciously aware of our thoughts and feelings during this cosmic shift on Earth. This can serve as a reminder that there is something greater than ourselves in whom we can seek guidance and wisdom any time we feel scared, aggravated, or lost..

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.”
― Nikola Tesla

<iframe src="http://vp.telvue.com/player?id=T01258&video=236578&mini=true" width="400" height="300" marginwidth="0" marginheight="0" hpsace="0" vspace="0" frameborder="1" scrolling="no" allowfullscreen="allowfullscreen"></iframe>http://vp.telvue.com/preview?id=T01258&video=236578

http://www.WaterLiberty.com/advanced-science

This video boils down to this...

There's a lot more to water than you think.

Just like you're capable of holding an emotion
for a time... for example, you can be angry or
joyful for hours...

Water is capable of storing information, a
"frequency" if you will, in the same way.

There's a cellular frequency for death, decay,
unhappiness.

There's also a frequency which life
thrives at, on a cellular and macro-level.

Literally.

Just like a radio tuning dial, it's up to you
which frequency you'd like to tune your
body into.

Now... your body, on a molecular level, is
over 90% water... Think about that.

Go here right now, and learn about this,
you'll be glad you did.

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IQ or EQ: Which One Is More Important?

In 1996 book Emotional Intelligence, author Daniel Goleman suggested that EQ (or emotional intelligence quotient) might actually be more important than IQ. Why? Some psychologists believe that standard measures of intelligence (i.e. IQ scores) are too narrow and do not encompass the full range of human intelligence. Instead, they suggest, the ability to understand and express emotions can play an equal if not even more important role in how people fare in life.

What's the Difference Between IQ and EQ?

Let's start by defining the two terms in order to understand what they mean and how they differ. IQ, or intelligence quotient, is a number derived from a standardized intelligence test. On the original IQ tests, scores were calculated by dividing the individual's mental age by his or her chronological age and then multiplying that number by 100. So a child with a mental age of 15 and a chronological age of 10 would have an IQ of 150. Today,scores on most IQ tests are calculated by comparing the test taker's score to the scores of other people in the same age group.

EQ, on the other hand, is a measure of a person's level of emotional intelligence. This refers to a person's ability to perceive, control, evaluate, and express emotions. Researchers such as John Mayer and Peter Salovey as well as writers like Daniel Goleman have helped shine a light on emotional intelligence, making it a hot topic in areas ranging from business management to education.

Since the 1990s, emotional intelligence has made the journey from a semi-obscure concept found in academic journals to a popularly recognized term. Today, you can buy toys that claim to help boost a child's emotional intelligence or enroll your kids in social and emotional learning (SEL) programs designed to teach emotional intelligence skills. In some schools in the United States, social and emotional learning is even a curriculum requirement.

So Which One Is More Important?

At one point in time, IQ was viewed as the primary determinant of success. People with high IQs were assumed to be destined for a life of accomplishment and achievement and researchers debated whether intelligence was the product of genes or the environment (the old nature versus nurture debate). However, some critics began to realize that not only was high intelligence no guarantee for success in life, it was also perhaps too narrow a concept to fully encompass the wide range of human abilities and knowledge.

IQ is still recognized as an important element of success, particularly when it comes to academic achievement. People with high IQs typically to do well in school, often earn more money, and tend to be healthier in general. But today experts recognize it is not the only determinate of life success. Instead, it is part of a complex array of influences that includes emotional intelligence among other things.

The concept of emotional intelligence has had a strong impact in a number of areas, including the business world. Many companies now mandate emotional intelligencetraining and utilize EQ tests as part of the hiring process. Research has found that individuals with strong leadership potential also tend to be more emotionally intelligent, suggesting that a high EQ is an important quality for business leaders and managers to have.

So you might be wondering, if emotional intelligence is so important, can it be taught or strengthened? According to one meta-analysis that looked at the results of social and emotional learning programs, the answer to that question is an unequivocal yes. The study found that approximately 50 percent of kids enrolled in SEL programs had better achievement scores and almost 40 percent showed improved grade-point-averages. These programs were also linked to lowered suspension rates, increased school attendance, and reduced disciplinary problems.

Observations

• "…a national insurance company found that sales agents who were weak in emotional competencies such as self-confidence, initiative, and empathy sold policies with an average premium of $54,000. Not bad, right? Well, compared to agents who scored high in a majority of emotional competencies, they sold policies worth an average of $114,000."
  (Cooper, 2013)
• "Research carried out by the Carnegie Institute of Technology shows that 85 percent of your financial success is due to skills in “human engineering,” your personality and ability to communicate, negotiate, and lead. Shockingly, only 15 percent is due to technical knowledge. Additionally, Nobel Prize winning Israeli-American psychologist, Daniel Kahneman, found that people would rather do business with a person they like and trust rather than someone they don’t, even if the likeable person is offering a lower quality product or service at a higher price."
  (Jensen, 2012)
• "IQ alone is not enough; EQ also matters. In fact, psychologists generally agree that among the ingredients for success, IQ counts for roughly 10% (at best 25%); the rest depends on everything else—including EQ."
  (Bressert, 2007)

Enjoy this article? You might also be interested in learning more about:

• multiple intelligences
• theories of intelligence
• learning styles

References

Bressert, S. (2007). What is Emotional Intelligence (EQ)?. Psych Central. Retrieved from http://psychcentral.com/lib/what-is-emotional-intelligence-eq/0001037

11 Great Ways to Improve Your Memory: Proven Techniques That Really Work

Do you find yourself forgetting where you left your keys or blanking out information on important tests? Fortunately, there are plenty of things that you can do to help improve your memory.

Obviously, utilizing some sort of reminder system can help. Setting up an online calender that sends reminders to your phone can help you keep track of all those appointments and meetings. Creating daily to-do lists can ensure that you don't forget important tasks that need to be completed.

But what about all the important information that you need to actually cement into yourlong-term memory? It will take some effort and even involve tweaking or dramatically changing your normal study routine, but there are a number of strategies you can utilize to get more out of your memory.

Before your next big exam, be sure to check out some of these tried and tested techniques for improving memory. These research-proven strategies can effectively improve memory, enhance recall, and increase retention of information.

Up next - discover one of the most important things you can do to help improve your memory.

This content is provided in partnership with National 4-H Council. 4-H experiences help GROW confident, caring and capable kids. Learn more by visiting their website.

Photo Credit: Oivind Hovland/Ikon Images/Getty Images

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HEALTH NEWS

Cinnamon Provides Impressive Benefits for Blood Sugar, Heart Health, Inflammation and More

Monday, April 13, 2015
Linda J. Dobberstein, Chiropractor, Board Certified in Clinical Nutrition

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Cinnamon has a most impressive history spanning several millennia and is the most commonly used spice in the world. From its flavorful use as a spice in cooking and enticing aromas, burning in incense, or in ancient practices and traditions of the early Egyptians, it has been in use since early 2000 B.C. It has become enormously popular throughout the world rivaled by only chocolate and cassia over the last few centuries. This popular spice provides a surprising wide array of medicinal benefits surpassing benefits of other spices. 

Traditional Uses of Cinnamon

The traditional uses of cinnamon are extensive. The journalEvidence Based Complementary Alternative Medicine in 2014 published a thorough review article on the diverse benefits of cinnamon. The summary list is impressive. It is a powerful antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, anticancer, lipid and cardiovascular disease lowering compound. In addition, cinnamon demonstrates activity against neurodegenerative disorders like Alzheimer’s and Parkinson’s diseases. What follows is a discussion about some of the benefits of this inviting spice.

Cinnamon has traditionally played several roles in the health of oral hygiene in that it has been used to treat toothaches, improve the flora of the mouth, and improve bad breath. It is commonly found in toothpaste, mouthwashes, floss, gum and more to help with dental health and fresh breath. Just take a look at the flavors found in these personal hygiene products – cinnamon flavor is ubiquitous.

Cinnamon essential oil has also been traditionally used to help stop mosquito larvae from hatching and as a natural insecticide.

The Antioxidant King of Spices

Cinnamon provides the highest antioxidant activity compared to other common spices (anise, ginger, licorice, mint, nutmeg, and vanilla) used in foods. It also surpasses any synthetic food preservatives/antioxidants, i.e. BHA, BHT, and propyl gallate used within the food industry. This popular spice mops up and protects against some of the most damaging free radicals including the superoxide radical. Along with mint, it provides the highest level of protection in stopping oxidation or inhibiting high levels of free radical damage compared to other common spices.

Even more impressive was the role of cinnamon cassia in providing protective inhibitory effects against inducible nitric oxide (iNOS). iNOS is a form of nitric oxide, a signaling molecule, that when it is in excess creates inflammatory, toxic reactions to tissues. Excess iNOS is terribly toxic to nerve cells and DNA. It promotes tumor growth and cancer cell growth, disrupts heart contractions andcauses heart disease, and is heavily involved with chronic inflammation. Cinnamon cassia halted this process.

Neurological Inflammation and Neurodegeneration

In regards to brain health concerns, add cinnamon to your supplement and grocery list along with omega 3 oils, curcumin, and grape seed extract. Research showed that active components of cinnamon protected against brain damage and swelling in rats caused by stroke from disruption of oxygen and blood and the release of excitatory toxic chemicals like glutamate. New research shows cinnamon helps glutathione production reducing oxidative stress and problems with mitochondrial dysfunction in the brain. Studies also show that cinnamon cassia helps prevent and potentially treat neurodegenerative diseases associated with microglial cell inflammation induced by several dangerous inflammatory compounds like COX-2, lipopolysaccharide (LPS) and NF-kappaB. These compounds often create a domino effect if left unchecked. The phytochemicals in cinnamon were able to restrain this process. This is immensely positive for those with concerns of Alzheimer’s, Parkinson’s, MS, CFS/ME, Lyme’s, depression, fibromyalgia and other neurological disorders.

Blood Sugar, Blood Pressure, and AGEs

The use of cinnamon has been popular among diabetics for several years and with good reason.Research shows many positive benefits. One of the active components found in cinnamon was shown to derail the progression of high blood pressure that types 1 and 2 diabetics often struggle with because of insulin deficiency. In addition, several of the proanthocyanidins found in the cinnamon bark inhibited the formation of AGEs, – advanced glycation endproducts. AGEs are the result of excess blood sugar attaching to proteins, making things abnormally stiff and damaged. An elevated hemoglogin A1C is a measurement of AGEs in the body. The more elevated hemoglobin A1C is, the higher the presence of AGEs that result in tissue damage to the kidneys, eyes, nerves and more. It is imperative to have the hemoglobin A1C in the optimal range of 4.8 - 5.5. Higher levels even at 5.6 - 6.0 are linked with progressive neurodegenerative risks and disease development.

Cholesterol, Heart, C-Reactive Protein, and Fatty Liver

Several studies clearly demonstrate remarkable benefits for blood glucose and cholesterol levels and the active components of cinnamon.  Twenty-five years ago, researchers found that a compound in cinnamon was an “insulin potentiating factor”, i.e. improving insulin function. A studyconducted 15 years ago clearly showed that the active phytochemicals in cinnamon provided the most biologically active insulin-supporting compounds compared to nearly 50 other herbs, spices, and medicinal plants for improving blood sugar health. In addition to providing therapeutic benefits for lipid and insulin levels, other research shows that cinnamon extracts may reduce elevated C-reactive protein and elevated liver enzymes that cause non-alcoholic fatty-liver disease or NAFLD.

The benefits for cholesterol and lipid lowering effects are nothing short of amazing. Researchersfound that cinnamon intake caused significant reduction in blood glucose, triglycerides, total cholesterol, and LDL cholesterol levels in humans. This was after only 40 days of supplementation in type 2 diabetics. The study showed that a dose of 1, 3, or 6 grams of cinnamon extract per day accomplished this improvement; the higher the dose, the better the outcome.

Compounds isolated from cinnamon cassia were protective against myocardial ischemia or heart disease. It also helped reduce platelet clumping often associated with clotting disorders and different cancers.

Cancer Risk and Cinnamon

Researchers find cinnamon is potentially useful in the prevention and/or treatment of cancer. Cinnamon was shown to inhibit NF-kappa B, TNF-a, and IL-8, which are inflammatory immune compounds related with cancer cell activation and growth. Animal studies and cell culture studies demonstrate that cinnamon inhibited the blood vessel growth in cancer cells (angiogenesis) and inhibited tumor growth. Other animal studies showed that cinnamon extracts also help with detoxification and glutathione function in the body in animals with colon cancer.

Anti-microbial Benefits of Cinnamon

Cinnamon oils provide antimicrobial activity against a number of different germs. These include various Gram positive bacteria (Listeria monocytogenes, Enterococcus faecalis, Staph. aureus, and Bacillus cereus) and Gram negative bacteria (Salmonella choeraesuis, E. coli, Pseudomonas aeruginosa, and Yersinia enterocolitica). It also was effective against Candida albicans and Saccharomyces cerevisiae. Quite impressive to say the least!

As you can see, cinnamon is far more than a favorite spice. The health benefits are impressive and far reaching. No single medication could ever do what this aromatic spice can. Consider adding a little dash here or there of pure cinnamon with your various beverages or foods. Try some with your protein smoothie in the morning too. If you are dealing with an active problem, using a standardized cinnamon extract with the natural phytochemicals present in a therapeutic amount provides the best beneficial support.

Quality of Cinnamon Supplements

All cinnamon supplements are not the same! We recommend a special water-soluble extract of cinnamon’s polyphenol Type-A polymers, called CinnulinPF®. Ongoing research at the USDA has identified these polyphenols as the bioactive factors in cinnamon that support healthy insulin function and act as antioxidants. CinnulinPF® is the only clinically-tested cinnamon extract on the market. In fact, other extracts of cinnamon may contain a toxic fat-soluble compound making long-term use of them uncertain. This may be insignificant when using cinnamon as a spice, but it is quite important when you are taking a cinnamon supplement. The potentially problematic compounds have been removed from CinnulinPF®.*

The next time you are out with friends enjoying a latte with cinnamon share a little trivia about this fascinating spice. It just might open up a discussion about how they can learn to use cinnamon extracts to help with their metabolic syndrome, blood pressure problems or persistent sinus infection that they have been unsuccessfully treating. It may even provide helpful tricks to navigate through mosquito season. Cinnamon provides a wonderful opportunity to “spice up your life”, protect, and revitalize!

Supplements that contain cinnamon

Supplements that contain cinnamon

PURENERGY: An essential nutrient for body structureHyaluroni...

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An essential nutrient for body structureHyaluroni...: An essential nutrient for body structure Hyaluronic Acid (HA)  may very  well  be the  single  most important compound in the str...

PURENERGY: http://www.wellnessresources.com/

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This Is What Happens When You Place An Ice Cube At This Point On Your Head

• Uplifting

March 20, 2015

14 82579

We all want to live longer, look younger, have more energy and lead a fuller life, right? How can it be done?

Of course, eat right, be active, keep your mind sharp, and don’t do high-risk activities is one way. But it turns out, an ice cube and a few moments of your time helps too. At the base of your skull on the neck there is a point known as Feng Fu.

It’s a pressure point found at the base of the skull just below the bottom ridge of the skull cap at the top of the neck. If you put ice on it regularly, it triggers rejuvenation in your body.

Illness seems to disappear and you find yourself more energetic and just plain happier.

Lie on your stomach and put an ice cube at the Feng Fu point. Leave it there for 20 minutes. You can also use a bandage to fix it in place if you’re on the go.

Doing it once in the morning on an empty stomach and then again once before bed. What does it do?

1. It improves your sleep quality
2. It improves your mood.
3. It helps regulate your gut.
4. It relieves colds.
5. It relieves toothaches and headaches.
6. It may help relieve lung and cardiovascular diseases.
7. It may help thyroid issues.
8. It may relieve PMS.
9. It may improve mental health.

Sources

https://theory.yinyanghouse.com/acupuncturepoints/gv16
http://www.sacredlotus.com/go/acupuncture/point/du-16-feng-fu-wind-mansion
http://www.alive.com/articles/view/19525/connect_the_dots_for_pain_relief

PURENERGY: http://www.wellnessresources.com/

PURENERGY: http://www.wellnessresources.com/: http://www.wellnessresources.com/

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High Blood Pressure Related Deaths Are Way Up: CDC

By Dr. Mercola

The number of deaths due to hypertension, or high blood pressure, increased nearly 62 percent from 2000 to 2013, according to a new report from the US Centers for Disease Control and Prevention (CDC).1

Currently, about 70 million US adults struggle with the condition, which amounts to one in every three adults. Only 52 percent of those who have been diagnosed have their blood pressure levels under control, and another one in three US adults has pre-hypertension, which means blood pressure is elevated and at risk of progressing to full-blown hypertension.2

If your blood pressure is elevated, it means the force of blood pushing against the walls of your arteries is too high, which can cause damage over time. Many are familiar with the related heart risks this can cause. For instance, high blood pressure increases your risk of heart disease, heart failure and stroke.

Less well-known, but equally important, is the fact that high blood pressure can contribute to kidney failure, by weakening and narrowing blood vessels in your kidneys, and problems with memory and understanding.

High blood pressure has even been linked to an increased risk of developing, and dying from, cancer,3 and is known to trigger and worsen complications ofdiabetes, including diabetic eye disease and kidney disease.

Even Slight Weight Gain Increases Your Blood Pressure Levels

If you're overweight or obese, you have a greater risk of developing high blood pressure. However, research presented last year at the American Heart Association's High Blood Pressure Research Scientific Sessions in San Francisco, California found that even a slight increase in weight may drive your levels up.

In a small study of 16 people, participants were asked to eat an extra 400 to 1,000 calories a day for eight weeks, in order to add about 5 percent to their body weight (about 10 excess pounds for a 200-pound person).4

At the end of the study, those who put on weight had their systolic blood pressure rise by an average of 4 mm Hg, from 114 to 118 mm Hg. This is still considered to be in the healthy range if the lower number (diastolic measure) is also healthy.

However, greater increases in blood pressure were seen in those who put on weight in their abdomen. This makes sense since research suggests your waist size may be an effective measure for assessing obesity-related hypertension risk.5

If you have a high waist-to-hip ratio, i.e. you carry more fat around your waist than on your hips, you may be at an increased risk for obesity-related hypertension.

To calculate your waist-to-hip ratio, measure the circumference of your hips at the widest part, across your buttocks, and your waist at the smallest circumference of your natural waist, just above your belly button.

Then divide your waist measurement by your hip measurement to get the ratio. (The University of Maryland offers an online waist-to-hip ratio calculator you can use.6) The Mayo Clinic uses the following waist-to-hip ratio designations to evaluate your health risk:

Dietary Sugar Raises Your Blood Pressure

One of the primary underlying causes of high blood pressure is related to your body producing too much insulin and leptin in response to a high-carbohydrate (i.e. high sugar) and processed food diet.

You've probably heard of the DASH diet, which is claimed to be among the most effective for controlling hypertension. It consists largely of fresh vegetables, fruits, lean protein, whole grains, low-fat dairy, and very low sodium content.

But it's ALSO low in sugar/fructose. So, while people on DASH diets do tend to show reduced hypertension, the reason for this may not be solely the reduction in salt, but the reduction in sugar. The same holds true for reducing your intake of processed foods, which are top sources of both heavily processed salt and sugar/fructose.

Research shows that dietary sugars influence blood pressure and serum lipidsindependent of the effects of sugars on body weight.7 In a review in the journalOpen Heart, the authors also argue that the high consumption of added sugars in the US diet may be more strongly and directly associated with high blood pressure than the consumption of sodium.8 They write:9

"Evidence from epidemiological studies and experimental trials in animals and humans suggests that added sugars, particularly fructose, may increase blood pressure and blood pressure variability, increase heart rate and myocardial oxygen demand, and contribute to inflammation, insulin resistance and broader metabolic dysfunction.

Thus, while there is no argument that recommendations to reduce consumption of processed foods are highly appropriate and advisable, the arguments in this review are that the benefits of such recommendations might have less to do with sodium—minimally related to blood pressure and perhaps even inversely related to cardiovascular risk—and more to do with highly-refined carbohydrates."

How Does Sugar Affect Your Blood Pressure?

One 2010 study showed that consuming a high-fructose diet lead to an increase in blood pressure of about 7mmHg/5mmHg, which is greater than what is typically seen with sodium (4mmHg/2mmHg).10

Research also shows that drinking a single 24-ounce fructose-sweetened beverage leads to greater increases in blood pressure over 24 hours than drinking a sucrose-sweetened beverage,11 which again points to the detrimental effects of fructose on your health. Why is it so bad for your blood pressure levels?

In order to effectively treat and recover from high blood pressure, it's important to understand its underlying cause, which is often related to your body producing too much insulin and leptin in response to a high-carbohydrate and processed food diet. As your insulin and leptin levels rise, it causes your blood pressure to increase. Eventually, you may become insulin or leptin resistant.

As explained by Dr. Rosedale, insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can't store magnesium so it passes out of your body through urination. Magnesium stored in your cells relaxes muscles.

If your magnesium level is too low, your blood vessels will be unable to fully relax, and this constriction raises your blood pressure. Fructose also elevates uric acid, which drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. (Uric acid is a byproduct of fructose metabolism. In fact, fructose typically generates uric acid within minutes of ingestion.)

Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in blood pressure. So any program adapted to address high blood pressure needs to help normalize both your insulin/leptin sensitivity and uric acid level.

Eliminating Excess Sugar Knocks Out Three Issues at Once

As it turns out, by eliminating excess sugar/fructose from your diet, you can address all three issues (insulin, leptin, and uric acid) in one fell swoop. As a standard recommendation, I recommend keeping your total fructose consumption below 25 grams per day.

If you're insulin resistant (about 80 percent of Americans are), have high blood pressure, diabetes, heart disease, or other chronic disease, you'd be wise to limit your fructose to 15 grams or less per day, until your condition has normalized.

In his book The Sugar Fix, Dr. Richard Johnson includes detailed tables showing the content of fructose in different foods. Keep in mind that for most Americans, in order to lower your fructose/sugar consumption you'll also need to eliminate sugar-sweetened beverages and processed foods.

Staying Fit Can Keep Your Blood Pressure Healthier, Longer

It's not only your diet that matters for healthy blood pressure… a comprehensive fitness program is another strategy that can improve your blood pressure and heart health on multiple levels (such as improving your insulin sensitivity). For example, research shows that men who are fit can stave off increases in blood pressure that tend to occur with age. In men with strong heart fitness, blood pressure levels didn't start increasing until their mid-50s. However, in sedentary men, signs of high blood pressure appeared in their mid-40s.12

Study co-author Dr. Xuemei Sui, an assistant professor in the department of exercise science at the University of South Carolina's Arnold School of Public Health, told Medicine Net:13 "A higher level of fitness can significantly delay this natural increase of blood pressure with age… For those with a high level of fitness, it will take almost [an additional] decade" to develop early signs of high blood pressure."

To reap the greatest rewards, I strongly suggest including high-intensity interval exercises in your routine. You'll also want to include weight training. When you work individual muscle groups you increase blood flow to those muscles, and good blood flow will increase your insulin sensitivity. If you want to kill several birds with one stone, exercise barefoot outdoors on sunny days. Not only will you get much-needed sunshine to promote production of heart-healthy vitamin D, but bright daylight sun exposure will also help maintain a healthy circadian clock, which will help you sleep better.

Poor sleep is yet another oft-ignored factor that can cause resistant hypertension. Going barefoot, meanwhile, will help you ground to the earth. Experiments show that walking barefoot outside—also referred to as Earthing or grounding—improves blood viscosity and blood flow, which help regulate blood pressure. Keep in mind that, in most cases, high blood pressure is a condition that can be managed and oftentimes reversed with natural lifestyle changes.

Grape Seed Extract and Bilberry Extract for Heart Health

Grape seed and bilberry extract are two more natural tools that may help support healthy blood pressure levels. Rich in antioxidants including flavonoids, linoleic acid and phenolic procyanidins, grape seed extract has previously been shown to help dilate blood vessels and was shown to lower blood pressure in people with metabolic syndrome (most of whom also had prehypertension). After taking grape seed extract for four weeks, systolic blood pressure (the top number) dropped 12 points on average while diastolic blood pressure (the bottom number) dropped an average of 8 points.14

The European blueberry, bilberry, which is also rich in antioxidants, is most well known for prevent and even reversing eye conditions like macular degeneration. However, research shows it also has cardioprotective effects. Bilberries are a good source of flavonoids, especially anthocyanins, which have powerful antioxidant activity. Research found that it offers numerous cardioprotective effects, including anti-ischemic and anti-arrhythmic activity.15

Be Aware of White Coat Hypertension

"White coat hypertension" is a term used for when a high blood pressure reading is caused by the stress or fear associated with a doctor or hospital visit. This can be a transient yet serious concern, and it's estimated that up to 20 percent of people diagnosed with hypertension actually only have white coat hypertension, which means their blood pressure was only elevated because they were nervous.16 If this applies to you, try testing your blood pressure levels at home instead. Stress reduction is also key. Below, I will address stress reduction, and provide a technique that can help you control stress that may be contributing to high blood pressure.

Also, to decrease your risk of being falsely diagnosed with hypertension in this situation, take a moment to calm down (be sure to arrive for your appointment ahead of time so you can unwind), then breathe deeply and relax when you're getting your blood pressure taken. Some doctors may actually recommend antidepressants as a solution to help their patients "relax," but be aware that this will likely cause far more harm than good.

My Top-Recommended Strategies to Prevent Hypertension

If you are diagnosed with high blood pressure, dietary strategies will be crucial to controlling your levels. Avoiding processed foods (due to their being high in sugar/fructose, grains, trans fat and other damaged fats and processed salt) is my number one recommendation if you have high blood pressure. Instead, make whole, ideally organic, foods the focus of your diet. As you reduce processed foods, and other sources of non-vegetable carbs, from your diet, you'll want to replace them with healthy fat. Sources of healthy fats to add to your diet include:

Avocados	Butter made from raw, grass-fed organic milk	Raw dairy	Organic pastured egg yolks
Coconuts and coconut oil (coconut oil actually shows promise as an effective Alzheimer's treatment in and of itself)	Unheated organic nut oils	Raw nuts, such as pecans and macadamia, which are low in protein and high in healthy fats	Grass-fed meats or pasture raised poultry

I encourage you to read through my full list of strategies to prevent hypertension, however, below you'll find some additional highlights.

1. Skip breakfast: Research shows that intermittent fasting helps fight obesity and type 2 diabetes, both of which are risk factors for high blood pressure. Your body is most sensitive to insulin and leptin after a period of fasting. While there are many types of fasting regimens, one of the easiest to comply with is an eating schedule where you limit your eating to a specific, narrow window of time each day. I typically recommend starting out by skipping breakfast, and making lunch your first meal of the day.
2. Optimize your vitamin D levels: Arterial stiffness (atherosclerosis) is a driving factor for high blood pressure. As your blood travels from your heart, cells in the wall of your aorta, called baroreceptors, sense the pressure load, and signal your nervous system to either raise or lower the pressure. However, the stiffer your arteries are, the more insensitive your baroreceptors become, and the less efficient they become at sending the appropriate signals. Vitamin D deficiency is, in turn, linked to stiff arteries, which is why optimizing your levels is so important.
3. Address your stress: The link between stress and hypertension is well documented. Suppressed negative emotions such as fear, anger, and sadness can severely limit your ability to cope with the unavoidable every day stresses of life. It's not the stressful events themselves that are harmful, but your lack of ability to cope. I recommend the Emotional Freedom Technique (EFT) to transform your suppressed, negative emotions and relieve stress.
4. Normalize your omega 6:3 ratio: Most Americans get too much omega-6 in their diet and far too little omega-3. Consuming omega-3 fats will help re-sensitize your insulin receptors if you suffer from insulin resistance. Omega-6 fats are found in corn, soy, canola, safflower, and sunflower oil. If you're consuming a lot of these oils, you'll want to avoid or limit them.
5. Optimize your gut flora: Compared to a placebo, people with high blood pressure who consumed probiotics lowered systolic blood pressure (the top number) by 3.56 mm Hg and diastolic blood pressure (the bottom number) by 2.38 mm Hg.17 The best way to optimize your gut flora is by including naturally fermented foods in your diet, which may contain about 100 times the amount of bacteria in a bottle of high-potency probiotics.
6. Maintain an optimal sodium-potassium ratio: An imbalanced ratio may lead to hypertension. To ensure yours is optimal, ditch all processed foods, which are very high in processed salt and low in potassium and other essential nutrients. Instead, eat a diet of whole, unprocessed foods, ideally organically and locally-grown to ensure optimal nutrient content. This type of diet will naturally provide much larger amounts of potassium in relation to sodium.
7. Eliminate caffeine: The connection between coffee consumption and high blood pressure is not well understood, but there is ample evidence to indicate that if you have hypertension, coffee and other caffeinated drinks and foods may ex­acerbate your condition.
8. Vitamins C and E: Studies indicate that vitamins C and E may be helpful in lowering blood pressure. If you're eating a whole food diet, you should be getting sufficient amounts of these nutrients through your diet alone. If you decide you need a supplement, make sure to take a natural (not synthetic) form of vitamin E. You can tell what you're buying by care­fully reading the label. Natural vitamin E is always listed as the "d-" form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic vitamin E is listed as "dl-" forms.
9. Olive leaf extract: In one 2008 study, supplementing with 1,000 mg of olive leaf extract daily over eight weeks caused a significant dip in both blood pressure and LDL ("bad") cholesterol in people with borderline hypertension. If you want to incorporate olive leaves as a natural adjunct to a nutrition­ally sound diet, look for fresh leaf liquid extracts for maximum synergistic potency. You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in about two quarts of boiling water and let it steep for three to 10 minutes. The tea should be a medium amber color when done.
10. Quick tricks: Increasing nitric oxide in your blood can open con­stricted blood vessels and lower your blood pressure. Methods for in­creasing the compound include taking a warm bath, breathing in and out through one nostril (close off the other nostril and your mouth), and eating bitter melon, rich in amino acids and vitamin C.