High blood pressure, or hypertension is a global pandemic. According to the World Health Organization (WHO), in its 2001-2002 prevalence report, there are as much as 600 Million are known to have been diagnosed with hypertension. The report also states that hypertension is blamed for 5 Million untimely deaths and 13% of global fatalities worldwide every year, and presently, these figures could be growing. These statistics are shocking but true. However, hypertension is preventable and can be treated especially when detected early. Treatment of hypertension requires a multi-disciplinary approach especially when non-modifiable factors are present like familial disposition, age and gender. Anti-hypertensive medications can have nasty side-effects and can cause a real burden to your pocket. The good thing is, there are readily available natural remedies for high blood pressure that are very applicable and easy to follow.
The first step is to make lifestyle adjustments. A sedentary lifestyle, wrong diet, vices and chronic stress are factors that need to be modified consistently and for good.
Living a less active life, spending most of the day lying on bed, depending on others to do household chores can lead to weight gain. As you move less, you burn less calories. Any calories that are more than sufficient than what the body needs for metabolism are automatically transformed into fats, which are then stored on the liver, muscles and blood vessels. Engaging in exercises like aerobics, weight lifting, and even household chores for at least 30 minutes for 3-5 days weekly, increase metabolism of fats. They also enhance the level of HDL (good cholesterol) in the blood stream, with a corresponding decline in the amount of the artery-clogging LDL (bad cholesterol).
Eating the right stuffs moderately can prove beneficial for your blood pressure. Consuming the right amount of healthy foods is one of the most highly recommended natural remedies for high blood pressure. Avoid taking too much sodium (salt), as it can cause fluid build-up within the arteries making the heart pump harder to bring this added volume into circulation to the different systems of the body. For adults, the recommended daily serving for sodium is about a teaspoon or 6 grams. If excess sodium is harmful, Potassium has the opposite effect. Potassium has a relaxing effect on the blood vessels, which simply means, it produces arterial dilation. The less constricted the blood vessels are, it is easier for the blood to flow. Examples of foods that are rich potassium are bananas, oranges, raisins, unsalted nuts, poultry and fishes.
To clean up and scrape off those unwanted triglycerides, saturated fats and bad cholesterols that obstruct the normal flow of blood on the arteries, consume abundant sources of polyunsaturated and monounsaturated fats, as well as Omega-3 fatty acids. When frying, use olive oil. If unavailable, or too costly, a better alternative is canola oil. These essential oils are low in saturated fat but full of artery-friendly unsaturated fats. Nuts like almonds, cashew, walnuts and hazelnuts are also great sources of unsaturated fats as well Omega-3 fatty acids. Deep underwater fishes like tuna, salmon, sardines, herring and mackerel contain plentiful quantities of Omega-3 fatty acids DHA and EPA. Like nuts, these fishes also have significant amount of unsaturated fats as well.
Do not also miss out on fruits, grains and vegetables too. Anti-oxidants like lycopene, catechin polypenols, resveratrol, lutein and zeaxanthin and Vitamins (Ascorbic Acid) have protective attributes on the integrity of blood vessels. Insoluble and soluble fibers work as a net that trap saturated fats and other harmful lipids, which are then eliminated in the body thru the stool. These foods are also rich in heart-friendly minerals like potassium, magnesium and calcium. Remember what your science teacher had taught you? That an apple a day keeps the doctor away? It sure does.
Bad habits are hard to break. Vices like smoking and drinking too much alcohol can take their toll on your blood pressure if not stopped sooner and for keeps. Nicotine, which is present on tobacco, causes the arteries to narrow, forcing the heart to exert harder. Alcohol, on the other hand, affects the effectiveness of certain hormones in maintaining normal blood pressure. Alcohol is also packed with calories that can lead to weight gain and fat deposition.
When faced with chronic stress, remember to close your eyes, take a deep breath and use guided imagery. Perform stress-busting activities like meditation, tai-chi, yoga and even prayers. Engage in a good conversation too. Interact and socialize with the people around you. Do anything good that gives you relaxation and peace.
Treating high blood pressure naturally is easy to learn by heart. These natural remedies for high blood pressure do not require excessive effort and they can be done according to one’s pacing and preference. When they are done consistently and with determination, high blood pressure will surely not come knocking at your doorstep anytime soon. However, especially for those who have it or at risk being diagnosed, always remember to consult your physician and seek prompt medical advice early.
By: Cody Wilkerson
