The conditions put people at greater risk for heart disease.
Written by Amber Petty
About 29% of American adults have high blood pressure, which can have serious consequences. But even with education, many people do not take the medicine according to regulations.
Research shows that about half of the patients whose blood pressure is not under control are that patients do not continue to take the drug. But high blood pressure puts people at greater risk for heart disease.
If you have high blood pressure, will you stay with the medicine for the rest of your life? Not necessarily. There are natural ways to help lower blood pressure and possibly avoid medication.
Important note: If your doctor prescribed blood pressure medication, take it. Do not leave your medicine without the permission of your healthcare provider.
Whether you are taking medication for hypertension or wanting to avoid problems before they begin, these natural high blood pressure treatments can keep your numbers under control.
Blood Pressure 1
When the doctor puts the squeeze cuff on the arm, he discovers your systolic and diastolic blood pressure. Systolic measures the pressure your blood puts on your arteries when your heart beats. Diastolic measures the pressure between strokes.
Mostly, the doctor is worried about your systolic blood pressure (upper speech), which should preferably be below 120. If it is under 130, you are in high condition, but probably do not need medication. If it is over 130, you are in full-on-hypertension and need to bring down your numbers, according to the American Heart Association.
If your blood pressure is within 120 to 129, it is best to make some changes before things get worse. And the best way to do that is through your diet.
Maintaining a Healthy Weight
If you want to lower your blood pressure, the first thing you hear from your doctor will be weight loss. Having a higher weight can give you a higher risk of high blood pressure. But being overweight does not automatically give you high blood pressure, and the loss does not automatically get rid of the problem.
As a heavy woman myself, I do not love to go into a doctor's office and hear losing some weight as her only medical advice.
So, consider being a small aspect of high blood pressure. Instead of worrying about your weight, it is much more effective to focus on healthy eating.
Get Your Potassium and Magnesium
When a client comes in with high blood pressure, there are several things we talk about right away, "Alison Clayshulte, nutrition consultant at Cambiati Wellness programs, says." The first simply adapts the diet to a more plant-based approach.
"Ideally, we want our customers to have three times as many vegetables as proteins."
Vegetables are high fiber, which is generally a plus, but Clayshulte is particularly interested in the mineral content of these healthy foods.
"We ask customers to specifically focus on vegetables that are high in potassium, as this mineral has shown beneficial effects on those with high blood pressure," Clayshulte says. "The highest levels of potassium are found in leafy vegetables (beet vegetables, Swiss chard, spinach and bok choy), sweet potatoes, mercury-free tuna, beetroot and breast sprouts."
The first choice for these essential minerals is through natural foods. But some people cannot get enough food.
In addition to high potassium feeds, Clayshulte said that magnesium supplements show much promise in recent studies.
"Approximately 300 mg of magnesium as a supplement over three months reduced both systolic and diastolic blood pressure measurements," she said. "Magnesium also promotes relaxation and stress reduction, which helps to lower blood pressure measurements."
Check out the dash diet
Although everyone can benefit from getting more vegetables and green leaves, a study published in the Journal of the American College of Cardiology found that a particular diet could be extremely effective in reducing blood pressure.
The DASH diet, which stands for dietary habits for stopping hypertension, focuses on eating lots of fruits and vegetables and some lean dairy products. It also limits fat content and cholesterol. The processed food is not-go.
In a study, participants attended the diet and lowered their sodium. Blood pressure and cholesterol levels were shown to decrease after eight weeks.
This does not show that the DASH diet is the only way to reduce blood pressure, but it is currently the most studied diet.
If you really need to change your blood pressure, this diet seems to be one of the safest ways to reduce blood pressure and bring health benefits overall.
Although reduced sodium intake showed significant results in this study, the role of salt and blood pressure is a bit more disputed than you might think.
Ditch the Processed Foods
For years, people have been told that they eat less salt if they want to lower systolic blood pressure. A study from Harvard, the University of California, San Francisco and Simon Fraser University found that reduced salt intake could save over 280,000 lives. Of course, lowering of sodium intake generally does not mean that the salt shake is removed from the table. For the most part, we get our sodium from processed and preserved foods that really pack up the salt. It's a big reason why DASH diet and nutritionists like Clayshulte recommend cutting back (or cutting out) processed foods.
But not everyone agrees that salt is such a villain. According to a paper published in JAMA, there were signs in the 1950s that sugar played an important role in heart disease.
In 1965, the Sugar Research Foundation made its own research on heart disease and concluded that fat, cholesterol and salt were the greatest sins. Basically, they emphasized sugar and put it on salt and fat. It was said that the research was paid by the sugar industry, so it is not surprising that the sweet things were left out of the heart disease conversation for decades to come.
To continue the salt-against-sugar debate, a paper published in the cardiology document Open Heartfound was published which added sugars to increased heart rate and blood pressure and caused a variety of metabolic and insulin problems in studies in humans and animals. Although they also eat less processed foods, they blamed high sugar (not sodium) for the side effects.
Overall, there are studies on both sides of the sodium problem, but they all agree on one thing: Avoid processed foods.
Eat (little) chocolate
After going through this whole sugar vs the salt debate, you say you eat chocolate seems pretty weird. But a 2010 study showed that dark chocolate helped reduce blood pressure for hypertensive people.
Although the study does not say how much dark chocolate you should eat, it is safe to say that a 1-pound rod is too much. Dark chocolate only works in small quantities in addition to a healthy diet.
Stress has been shown to increase your blood pressure. All you can do to reduce stress and promote relaxation is good for high blood pressure.
"Exercising with consciousness and deep breathing is an excellent tool for lowering blood pressure," Dr. Elizabeth Rice, licensed naturopath and primary care personnel at Southwest College of Naturopathic Medicine. "All of these recommendations elicit the relaxation reaction, for the body to go out of battle or the flight mode and disconnect the blood vessels to release the blood pressure."
Whether you spend 10 minutes meditating in a dark room or giving you extra half an hour to watch a new episode of "Drag Race" (or your comfort TV show of your choice), your relaxation physically affects your blood pressure . If meditation is not for you, try to create, write, read, take a bath or walk around your neighborhood.
As long as you prioritize some relaxation every day, it will help to bring down your numbers. Although there is no magic herb or a supplement to reduce blood pressure, there are many natural options to reduce the risk of heart disease.