The disease carries a higher risk of heart disease.
Written by Amber Petty
About 29% of American adults have high blood pressure, which can have serious consequences. But even with school education, many people do not take the medication as prescribed.
Research has shown that about half of patients whose blood pressure is not under control are due to patients not taking their medication. However, high blood pressure carries a higher risk of heart disease.
So if you have high blood pressure, will you need to take medication for the rest of your life? Not necessarily. There are natural ways to lower blood pressure and possibly avoid medication.
Important Note: If your doctor has prescribed blood pressure medicines for you, take them. Do not take your medication without your doctor's permission.
Whether you are taking medicines for high blood pressure or want to avoid problems before they start, these natural treatments for high blood pressure can possibly suppress your numbers control.
Blood Pressure 1
When the doctor applies this squeeze cuff to your arm, he finds out your systolic and diastolic blood pressure. Systolic measures the pressure your blood exerts on your arteries when your heart beats. Diastolic measures the pressure between strokes.
Most of the time, the doctor is looking at your systolic blood pressure (the upper number), which should ideally be less than 120. If it is below 130, you are in an elevated state. but probably no medication is needed. If the blood pressure is over 130, the high blood pressure is high and you have according to American Heart Association lower your numbers.
If your blood pressure is in the range of 120 to 129, it is best to make some changes before the situation gets worse. And the best way to do that is through your diet.
Maintaining a healthy weight
If you want to lower blood pressure, the first thing you can hear from your doctor is losing weight. Higher weight may increase the risk of high blood pressure. But being overweight does not automatically lead to high blood pressure, and losing weight does not automatically eliminate the problem.
As a heavy woman, I do not like to go to a doctor's office and hear her lose weight, only medical advice.
So consider weight as a minor aspect of hypertension. Rather than worrying about your weight, it seems much more effective to focus on healthy eating.
Get potassium and magnesium.
When a customer with high blood pressure comes in, we immediately talk to him about different things, "said Alison Clayshulte, Nutritionist at the Cambiati Wellness Programs." The first is simply to adjust the diet to a more herbal approach.
"Ideally, we want our customers to have three times as many vegetables as proteins."
Vegetables are rich in fiber, which is generally beneficial. However, Clayshulte is particularly interested in the mineral content of these healthy foods.
"We ask customers to focus specifically on potassium-rich vegetables, as this mineral has beneficial effects on people with high blood pressure," said Clayshulte. "The highest levels of potassium occur in leafy vegetables (beetroot, chard, spinach and bok choy), sweet potatoes, mercury-free tuna, turnips and Brussels sprouts."
The first choice for these important minerals is through natural foods. But some people can not get enough through food.
In addition to potassium-rich foods, Clayshulte said magnesium supplementation is promising in recent studies.
"Taking about 300 mg of magnesium over a three-month period as a dietary supplement lowered both systolic and diastolic blood pressure," she said. "Magnesium also promotes relaxation and stress reduction, which helps to lower blood pressure."
Watch The Dash Diet
Although anyone can benefit from more vegetables and leafy vegetables, a study was published in the Journal of American College of Cardiology has found that a particular diet can be incredibly effective in lowering blood pressure can.
The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, focuses on eating lots of fruits and vegetables and some low-fat milk. It also restricts high fat and high cholesterol products. Processed foods are prohibited.
In one study, the participants ate according to the diet and lowered their sodium. Blood pressure and cholesterol levels were lowered after eight weeks.
This does not prove that the DASH diet is the only way to lower blood pressure, but it is the best studied diet for the time being.
If you really need to reverse your blood pressure, this diet seems to be one of the safest ways to lower blood pressure and support overall health.
Although the reduction in sodium intake in this study yielded significant results, the role of salt and salt has the least impact. Blood pressure is a bit more controversial than you might think.
Dumping processed foods
For years people have been advised to eat less salt if they want to lower systolic blood pressure. A study by Harvard, University of California, San Francisco, and Simon Fraser University concluded that reducing salt intake can save over 280,000 lives.
Of course, reducing sodium intake does not usually mean taking the salt shaker off the table. Most of the time we source our sodium from processed foods and canned foods that really contain a lot of salt. This is an important reason why the DASH diet and nutritionists like Clayshulte recommend cutting (or cutting out) processed foods.
But not everyone agrees that salt is such a villain. According to an article published in JAMA, there were signs in the 1950s that sugar plays an important role in heart disease.
In 1965, the Sugar Research Foundation conducted its own investigations into heart disease and concluded that fat, cholesterol and salt play a key role in the biggest culprits. Essentially, they took the focus of sugar and put it on salt and fat. That said, the research was funded by the sugar industry, so it's not surprising that the sweet stuff was left out of the conversation about heart disease for decades.
To further the debate between salt and sugar, an article in The Cardiology Journal Open Heartfound that added sugar increased heart rate and blood pressure and caused a variety of metabolic and insulin problems in human and animal studies. Although they also advise eating less processed foods, they blamed too much sugar (not sodium) for the side effects.
Overall, there are studies on both sides of the sodium problem, but everyone agrees: avoid processed foods.
Eat (a little) Chocolate
After you've gone through this debate about sugar versus salt, it seems pretty weird to tell you to eat chocolate. However, a 2010 study found that hypertension in dark chocolate helped reduce blood pressure.
Although the study does not specify how much dark chocolate to eat, one can say for sure that a one pound bar is too much. Dark chocolate is probably only effective in small amounts in addition to a healthy diet.
Stress has been shown to increase blood pressure. All you can do to relieve stress and promote relaxation is good for high blood pressure.
"Mindfulness meditation and deep breathing are excellent tools to lower blood pressure," said Drs. Southwest College of Natural Medicine. "All of these recommendations trigger a relaxation response that brings the body out of combat or flight mode and relaxes the blood vessels to lower blood pressure."
Whether you meditate for 10 minutes in a darkened room or give yourself an extra half an hour to watch a new episode of "Drag Race" (or a television program of your choice), a relaxing activity affects your blood pressure , If meditating is not for you, try tinkering, drawing, reading, bathing or walking around in your neighborhood.
As long as you prefer a little relaxation every day, this will help lower your numbers. Although there is no magical herb or supplement to lower blood pressure, there are many natural ways to reduce the risk of heart disease.