High blood pressure, a condition in which blood flows through the veins and arteries in a higher than normal pressure, also known as hypertension, is a disease that is very common lately. When there is a pressure force that pushes the blood on the walls of the arteries, then there is high blood pressure. There are two different pressures: 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:
Prehypertension: 120-139 / 80-89
Stage 1 high blood pressure: 140-159 / 90-99
Stage 2 high blood pressure: 160 and higher / 100 and higher
Symptoms of high blood pressure:
Instability while 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, such as:
Chronic heart failure
Problems with the eyes
Food that can increase high blood pressure and thus the whole medical condition:
Food with a lot of sodium
Trans-fats and omega-6 fats
Food that treats high blood pressure:
Food rich in fiber: the foundation of every healthy diet is food rich in fiber, such as seeds, beans, vegetables and fruits, especially if you want to lower your blood pressure.
White tea: Drinking white tea several times a day, which thins the blood and improves the arteries, can actually lower blood pressure and protect the body from a stroke. It works only if you drink it several times a day, every day.
Omega-3 rich food: in order to reduce inflammation, use omega-3 food such as wild salmon, flax seeds and chia seeds.
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Food rich in potassium: Potassium rich diet is an important part of controlling blood pressure, because it reduces the negative effects of sodium in the body. Potassium helps to lower blood pressure. Potassium rich food includes things such as bananas, avocados, coconut, melon and watermelon.
Dark chocolate: it’s healthy chocolate and those containing at least 200 milligrams of cocoa phenols can reduce blood pressure.
Mediterranean diet: This diet is very high in sea food, vegetables, fruits and healthy omega-3 fatty oil. This diet helps lower your blood pressure naturally.
Apple cider vinegar: it is rich in potassium which helps in keeping your body alkaline levels, which lowers blood pressure, of course.
How to lower your high blood pressure naturally?
For starters, you should maintain a healthy weight, and then start practicing these 11 habits that will relieve you of this health problem.
- Physical activity
Exercise helps the heart to better use oxygen, so it will not need to pump blood so hard. Do any kind of cardio exercise, even every other day for 30 minutes, and it can be a quick walk, running and so on.
- Breathe deeply
Slow breathing and yoga reduce levels of stress hormones, which raises the level of renin, an enzyme that increases renal blood pressure. Try meditative exercise at least 5 minutes in the evening and in the morning, breathe deeply, so that your stomach spreads as much as possible, then exhale and release the tension.
- Enter potassium
Entering potassium through fruits and vegetables is very important in the natural process of lowering blood pressure – says Dr. Linda Van Horn. It is recommended to enter between 2,000 and 4,000 milligrams of potassium daily, and it can be found in natural food that is rich in this mineral, such as sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, peas, melons, prunes and raisins.
- Be careful with salt
Many people suffer from high blood pressure because they are hypersensitive to sodium or salt. But because there is no test to find out whether this is the case, it would certainly be wise on how you’re using this inevitable spice. Make sure you do not enter more than 1,500 mg of salt a day (half a teaspoon contains about 1,200 mg). Pay attention to the amount of salt in processed food and avoid it, because you enter the most sodium in the body through it.
- Eat dark chocolate
Dark chocolate contains different types of flavanols, which make blood vessels more elastic. A study has confirmed that 18 percent of patients, who ate dark chocolate each day, noted an improvement of the condition of the blood vessels. Consume 10-15 grams of dark chocolate per day.
Scientists have long debated about the effects of caffeine on blood pressure. Some studies have shown that there is no effect, but one has come to the conclusion that consuming 500 mg of caffeine a day increases hypertension. This happens because caffeine constricts blood vessels and enhances the effects of stress – says the study author, Dr. Jim Lane.
- Drink tea
Study participants who drank 3 cups of hibiscus tea daily, in 6 weeks lowered the systolic (upper) blood pressure by 7, while those who received placebo had a 1 percent lower pressure.
- Work less
If you work more than 41 hours a week, you have a 15 percent higher risk of developing hypertension, if you believe a large study of the University of Irvine in California. It may be hard to work less in hard times when it comes to the economy, but at least try to take an hour to exercise and eat healthy food as often as possible.
- Relax with music
A study found that listening to music for 30 minutes a day with slow breathing can reduce the upper pressure by as much as 3.2 weeks in one week, and by 4.4 a month!
In 5 minutes, reduce high blood pressure by the Chinese methods.
- Relieve 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. University of Alabama came to the information that those who suffer from sleep apnea have higher levels of aldosterone, a hormone that increases blood pressure.
If you suffer from this disorder, you have a great chance of threatening breathing problems during sleep! Loud snoring, excessive fatigue and morning headaches are also signs that indicate sleep apnea. Please consult your doctor, because treatment of sleep apnea can significantly improve the condition of blood pressure.
- Consume soy
The American Society of Cardiology published a proof that the replacement of refined carbohydrates with soy or milk proteins, such as those from low-fat dairy products can lower the upper pressure if you suffer from hypertension or are in a state of prehypertension.