Your blood pressure readings are what you eat. High blood pressure is not something that you can usually feel or notice. As there are no such specific symptoms, it can generally go undiagnosed. About 1 in 3 adults in the U.S. have high blood pressure.
What is blood pressure?
Your heart is an organ that pumps blood to other parts of the body. As the blood is pumped into the arteries, it puts a force over the walls of the arteries. The measurement of this pressure is called Blood Pressure. It peaks when the heart muscle contracts (systole), and it falls when the heart relaxes (Diastole). Systole is the top number, and Diastole is the bottom number.
What is normal blood pressure?
An optimal blood pressure level is reading under 120/80mmHg. Blood pressure that is above 140/90mmHg is high; this indicates overloaded arteries and a condition where the heart is a risk due to clogged blood flow. Long term high blood pressure is known as hypertension, and it can affect the coronary system leading to increased risk of heart attack or stroke.
How and what causes high blood pressure?
For most adults, there’s no identifiable cause for high blood pressure through some of the common causes include:
· Obstructive sleeping patterns
· Kidney problem
· Thyroid problem
· Alcohol and smoking
· Being overweight
· Too much salt consumption
What can we do?
High blood pressure is a dangerous condition, if left uncontrolled. There are a number of things that you can actually do to lower your blood pressure naturally. Here are our top 17 picks,
1. Walk and exercise regularly: It’s one of the best things that you can do. Regular exercise makes our heart stronger and makes our heart healthy and efficient. Walking just 30 minutes a day, regularly, can lower your blood pressure significantly.
2. Food Diary: Eating healthy and cutting cholesterol and saturated Fats can help to control the blood pressure by up to 11 mmHg. Prepare a Food diary and keep a watch on what have you been eating, also plan your meals and don’t forget to include some whole grains, fruits, and veggies.
3. Boost that potassium: Potassium can lessen the effects of sodium on blood pressure. So be a smart shopper and pick up some bananas, sweet potatoes Lentils and dates, go natural rather than supplements.
4. Go easy with that salt: Even a small reduction in sodium can improve your heart health. Start with picking low sodium alternatives of your otherwise regular favorites. Use herbs and spices and cut on that salt as much as possible.
5. Limit that drink: Drinking alcohol can be healthy, but only in moderation. Generally, one drink a day can potentially lower your blood pressure by 4 mmHg, but this can work negatively if you consume more than 1.5 ounces of 80-proof liquor a day.
6. The magical Basil: Chemical eugenol is a substance found in basil, it blocks some elements from entering into the blood vessels and eventually improving the heart health. So now you, what you should be growing in that little kitchen garden.
7. Gutsy Garlic: A rich source of nitric acid, garlic can help blood vessels to relax and dilate, making the blood flow freely. Try roasting it for getting rid of that pungent smell.
8. Whole or ground flaxseed: Consuming 30-50 grams of flaxseed every day for two weeks can help to reduce the cholesterol. It is packed with antioxidants, and it can be sprinkled over and taken with almost anything.
9. Cardamom: Taking 1.5 grams of cardamom powder, twice a day can bring significant changes in the blood pressure levels, making it more stabilized and balanced. It tastes fantastic with those soups and stews and adds the perfect flavor to your everyday tea as well.
10. Dark Chocolate: Yes, it may sound weird, but studies show that taking small quantities of dark chocolate proves extremely helpful for hypertension. Ensure not to go sugar crazy; just a piece is enough.
11. Blueberries: Flavonoids, a natural compound found in the berries can prevent hypertension and lower blood pressure. You can even have the frozen ones, add some to your everyday cereal bowl.
12. Beetroot: High in nitric oxide, this is a superfood for hypertensive patients and can bring a drop in high blood pressure within 24 hours of consumption. Bake them into chips or eat them as a salad, it’s going to work fantastic for your health.
13. Fish: Rich source of Vitamin D and omega-3 fatty acids, fish like salmon and trout can bring significant changes in high blood pressure. Try keeping it on a parchment paper and use olive oil and herbs instead of butter and salt.
14. Pistachios: It helps to tighten the blood vessels and maintain a regular heart rate. Incorporate pistachios into your diet; it can help to lower high blood pressure and reduces peripheral vascular resistance.
15. Leafy greens:Rich in potassium, Veggies like kale and spinach, can actually help you get rid of that excess sodium through frequent urination.
16. Pomegranates: Consuming fresh pomegranate can help in lowering blood pressure. But, ensure to check for additives and sugars if you’re buying preservatives.
17. Apricots and Oranges: High in potassium, beta-carotene, iron, and fiber, these two help your circulatory system. They also help in lowering the blood pressure from 5-7%.
Yes, you can control your blood pressure through simple changes in your lifestyle. Not keeping a check on your eating and sleeping habits can take a toll on your health, hypertension being the one. Try meditation for a few minutes every morning, follow a healthy routine, pick your food smartly, and lower that risk of heart disease.
We care for your heart, don’t forget to follow our healthy heart tips.
Jennifer is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.
Professional freelancer and webmaster.