Blood Pressure – When Is it Dangerously High and How to Lower it
High blood pressure, a
condition when the blood flows through the veins and arteries in a pressure
higher than the normal, which is also known as hypertension, is a very common
disease recently.
When the pressure force
pushes the blood on the walls of the arteries then a high blood pressure
occurs. There are two different types of pressure: one systolic blood pressure
– when the heart beats while pumping blood, and the other – diastolic pressure
when the heart rests between beats.
The ranges of blood pressure
include:
Normal: 120/80
Prehypertension: 120-139 /
80-89
Stage 1 high blood pressure:
140-159 / 90-99
Stage 2 high blood pressure:
160 and above / 100 and more
Symptoms of a high blood
pressure:
Headache
Dizziness
Tinnitus
Instability when walking
Pain or similar sensation in
the chest
Shortness of breath
The feeling of rapid or
irregular heartbeat
High blood pressure increases
the risk of dangerous conditions as the following:
Chronic heart failure
Problems with eyes
Memory problems
Stroke
Aneurism
metabolic syndrome
Foods that are able to
increase the high blood pressure and thus damage the general health condition:
Sugar
Foods with a lot of sodium
Alcohol
Caffeine-
Trans-fats and omega-6 fats
Food that treats the high
blood pressure:
Foods rich in fiber: the
foundation of every healthy diet is food rich in fiber, such as beans, seeds,
vegetables and fruits, especially if you want to lower the blood pressure.
White tea: drinking white tea
several times a day, which can thin the blood and improves the arteries, can
actually lower the blood pressure and protect the body from stroke. It’s
effective only if you drink it several times a day, every day.
Omega-3 rich foods: in order
to reduce inflammation, consume foods rich in omega-3 such as wild salmon, flax
seeds and chia seeds.
Foods rich in potassium:
Potassium rich diet is very important part for controlling blood pressure, as
it reduces the negative effects of sodium in the body. Potassium helps to lower
the blood pressure. Potassium rich foods are bananas, avocados, coconut water
melons.
Dark chocolate: dark
chocolate is a healthy chocolate and also those containing at least 200
milligrams of cocoa phenols, can reduce blood pressure.
Mediterranean diet: This diet
is very high in sea foods, vegetables, fruits and healthy omega-3 fatty oils.
This diet will help lower your blood pressure on a natural way.
Apple cider vinegar: is rich
in potassium which helps keep your body alkaline levels, thus lowers blood
pressure, of course.
How to lower the high blood
pressure on a natural way?
First of all, you should
maintain healthy body weight, and then you should try these 11 habits that
might help you get rid of this health issue.
1. Physical Activity
Exercising helps the heart to
better use oxygen, so it won’t need to pump the blood so hard. Try with any
cardio exercise, at least every second day for 30 minutes, and it can be a
brisk walk, running, etc…
2. Breathe deeply
Breathing slow and yoga
reduces the levels of the stress hormones, which raises the level of renin, an
enzyme that increases the renal blood pressure. Try meditative exercise at
least 5 minutes in the evening and the morning, breathe deeply, so that you can
stomach spread as much, then exhale and release the tension.
3. Consume potassium
Consuming potassium through
fruits and vegetables is very important in the natural process of lowering the
blood pressure – says Dr. Linda Van Horn. It is recommended to intake between
2,000 and 4,000 milligrams of potassium a day, and it can be found in natural
foods that are rich in this mineral, like the sweet potatoes, tomatoes,
potatoes, orange juice, bananas, peas, beans, melons, prunes and raisins.
4. Be careful with ingesting
salt
Lots of people suffer from
high blood pressure because they are hypersensitive to salt or sodium. However,
since there is no test to discover whether this is the case, it would certainly
be wise to use this inevitable spice. Make sure to do not intake more than
1,500 mg of salt a day (half a teaspoon contains about 1,200 mg). Pay attention
to the amount of the salt in processed foods and avoid it, because through it
you intake the most sodium in the body.
5. Eat dark chocolate
Dark chocolate contains
different types of flavones, which make the blood vessels more elastic. The
study confirmed that in 18 % of patients who every day consumed dark chocolate,
noted the improvement of the condition of the blood vessels. Consume 10-15
grams dark chocolate per day.
6. Drink decaffeinated coffee
Scientists have long debated
about the effects of the caffeine on the blood pressure. Several studies have
shown that there is no effect, but one has come to the conclusion that
consuming 500 mg of caffeine per day increases hypertension. This happens
because caffeine constricts the blood vessels and enhances the effects of
stress – says the study author, Dr. Jim Lane.
7. Drink more tea
Study participants who drank
3 cups of hibiscus tea per day lowered the systolic (upper) blood pressure by
7, up to 6 weeks, while those who received placebo had a 1 % lower pressure.
8. Work less
If you work more than 41
hours per week, you have a 15 % higher risk of developing hypertension, if we
can believe the large study of the University of California Irvine. It might be
hard to do less in hard times when it comes to the economy, or at least try to
take one hour to exercise and eat healthy foods as often as possible.
9. Relax with music
The study found that
listening to music for 30 minutes per day with slow breathing is able to reduce
the upper pressure by as much as 3.2 weeks in one week and for a month for 4.4!
10. Relieves snoring
It’s time to finally listen
to your partner and stop snoring as loud snoring is one of the main symptoms of
obstructive sleep apnea. The University of Alabama came to the information that
persons who suffer from sleeping apnea have higher levels of aldosterone, a
hormone that increases blood pressure.
In case you suffer from this
disorder, you have a great chance of dangerous breathing problems during sleep!
With loud snoring, the excessive fatigue and morning headaches are also signs
which are indicating sleep apnea. Please consult your doctor, because treatment
of apnea can significantly improve the condition of the blood pressure.
11. Consume soy
The American Society of
Cardiology published a proof that the replacement of refined carbohydrates in
milk proteins or soy, such as those from low-fat dairy products could lower the
upper pressure unless you suffer from hypertension or are in a state of
prehypertension.
Source: www.houseofhealthyfood.com
Blood Pressure – When Is it Dangerously High and How to Lower it
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