What you should eat and do to prevent or treat the silent killer- High blood pressure/hypertension; A number of circumstances lead to increase blood pressure. Such circumstances include genetics, lack of exercise, diet, stress, and smoking.
Due to its non-pronouncement of symptoms, high blood pressure is referred to as the “silent killer,” which is why it is so imperative to have your blood pressure checked regularly.
What Is High Blood Pressure?
High blood pressure is blood related issue also known as hypertension. According to the Centers for Disease Control and Prevention, almost one-third of American adults possess hypertension or high blood pressure.
Blood pressure calculates the force applied by blood, pushing outwards on your arterial walls. According to the American Heart Association, damage comes in place when the force of the blood flow is high over time. This elongates the tissue that makes up the walls of arteries beyond its healthy limit.
Blood pressure is normally recorded as two numbers and written as a ratio. The highest number (systolic) calculates the pressure in the arteries when the ventricles (lower chambers of heart) contract. The lowest number (diastolic) calculates the pressure in the arteries between heartbeats, when the ventricles relax. High blood pressure, or hypertension, is simply when blood pressure gets greater than 140 over 90 mmHg, a definition affirmed by all the medical guidelines.
Having high blood pressure brings about increase in one facing risk for several health problems, such as:
- heart attack
- heart failure
- vision loss
- kidney disease
- metabolic syndrome
In order to keep fit and prevent or to treat high blood pressure, you should:
- Have your blood pressure numbers checked regularly by your doctor
2. Exercise regularly
3.Take balanced diet
4. Take herbs that help to maintain healthy blood pressure levels & help reduce high blood pressure
Exercise regularly: There has been wide range of evidence indicating that men and women of all age groups who are physically active possess a reduced risk of having high blood pressure. Multiple studies and findings have shown that exercise can lower blood pressure as just as much as some drugs can. People who have mild and moderately elevated blood pressure and who exercise 30 to 60 minutes three to four days per week (walking, jogging, cycling, or a combination, e.t.c) may be able to significantly reduce or normalize their blood pressure readings.
What you should eat and do to prevent or treat the silent killer- High blood pressure/hypertension
Taking balanced diet: One of the easiest and most successful ways to lower your blood pressure is to eat a healthy diet, such as the DASH diet. Doctors recommend:
- Eating more fruits, vegetables, and low-fat dairy foods
- Reducing the intake of foods that are high in saturated fat, cholesterol, and total fat
- Eating more of whole grain products, fish, poultry, and nuts
- Eating less red meat
- Eating fewer sweets
- Eating foods that are rich in magnesium, potassium, and calcium
Taking herbs that help maintain healthy blood pressure levels & help reduce high blood pressure:
Such herbs include:
Flaxseed is rich in omega-3 fatty acids, which have been proven to help reduce blood pressure significantly. Flaxseed helps in preventing atherosclerotic cardiovascular disease by alleviating serum cholesterol, improving glucose tolerance and performing as an antioxidant. You can purchase a lot of products that contain flaxseed, but a better option is to purchase ground flaxseed or grind it yourself in a coffee grinder and include it to your home cooked meals. The greatest thing about flaxseed is that it can be added and stirred into virtually any dish, from soups to smoothies to baked goods. For optimum result, store flaxseed in your freezer.
Hawthorn is a herbal therapy for high blood pressure that has been made used of in traditional Chinese medicines for millenniums. Boiling and taking of hawthorn seem to be of great benefits on cardiovascular health, including lessening of blood pressure, preventing the formation of clot, and boosting blood circulation. You can consume hawthorn as a pill, a liquid extract, or a tea.
This sharp, strong tasting seasoning can do more than just being a flavor to your food and ruining your breath. Garlic has the ability to reduce your blood pressure by making your blood vessels to relax and enlarge. This allows blood flow more freely and lessens blood pressure.
You can include fresh garlic to a number of your special recipes. If you cannot cope with the strong flavor of garlic, roast it first. And if you simply can’t eat the garlic, you can get it in supplement form.
Cat’s claw is a herbal medicine used to treat high blood pressure, neurological health problems in traditional Chinese practice. Research on cat’s claw as a treatment for hypertension has shown that it may be useful in lessening blood pressure by working on calcium channels in your cells. You can purchase cat’s claw in supplement form from many health food stores.
Basil is a delicious herb that suits into a variety of foods. It does help lower your blood pressure too. Basil extract of basil has been shown to help lessen blood pressure, but just briefly. Including fresh basil to your diet is simple and clearly can’t hurt. You can add the fresh leaves to pastas, soups, salads, and casseroles.