Dr. Alan J. Flint, project director at Harvard School of Public Health said: “Higher intake of whole grains was associated with a lower risk of hypertension in our cohort of over 31,000 men,”

A reason the study cited, is that whole grains contain fiber which produces the by-products that may reduce damage to your arteries and help prevent high blood pressure.

Fiber rich whole foods are way much better than taking supplements. Fiber rich whole foods contain several nutrients.

To maximize the effect of these fiber rich whole foods, you have to take antioxidants, vitamins and minerals. Most notable should be potassium.

A recent study however, which was published in the Journal of American Medical Association, showed that 200 micrograms of selenium daily did nothing to defend against the disease.

What’s worse is that, in some men, taking selenium everyday increased the risk of diabetes.

Howard Parnes, MD, who conducted the study says there is no need to take selenium supplement unless your doctor says so. The mineral selenium is found naturally in Brazil nuts, red meat and grains.

I’ve found out that the best sources of calcium, magnesium and potassium are readily available in the grocery.

Here they are quickly:

I. Calcium adult daily requirement is 1000 mg
Best sources:
One cup boiled spinach equals 245 mg
One cup Yogurt has 447 mg
One cup Goat’s milk has 326 mg

II. Magnesium - adult daily requirement is 400 mg
Best sources:
One cup swiss chard equals 150 mg
One cup boiled spinach equals 157 mg
One cup of steamed broccoli equals 39 mg

III. Potassium – adult daily requirement is 4700 mg
Best sources:
One cup of cooked spinach equals 840 milligram
5 oz Crimini mushrooms, raw - 635 mg
One cup Swiss chard - 961 mg
A medium baked potato provides 800 mg
One cup of steamed broccoli equals 505 mg
A medium tomato has 290 mg
A medium-size banana contains 450 mg
One cup of cantaloupe has 430 mg
One papaya has 781.28 mg
8 oz coconut water equals 164 mg

Yes, talk of effectiveness. Just eating a few helping of this food takes good care of your daily Calcium, magnesium and potassium needs.This food is simply the best. It contains the three must-take in order to reduce blood pressure.

Calcium, Magnesium and Potassium. I call them CMP. If taken regularly, these mighty trio will control your blood pressure.

Well, you can load up with the Calcium Magnesium and Potassium by popping your vitamin pills. But isn’t it better to get them naturally through the food we eat?

If you want to load with calcium you can eat broccoli, celery, cabbage,basil, thyme, dill seed and cinnamon. You can also take glasses of goat’s milk.

For potassium, the lowly banana is a great source. Other good sources of potassium are fennel, eggplant, mustard greens, brussel sprouts and broccoli.

For magnesium, you can get them from cucumber, green beans and a variety of seeds, including sunflower seeds, sesame seeds

So, that’s a basketful of fruits and vegetables in there right?

If you have to pick the one food that takes care of your calcium, magnesium and potassium needs, then take SPINACH.

It can also reduce the risk of developing osteoporosis and diabetes. Brisk walking also strengthens our bodies particularly if done in inclined surface. Other health benefits include reduction of stress and depression.

It is also a very effective way to reduce weight. Studies have shown that if a person walks 10,000 steps in one day, he or she can burn from 2500-3500 calories in one week.

If you are dead serious in reducing weight, experts agree that you have to complete 10,000 to 15,000 steps in one day. Just how far this is in miles or kilometers?

Well, have you tried calculating the length of your steps? If not, why not go to an open space and measure a distance, say 50 meters. Put markers on both ends. Walk from point 0 to point 50 then back. Do this 2 or 3 times and each time measure how many steps it took you to tread the 50 meters.

For example, you got the following measurements: a) 72 steps to walk from point ) to point 50. b) 70 steps from point 50 to point 0 c)69 d)70 e)72 f)71. If we average these figures that would be 70.66 steps for the 50 meter distance.

Computing, we divide 50 meters by 70.66 steps and that would be 0.70 meter per step. OK?

Now, how far then is 10,000 steps? That would be 7 kilometers. (10,000 x 0.70). So for a walk to be considered a weight reducing, it should be at least 7 kilometers in one day.

This is Part 1.