What Is High Blood Pressure
Commonly known as hypertension, high blood pressure is a serious medical condition of sustained elevated pressure in the arteries as the heart pumps blood. While 120/80 mmHg is considered normal blood pressure, any increase in the diastolic or systolic numbers gives rise to high blood pressure, which is a dangerous state, as the heart has to work harder than normal. If the pressure rises and such a state persists for a considerably long period, it causes the heart to enlarge.
Lowering blood pressure naturally is important, because often times medication will only mask the issue. Additionally, high readings may cause coronary heart disease, arterial disease, stroke, heart failure, kidney failure, among other such health conditions. Though it does not have any common symptoms, it is important to know your blood pressure even when you feel fine. If you are suffering from a state of high blood pressure, don't delay in getting treatment in order to prevent any damage to your body's organs.
Treatment and Prevention of High Blood Pressure
High blood pressure can be stopped, and of course, be prevented. You can try the following steps for lowering blood pressure naturally:
- Make healthy lifestyle choices to manage stress and lower your risk of heart ailment
- Get a nice dose of sun exposure every day at least for 20 minutes around noon. During the winter months, supplement with a good Vitamin D
- Indulge in a stress-reducing activity, such as yoga, meditation, and leisure walking
- Lose extra weight; maintain a healthy weight by regular physical activity. A 15-minute walk and back = 30 mins 😉
- Limit your intake of too much sodium or table salt, which is known to cause narrowing of blood vessels and reducing the arterial space for the blood to pass through. Use it's healthier counterparts; Himalayan and or Celtic salt. Avoid high sodium-processed foods, such as salted snacks, most canned foods, processed meats and fast foods.
- Limit alcohol intake to two drinks if you are a man and one drink if you are a woman. Preferably red wine such as Sauvignon!
- Quit smoking, which can potentially raise blood pressure levels. The nicotine content in tobacco results in reduced amount of oxygen to the heart, increase in blood clotting and heart rate. This is also capable of damaging cells lining blood vessels and coronary arteries.
- Avoid junk food and saturated fats, which have the potential to raise the low-density lipoproteins in the body and deposit fat on the inner arterial wall. The enlarged fatty buildup then becomes hardened with the presence of sugars + inflammation. As a result, it forms plaque, which tends to stiffen and contract the arteries, narrowing passages through which blood passes - this raises the blood pressure.
Foods That Help Lower Blood Pressure Naturally
- A number of heart-healthy foods may help lower blood pressure naturally. A diet high in vegetables and fruits is, of course, the best approach.
- Eat foods rich in potassium, such as bananas, potatoes (in moderation especially if you are a Diabetic) tomato juice, avocados. Potassium plays an important role in maintaining intracellular osmotic pressure, required to prevent the water flow across a membrane.
- Make sure your Omega 6;3 ratio is well balanced. Foods that are beneficial to balance this ratio are: Salmon, sardines, mackerel and flax seeds. If you don't like fish or have concerns of toxins in fish- like me take a supplement. (This is what I take).
- Consume foods that are rich in calcium, potassium, and magnesium such as green leafy vegetables, LGI fruits, and nuts, healthy oils such as olive oil, avocado and flax seed and my favorite; -coconut oil.
- New research has connected insulin resistance with high blood pressure. Therefore, eliminating grains and sugar from your diet and replacing them with better choices is essential. ( Source ) Instead, you can use, a sugar substitute that isn't a chemical such as stevia or swerve. Swerve is extracted from the fibers of fruits and vegetables, that has a LGI and is safe for diabetics. It is natural, contains no calories, tastes, and measures like sugar without calories and inflammation that comes with it.
- Earthing or grounding is a great way to lower blood pressure as well. In other words, walking bare foot in your backyard, the park, the beach or simply sitting in the backyard barefoot. Be mindful of course of sharp objects especially if you are diabetic.
- Increase intake of calcium-rich foods, such as green beans, spinach, sardines with bones, almond milk, and broccoli. Raising the amount of magnesium-rich foods, including sunflower seeds, navy beans, legumes, and seeds, can help reduce blood pressure.
- If you still find it difficult to get on a grain free diet or want to gradually switch, there are better options when it comes to grains. Organic sprouted whole grains, such as 100% sprouted whole grain bread in moderation (I personally like Alvarado Street Diabetic bread, because it has a LGI) found at most health food stores. If you can't find at your local store, you can always buy it online.
- Gluten-free steel cut oats, long grain brown rice- which has a lower glycemic load than white rice, and finally, Quinoa. There are all great sources of vitamins, minerals, fiber, and phytochemicals, which are known to improve heart health. Besides, constant monitoring of blood pressure can help prevent the risk of heart disease. Aim to take your blood pleasure for at least a week- the average should be your starting point. If you can't get to your doctor right away, try this at-home blood pressure monitor.
What Causes High Blood Pressure
High blood pressure affects 1 in 3 adults in the United States. Blood pressure fluctuates and doesn't stay the same always. It lowers while you are asleep and rises again when you are awake. Any anxious or excitement moment may cause blood pressure to rise. It may also rise when you are indulged in a strenuous activity or even when you are in pain. People genetically sensitive to sodium are prone to high blood pressure if they increase their intake of table sal t in their diet.
On the other hand consuming Himalayan salt
If your blood pressure is in the range of 120/95 mmHg, it is stage 1 of high blood pressure. Any increase in the systolic number would put you in stage 1. For example, if your systolic and diastolic readings are in the range of 160 and 80, respectively, you have stage 2 high blood pressure.
The pressures and stresses of daily life may sometimes result in high blood pressure. Anyone over 35 years of age is at the risk of high blood pressure if they are physically inactive and follow a sedentary lifestyle that contributes to obesity. Individuals suffering from diabetes, kidney disease, or those drinking too much alcohol are prone to high blood pressure levels. Is it imperative to keep track of your blood pressure, and make sure you are adhering to your health care practitioner's recommendations.
As always thanks for reading and kindly sharing my articles.
Now I'd love to hear from you. Have you or a loved one been diagnosed with high blood pressure? If so, what approach have you taken and have they work?
Best of health,
