the blood pressure solution - control your blood pressure naturally
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http://www.bubok.com/books/205911/The-Blood-Pressure-Solution--Control-Your-Blood-Pressure-Naturally Introduction 6Chapter 1: A Silent Epidemic 10Chapter 2: The Hidden Dangers of High Blood Pressure 12Breaking Down Blood Vessels 12Hurting Your Heart 14Killing Your Kidneys 15Brain Damage 16Problems in the Bedroom 17Eye Opening Issues 18Bad to the Bone 18Chapter 3: Understanding Blood Pressure 20What Is Blood Pressure? 20What Do The Numbers Mean? 21How Can We Change Our Blood Pressure? 23Chapter 4: Common Causes of High Blood Pressure 26Chapter 5: The Healthcare Industry?s Answer to HighBlood Pressure 29Chapter 6: The Blood Pressure Solution: Naturally Lower YourBlood Pressure 35Category 1: Dietary Adjustments 38Category 2: Smart Supplementation 51Category 3: Reducing Body Fat 88Category 4: Exercise 91Category 5: Stress Reduction 98Category 6: Eliminating Toxins 117Chapter 7: The Blood Pressure Solution: Implementation Plan 122TRANSCRIPT
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Disclaimer
This manual is not intended to provide medical advice or to take the place
of medical advice and treatment from your personal physician. Readers are
cfxkugf"vq"eqpuwnv"vjgkt"qyp"fqevqtu"qt"qvjgt"swcnkgf"jgcnvj"rtqhguukqpcnu"regarding the treatment of medical conditions. The author shall not be held
liable or responsible for any misunderstanding or misuse of the information
contained in this manual or for any loss, damage, or injury caused, or
alleged to be caused, directly or indirectly by any treatment, action, or
application of any food or food source discussed in this manual. The U.S.
Food and Drug Administration have not evaluated the statements in this
book. This information is not intended to diagnose, treat, cure, or prevent
any disease.
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Dedication
O{"rgtuqpcn"okuukqp"vq"jgnr"oknnkqpu"qh"rgqrng"gplq{"dgvvgt"jgcnvj"cpf"v-ness can be traced back to my youth.
On my 12th birthday, my Dad gave me an exercise book would forever im-
plant into my mind the importance of working out and paying attention to
diet and health.
Over the years I forgot the lessons in that book and became very unhealthy,
as did my good old Dad. Though, as fate would have it, that book stayed
with me, locked away in an old box. But even though I didnt have it on my
bookshelf...I always knew it was there.
When I hit my rock-bottom health-wise, I dug that old book out, and it re-
minded me of what was absolutely possible. It gave me the courage to make
permanent changes in my life, to reclaim control over my health, and it has
changed my life for the better.
The simple truth is that the human body was meant for far greater things
than just getting old and fat, and succumbing to silent killers like high blood
pressure.
So, I am dedicating this book to my Dad, who is the best living example of
how the principles contained in this book can completely reverse years of
dietary abuse and neglect.
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Today, Dad plays full court basketball at the local YMCA 3 days a week with
men half his age, leg presses almost 3 times his bodyweight, and has text-
book perfect blood pressure readings.
And believe it or not, hes accomplished all of this just one year after being
told he could have a stroke at any minute due to chronic and extremely high
blood pressure readings.
Thanks Dad...for being such a great example to thousands of others, and for
being my biggest fan.
Ken
Spring 2013
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Contents
Introduction 6
Chapter 1: A Silent Epidemic 10
Chapter 2: The Hidden Dangers of High Blood Pressure 12
Breaking Down Blood Vessels 12
Hurting Your Heart 14
Killing Your Kidneys 15
Brain Damage 16
Problems in the Bedroom 17
Eye Opening Issues 18
Bad to the Bone 18
Chapter 3: Understanding Blood Pressure 20
What Is Blood Pressure? 20
What Do The Numbers Mean? 21
How Can We Change Our Blood Pressure? 23
Chapter 4: Common Causes of High Blood Pressure 26
Chapter 5: The Healthcare Industrys Answer to High
Blood Pressure 29
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Chapter 6: The Blood Pressure Solution: Naturally Lower Your
Blood Pressure 35
Category 1: Dietary Adjustments 38
Category 2: Smart Supplementation 51
Category 3: Reducing Body Fat 88
Category 4: Exercise 91
Category 5: Stress Reduction 98
Category 6: Eliminating Toxins 117
Chapter 7: The Blood Pressure Solution: Implementation Plan 122
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Introduction
On behalf of the entire Primal Health team, I want to thank you for purchas-
ing the Blood Pressure Solution!
This guide is more than just a collection of commonly found advice; instead
it is a system that works together to tackle high blood pressure holistically
cpf"htqo"ocp{"fkgtgpv"cpingu0"D{"cvvcemkpi"ocp{"qh"vjg"wpfgtn{kpi"ecwugu"qh"jkij"dnqqf"rtguuwtg"cv"qpeg."{qw"yknn"etgcvg"c"u{pgtikuvke"ggev"vjcv"yknn"dramatically elevate your health and help you regain normal blood pressure
readings.
Vjgtg"ku"uqogvjkpi"gnug"vjcv"ku"fkgtgpv"cdqwv"vjku"iwkfg"cu"ygnn0"
This guide was built out of necessity.
In 2011 my 65-year-old dad was in bad shape. His weight had slowly but
surely crept up the last several years. Also, his energy levels were very low...
and along with that came irritability and mood swings. As so often is the
ecug."o{"oqo"kpvwkvkxgn{"mpgy"vjcv"uqogvjkpi"ycu"wr0"
My mom had convinced him to visit a free local health fair to get a checkup.
Dad didnt like to go see doctors and she felt like this would be a way to at
least have a nurse check his basic vitals. Her hope was that everything was
ok, but she could sense that something was amiss with dads health. That
chvgtpqqp."cu"vjg"pwtug"rwv"vjg"dnqqf"rtguuwtg"ew"qp"jko"cpf"dgicp"vjg"process of taking his blood pressure reading, she got a strange look in her
eyes.
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p"hcev."ujg"iqv"wuvgtgf"cpf"uvctvgf"vq"dctm"qwv"qtfgtu"vq"o{"rctgpvu0"Jgt"words to my dad went something like this:
Sir, you need to go to the emergency room right now. I mean right now...
immediately! Your blood pressure is so high you could have a stroke any
minute. Go now!
My parents knew she wasnt joking but Dad just hated the thought of going
vq"c"fqevqt"cpf"jcxkpi"vq"dg"rwv"qp"ugxgtcn"fkgtgpv"jkij"dnqqf"rtguuwtg"medications. He had watched his friend Steve go through this same thing
cpf"jcf"ykvpguugf"vjg"fgxcuvcvkpi"ggev"vjcv"cnn"vjgug"ogfkecvkqpu"jcf"jcf"qp"Uvgxg0"Pqv"qpn{"ygtg"vjg"ukfg"ggevu"qh"ownvkrng"jkij"dnqqf"rtguuwtg"medications making Steve miserable, but the monthly cost was nothing to
laugh at either.
So Dad convinced my mom to just take him home and let him try the natural
way to lower blood pressure.
Ngv"og"dg"engct
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Naturally, when I found out about my dads skyrocketing blood pressure re-
sults I had to share with him everything I had learned, and how a few simple
changes could get his blood pressure under control.
Jcxkpi"ktvgf"ykvj"jkij"dnqqf"rtguuwtg"o{ugnh"c"{gct"gctnkgt"vjcp"o{"fcf."and after experimenting with several approaches, I had stumbled across a
method of slightly altering my lifestyle, just slightly enough to get my blood
pressure back in the normal range.
The information I shared with him worked wonders, and this is not an
exaggeration in the least.
Today my dad is 66 yrs. old, works out at the local YMCA every day (some-
times twice a day), and has more energy and vitality that he had when he
was in his 40s.
I probably wouldn t be alive. Ive told Ken several tims: Ken s I look back in hindsight, you saved my life.
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Now, I dont know if you bought this book because you wanted to yourself,
or if you had someone like my mom pushing you to take a serious look at
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Either way, we are going to begin with the assumption that you have either
dggp"tgegpvn{"fkcipqugf."qt"hggn"rtgvv{"eqpfgpv"vjcv"{qw"jcxg"rtg/j{rgt-vgpukqp"qt"jkij"dnqqf"rtguuwtg0
Before I begin teaching you how to naturally lower your blood pressure, I
want you to fully realize just how serious having high blood pressure really
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Wphqtvwpcvgn{."oquv"rgqrng"pgxgt"pf"qwv"wpvkn"kvu"vqq"ncvg0
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C H A P T E R 1
A Silent Epidemic
High blood pressure has been called the silent
killer. This is because much of the damage it
causes to your cardiovascular system, brain,
kidneys, and other organs does not immediately
present any noticeable signs such as pain or
discomfort. Instead, the insidious nature of high
blood pressure works silently to undermine your
health with devastating consequences.
Did you know that high blood pressure (hypertension) is indicated as either
the primary or contributing cause of death for over 1,000 deaths per day in
the United States alone?
Did you know that high blood pressure is the leading cause of stroke?
Did you know that high blood pressure is a major cause of heart attacks?
Tgugctej"ujqyu"wu"vjcv"cdqwv"8;'"qh"rgqrng"yjq"jcxg"c"tuv"jgctv"cvvcem."99'"yjq"jcxg"c"tuv"uvtqmg."cpf"96'"yjq"jcxg"eqpiguvkxg"jgctv"hcknwtg."also have blood pressure.
In the United States, over 31% of the adult population has high blood
pressure. Thats 1 in 3 adults! That works out to around 78 million people,
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cpf"vjg"tgugctej"eqptou"vjcv"qpn{"cdqwv"jcnh"qh"vjgo"jcxg"vjgkt"jkij"blood pressure under control.
Whats even more alarming is the fact that another 30% of the U.S. popula-
vkqp"uwgtu"htqo"rtgj{rgtvgpukqp0"Vjku"ogcpu"vjcv"vjgkt"gngxcvgf"dnqqf"pressure readings are not yet high enough to make a diagnosis of full-blown
hypertension. However, the diagnosis of prehypertension should be taken
as a serious warning. Without immediate dietary and lifestyle changes, they
will be facing the development of hypertension in the near future.
Cnn"vqnf."ctqwpf"382"oknnkqp"W0U0"cfwnvu"ctg"uwgtkpi"ykvj"c"eqpfkvkqp"vjcv."when uncontrolled, can lead them to having a stroke, heart attack, kidney
damage, and even brain damage.
As you can see, not only is high blood pressure a silent killer...but it has also
dgeqog"c"ukngpv"grkfgoke0"
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Resources:
1. n.a. High Blood Pressure Facts, Centers for Disease Control and Prevention.USA.gov. March 20, 2013. April 23,
2013. http://www.cdc.gov/bloodpressure/facts.htm.
40"p0c0"Jgctv"Fkugcug"Hcevu."Egpvgtu"hqt"Fkugcug"Eqpvtqn"cpf"Rtgxgpvkqp0WUC0iqx0Octej"3;."42350"Crtkn"45."42350"
http://www.cdc.gov/heartdisease/facts.htm.
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C H A P T E R 2
The Hidden Dangers of High Blood Pressure
Perhaps the most insidious thing about high blood
pressure is that fact that it presents almost no
symptoms that you can readily identify. Instead, it
silently works to undermine your health from the
inside out...often with devastating consequences.
" In fact, the list of life-threatening conditions that are
directly caused by high blood pressure is stunning.
Breaking Down Blood VesselsPerhaps the greatest damage that high blood pressure does is to damage
vjg"xguugnu"vjcv"oqxg"vjg"dnqqf"ctqwpf"{qwt"dqf{0"Vjku"ku"c"etkvkecn"vtcpu-port system that delivers oxygen and nutrients, and takes away carbon
dioxide and wastes.
p"rctvkewnct."jkij"dnqqf"rtguuwtg"cgevu"vjg"ctvgtkgu0"Vjgug"ctg"vjg"xguugnu"that take blood away from the heart to deliver oxygen and nutrition. They
are under a higher amount of pressure than that of the veins, which take
blood back to the heart.
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Having constantly high pressure causes the cells that make up the inside of
your blood vessels to become damaged. They can actually become
jctfgpgf0"[qw"okijv"vjkpm"cv"tuv"vjcv"vjku"ocmgu"vjgo"uvtqpigt."dwv"kv"actually makes them weaker.
The tissue of the blood vessels needs to be elastic so that it can stretch
when pressure increases, and go back to its original shape when pressure
fgetgcugu0"Dwv"yjgp"ctvgtkgu"dgeqog"jctf."vjg{"ecpv"gzrcpf"cpf"eqpvtcev0
When you consume a lot of high processed foods, and your diet includes
hqqfu"eqpvckpkpi"qwt."uwict."cpf"cp{"qh"vjqug"ocpwhcevwtgf"hqqf/"nkmg"ingredients, all of that bad type of fat in your diet can collect in the
hardened areas of the arteries, and eventually cause blockages. Because
this system delivers blood to all parts of the body, blockages can cause
many of those parts to receive reduced amounts of nutrition and oxygen.
Its important to note that a high fat diet isnt the cause of blockages in your
arteries. Rather it is the combination of bad fats, in conjunction with
consuming high amounts of processed foods, which results in the killer
combination. In fact, recent studies show that a diet with higher fat content,
as long as processed foods are removed from the diet, can help bring a
persons overall health markers back into normal ranges.
Eventually blockages can lead to heart attacks, a condition where the heart
fqgupv"igv"gpqwij"qz{igp"cpf"vkuuwg"cevwcnn{"fkgu0"[qw"ecp"cnuq"dgeqog"the victim of a stroke, which is bleeding in the brain that has the same result
of tissue death.
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Yjgp"ctvgtkgu"dgeqog"ygcm."vjg{"ecp"fgxgnqr"cpgwt{uou0"Vjgug"ctg"ctgcu"qh"ygcm"ycnnu"kp"vjg"ctvgtkgu"vjcv"dwddng"qwv0"Cu"vjg{"dwddng"qwv."vjg{"become stretched and unnaturally thin.
Gxgpvwcnn{"vjgug"ecp"dwtuv"cpf"ecp"dg"c"ecwug"qh"uvtqmg0"[qw"ecp"cnuq"dnggf"to death internally when an aneurysm bursts, and there are often no symp-
toms that this is even happening until it is too late to repair the damage.
h"cnn"vjku"uqwpfu"rtgvv{"uect{."kv"ujqwnf0"Jgctv"fkugcug"cpf"uvtqmg"ctg"vjg"number one killers of both men and women, higher than any cancers or
qvjgt"knnpguugu0"Vjku"kupv"uqogvjkpi"vq"dg"vcmgp"nkijvn{0
Hurting Your Heart While weve discussed how heart attacks can happen when arteries are
damaged, there are some other problems caused by high blood pressure
vjcv"ecp"cgev"vjg"jgctv0
When your heart is constantly under arterial high blood pressure, it has to
yqtm"jctfgt0"Vjku"eqpuvcpv"ygct"cpf"vgct"qp"vjg"jgctv"ecp"ecwug"kv"vq"simply get weak, and wear out.
Gxgp"kh"{qw"fqpv"jcxg"c"jgctv"cvvcem."{qw"ecp"uvknn"uwgt"htqo"jgctv"hcknwtg0"Cu"vjg"jgctv"dgeqogu"ygcmgt."kvu"pqv"cdng"vq"rwor"pwvtkgpvu"cpf"icugu"vq"vjg"vkuuwgu."cpf"vjku"dgikpu"vq"cgev"cnn"u{uvgou"qh"vjg"dqf{0
If you have had a heart attack thats damaged your heart, this progression
kpvq"jgctv"hcknwtg"ecp"jcrrgp"gxgp"hcuvgt0"Vjku"itgcvn{"kpetgcugu"{qwt"tkum"qh"future heart attacks and heart failure.
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[qw"ecp"cnuq"jcxg"rtqdngou"urgekecnn{"cgevkpi"vjg"ctvgtkgu"vjcv"uwrrn{"dnqqf"vq"{qwt"jgctv0"Vjgug"ctg"ecnngf"eqtqpct{"ctvgtkgu0"Vjg{tg"urgekcnkgf"in that they deliver blood to and from your heart in order to provide it with
oxygen and nutrients.
If they become hardened or blocked, they can cause your heart to perform
cv"c"nqygt"tcvg."cpf"gxgp"ecwug"c"jgctv"cvvcem0"Vjg{"ecp"cnuq"ecwug"{qw"vq"have an irregular heartbeat or chest pain.
Pqtocnn{"{qwt"jgctv"ku"cdqwv"vjg"ukg"qh"{qwt"uv."dwv"yjgp"{qw"jcxg"jkij"dnqqf"rtguuwtg"{qw"ecp"uwgt"htqo"cp"gpnctigf"jgctv"qp"qpg"ukfg0"Vjg"nghv"side of your heart is responsible for delivering blood to the rest of the body.
When you have high blood pressure, this side can get harder and larger, as
ygnn0"Cp"gpnctigf"jgctv"ku"pqv"cu"gekgpv"cu"c"jgctv"vjcvu"vjg"pqtocn"ukg"hqt"{qwt"dqf{0"Vjku"ecp"kpetgcug"{qwt"tkum"qh"c"jgctv"cvvcem"cpf"jgctv"fkugcug0
Killing Your Kidneys[qwt"mkfpg{u"ctg"cnuq"itgcvn{"cgevgf"d{"jcxkpi"jkij"dnqqf"rtguuwtg0"Ocp{"people dont know that these organs help to regulate your blood pressure
d{"fgetgcukpi"qt"kpetgcukpi"vjg"wkf"kp"{qwt"dnqqf0
When you have high blood pressure, your kidneys can actually develop
scars. Within your kidneys are millions of tiny blood vessels that become
damaged when theyre exposed to constant high pressure.
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Cu"vjg{"dgeqog"uecttgf."vjg{tg"nguu"cdng"vq"fq"vjgkt"lqd"qh"nvgtkpi"dnqqf0"Vjku"ecp"ecwug"{qwt"dqf{"vq"pqv"dg"wpcdng"vq"nvgt"ycuvg"rtqrgtn{."and can lead to kidney disease.
You can also have an aneurysm in the blood vessels of your kidneys. This
type of aneurysm is very deadly due to the amount of blood that travels
through your kidneys. Because your entire blood supply passes through
them, you could die from massive internal bleeding.
Finally, you may develop kidney failure. Kidney failure is the inability of your
mkfpg{u"vq"nvgt"ycuvg"gkvjgt"dgecwug"qh"fcocig"vq"vjg"nctig"qt"vjg"uocnn"arteries that deliver blood to them.
When this happens you may have a buildup of toxins, as well as swelling,
fwg"vq"cp"kpetgcugf"coqwpv"qh"dqfkn{"wkfu0"Qxgt"vkog"{qw"oc{"tgswktg"dialysis. This is a necessary procedure that involves removing the blood
htqo"{qwt"dnqqf."cpf"vjgp"nvgtkpi"kv"vjtqwij"c"ocejkpg."yjkej"ku"vjgp"ugpv"back to the body.
Ultimately, having kidney failure may result in the need for having a kidney
vtcpurncpv0"Jqygxgt."vjg"nkuv"hqt"vjku"ku"xgt{"nqpi."cpf"vjg"rqqtgt"{qwt"qxgt-all health is, the less likely you are to get an organ transplant.
Brain DamageHigh blood pressure is also very bad for the brain. As we already discussed,
jkij"dnqqf"rtguuwtg"rwvu"{qw"cv"kpetgcugf"tkum"qh"uvtqmg0"Vjg"ggevu"qh"c"uvtqmg"ecp"kpenwfg"rctcn{uku."ogoqt{"nquu."cpf"gxgp"fgcvj0"
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However, there are other problems associated with high blood pressure. For
example, people with high blood pressure are at a greater risk for dementia.
This can come as a result of not having enough oxygen being delivered to
the brain.
You can also have impairment to your brain that keeps you from being able
to process information. The earlier in life that you begin to experience high
blood pressure, the greater the damage will become as you age.
Problems in the BedroomOne of the most common causes of erectile dysfunction in men is high
dnqqf"rtguuwtg0"Jkij"dnqqf"rtguuwtg"cgevu"cnn"vjg"dnqqf"xguugnu"kp"vjg"dqf{"cpf"ecp"fgetgcug"qy"vq"vjg"rgpku0
Dwv"kh"{qw"ctg"c"yqocp."fqpv"vjkpm"vjcv"{qwtg"q"vjg"jqqm0"Yqogp"cnuq"tgn{"qp"uvtqpi"dnqqf"qy"vq"vjg"xcikpcn"ctgc"hqt"ugzwcn"ctqwucn"cpf"ucvkuhce-tion. So both men and women should be aware of this issue so that both
sexes are able to identify and prevent any problems of this nature.
In fact, treating high blood pressure often eliminates the need to take drugs,
such as Viagra, for sexual dysfunction. Your best bet for good sexual health
is maintaining good heart health.
Fkewnv{"unggrkpi"ku"cpqvjgt"hcevqt"vq"eqpukfgt0"Uvwfkgu"pqvg"vjcv"jkij"dnqqf"rtguuwtg"cpf"unggr"crpgc"iq"jcpf"kp"jcpf0"Unggr"crpgc"mggru"{qw"htqo"getting enough sleep, and actually puts you at risk for heart disease and
other problems.
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Eye Opening Issues[qwt"g{gu"ctg"cnuq"xgt{"ugpukvkxg"vq"ejcpigu"kp"{qwt"dnqqf"rtguuwtg0"Vjg"blood vessels of the eyes are very small and fragile, and are particularly
vulnerable to being damaged as a result of having high blood pressure.
When the retina is not correctly supplied with blood, it can become
damaged. You can have blurred vision, or even a complete loss of vision,
yjgp"dnqqf"rtguuwtg"iqgu"wpejgemgf0"
If you also have the secondary condition of diabetes, youre particularly at
risk for this type of problem. Diabetes and high blood pressure greatly
increase your risk of eye disease and loss of sight.
Additionally, you could face is blockage in the blood vessels leading to your
optic nerve. This, too, can lead to permanent blurred vision, and even blind-
ness. So its critical that you pay attention to your blood pressure to main-
tain good vision.
Hkpcnn{."qpiqkpi"jkij"dnqqf"rtguuwtg"ecp"ecwug"c"dwknfwr"qh"wkf"kp"{qwt"g{g0"The excess pressure this creates can cause damage and scarring inside the
eye, which can lead to permanent vision deterioration.
Bad to the Bone[qw"okijv"dg"uwtrtkugf"vq"mpqy"vjcv"{qw"ecp"gxgp"uwgt"htqo"dqpg"nquu"cu"c"tguwnv"qh"rtqdngou"ykvj"{qwt"dnqqf"rtguuwtg0"Rgqrng"ykvj"jkij"dnqqf"pressure lose more calcium than those who have normal blood pressure.
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As calcium leaves the bones and enters the bloodstream, bones can be left
weak and brittle. This increases your risk for both osteoporosis, as well as a
itgcvgt"tkum"qh"dtqmgp"dqpgu"fwg"vq"kplwt{0"p"hcev."oquv"jkr"htcevwtgu"kp seniors are actually a result of bone disease.
Yjkng"ogp"ecp"uwgt"htqo"quvgqrqtquku."yqogp"ctg"igpgtcnn{"oqtg"cv"tkum"chvgt"ogpqrcwug0"v"ku"korqtvcpv"vq"mggr"vtcem"qh"{qwt"dnqqf"rtguuwtg."cpf"take corrective action whenever necessary.
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Resources
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