Ultimate GUIDE ON How to Lower Blood Pressure,Naturally ?

Introduction

By reading this article, we will be aware of and make ourselves educated that High Blood Pressure could lead to many deadly diseases if not controlled. I would like to raise awareness that high Blood Pressure can be controlled not only by taking your prescribed medicines but a natural approach is also possible without completely relying on these medicines. These medicines help us in lowering blood pressure but taking them might also have some bad side effects on our health. Like:

  • Extra Urination
  • Erectal Dysfunction
  • Weakness or Fatigue
  • Asthma
  • Sleep Disorder
  • Constipation
  • Dizziness
  • Headache
  • palpitation
  • Swolen Ankles

We might not be aware that these side effects might have experienced by some of us when taking medications. There are practical reasons why  Natural medication can do good for us, it can help you save money and time because they can be available in the Kitchen, in the garden, some willingness to change your lifestyle and motivation.

I am not a doctor nor in the medical field. But I still suggest you consult your doctor just like I did and good enough it was also being suggested by my doctor to practice some of these like consuming lesser salt(sodium), less sugar, more movement, I make sure that I engage myself with walking, which is good for the heart, I watch the food I eat, balanced and healthy meal and for me most important is getting enough sleep.

So basically I try to live a healthier life, changing my lifestyle. And that I earn a good number on my Blood Pressure, which I maintain at  120/80 during the last 12 years after my ischemic Stroke which happened last 2008.

I had to give up my old ways. moving away from temptations, like alcohol and unhealthy foods. I quit my night shift job.

What about you?

What are you willing to give up in exchange for your good health?

 

High blood pressure is a silent killer and there is no indication and obvious symptoms that you have it. It is also known as Hypertension which leads to different deadly diseases and it is a major risk factor for stroke and if left untreated could mean death. It is always important best to know your number. Maybe most of us would prefer medication to control and lower our high blood pressure. And we may be also not aware that we can easily manage our High Blood Pressure without spending some extra money.

This can be done by simply choosing a healthy Lifestyle without relying on any medications, which can be done naturally by simply acting on it and having the right behavior. Without it, lowering your blood pressure will never happen no matter how bad you need to lower Blood Pressure.

You will be surprised that you can lower your blood pressure.

This ebook is a compilation of useful tips, information on how to manage  Blood Pressure, the best natural ways to lower your blood pressure.

High blood pressure is a silent killer and there is no indication and obvious symptoms that you have it.it also known as Hypertension which leads to different deadly diseases and it is a major risk factor for stroke and if left untreated could mean death. It is always important best to know your number. Maybe most of us would prefer medication to control and lower our high blood pressure. And we may be also not aware that we can easily manage our High Blood Pressure without spending some extra money.

This can be done by simply choosing a healthy Lifestyle without relying on any medications, which can be done naturally by simply acting on it and having the right behavior. Without it, lowering your blood pressure will never happen no matter how bad you need to lower Blood Pressure.

You will be surprised that you can lower your blood pressure. There are things here that you may know already and things you might not know yet.

This free ebook is a compilation of tips on how to avoid Blood Pressure, the best natural ways to lower your blood pressure. You will find this article helpful to you.

Blood Pressure o (140/90 mmHg) is responsible for deaths and is predicted to become cause of death and disability worldwide by 2020.

What is Hypertension?

 

 

Simple Analogy would explain how hypertension affects our health. Say, the blood represents the water and the water hose is your artery wall. The blood needs to flow through the Artery wall in just the right volume to bring enough oxygen and nutrients to any part of your body. Too much water pressure that flows in the hose would damage and might break-down and your sensitive plants with flowers might get hit by the strong pressure damage it. That could lead and damage to your organs like your Heart, Brain, and eyes.

If the pressure goes beyond Normal, it is called Hypertension.

When you talk about Blood Pressure(Hypertension, it does not come cheap and uncontrolled blood Pressure is too risky and life-threatening. Unmanaged Blood pressure can lead to stroke cause damage your:

Arteries

walled tubes by which the blood flows supplying vital organs with oxygen and nutrients. If damaged, fats can enter the Blood Stream and start building in the artery wall and will narrow limiting enough blood to circulate around your body. Uncontrolled Blood Pressure can also Weaken your artery and might lead to Aneurysm.

 Possible Damages of Uncontrolled Blood Pressure to your Body

1.Heart

responsible for pumping blood throughout the body via arteries. When Blood Pressure starts to increase, it might cause many problems for your heart, like:

  • Coronary Artery Disease.

Develops if the major blood vessels that supply blood to your heart are damaged. Built Cholesterol in the artery wall is to blame here, as it decreases the blood flow and causes chest pain.  Shortness of breath. This could lead to a heart attack.

  • Enlarged left the heart.

High Blood Pressure makes your heart work harder which causes your left part of the heart to enlarge and have a higher risk of a Heart attack.

  • Heart Failure.

When your heart has weakened because of high Blood pressure. Sooner or later, your heart begins to fail.

 

2.Brain.

Sufficient supply of Blood and oxygen makes our brain to function properly. High Blood Pressure can bring damage to your Brain-like.

  •  Transient Ischemic Attack(TIA).

Also known as Mini-Stroke,  this happens when a temporary supply of Blood to your brain is cut. A higher chance of Major Stroke is possible to happen if unmanaged.

Stroke.

When the brain cells have deprived of oxygen and nutrients, and the cells begin to die. Blood Pressure can damage blood vessels, blood clots and start blocking blood flow which can cause Stroke.

3.Kidneys.

For someone’s good Health, your kidneys help to filter wastes and extra fluids from Blood, and lots of Blood vessel is used. When blood vessels become damaged, the nephrons that filter the blood don’t receive the oxygen and nutrients that needs to function well. The damage can be worsened by Diabetes.

4.Eyes.

You might not be aware but Blood Pressure can damage our eyes. where the blood vessel wall may thicken and become narrow and stops the blood from reaching your Retina. And your doctor may wish to examine your eyes

Sexual Dysfunction.

The impact of High Blood pressure is something that males should be concerned about. Erectile Dysfunction is more likely to be experienced by the male when the inability to maintain an erection. Men who are in their 50s might experience this. this happens because of limited blood flow in your penis caused by High Blood Pressure.

Not only should males be concerned about this as women can also experience this when blood flow is not enough to the vagina, where decreases in arousal, vaginal dryness, and difficulty in achieving orgasm.

 Blood Pressure and its importance?

– this is the force and measure of your heart uses to pump blood around your body. The blood is pushing against the wall of your Blood vessels and into your arteries that are carried around your body. Blood pressure is Dangerous if unmanaged because it makes your heart work harder to deliver the blood to your body when the heart works harder. it hardens your arteries and contributes to the cause of Stroke, Kidney, and development of Heart Failure.

 

Reasons Why  High Blood rises?

You might or might not be aware of the reasons why this happens. This could be the environment, the food you eat and the things you do on a daily basis. Here, Let me share with you and cover the ground. These could surprise you and would never even imagine that could contribute to your Blood Pressure.

  • Salt.
  • Worry
  • Anger
  • Added Sugar
  • Loneliness
  • Sleep Apnea
  • Inadequate Potassium
  • Pain
  • Herbal Supplements
  • Thyroid Problems
  • Anti Inflammatory  drugs
  • Decongestants
  • Dehydration
  • Hormonal Birth Control
  • Talking
  • Anti Depressants

 

How to prevent  Blood Pressure, can you avoid it?

According to the American Heart Association, Hypertension is a very common medical condition and it develops as we age and that almost everyone is affected at some point. It is vital to know what causes High Blood Pressure, and as early as now, you will be able to address it.

People who are at Risk of High Blood  Pressure are with:
  • Family History
  • Race: African or Caribbean origin
  • High Salt Intake. Losing 10 lbs can help lower Blood Pressure
  • Lack of Exercise – Be Active Everyday
  • Obesity
  • Excessive Alcohol. Avoid Alcohol
  • Smoking. Quit Smoking
  • Sleep Deprivation.
Age Hours Needed Maybe Appropriate
Young adults(18-25 years old) 7-9 hours 6-11 hours
Adults(26-64 years old 7-9 hours 6-10 hours
Other Adults(above 65 years old) 7-8 hours 5-9 hours

You’d easily feel that you had a good night’s sleep last night if you feel energetic and alert from the moment you got up from your bed. Only 3%of the population has a gene that enables them to function after six hours of Sleep while only 97% of us can’t function that much.

People who are at risk with this condition can avoid the early development oh High Blood Pressure by making a Healthy LifeStyle Change. It could be difficult at first but with the right attitude by doing it gradually, We know it can be achieved without any lame excuses.

What is High, Low and Normal?

which is ideal for me?

As we all know, High Blood Pressure can bring a lot of health Risk especially since this medical condition is often called the “SILENT KILLER“.  As many people are not aware of this, just because, it has no obvious symptoms. First, you have to consult your doctor that may recommend routine tests, like urinalysis, Blood Tests, a cholesterol test , and an electrocardiogram- that measures your heart electrical activity.

These 4 categories are reading for Adults.

Normal Below 120/80
Pre Hypertension between 120-139/80-89
Stage 1 High Blood Pressure between 140-159/90-99
Stage 2 High Blood Pressure above  160/100

What Foods to avoid?

These are the foods that are highly addictive which are easily accessible around your house, foods that you grab first when you go to your nearest grocery store. They are highly addictive to eat and great partner while watching your Netflix shows, where most kids and adults favorite pick when watching and playing, etc.

 

  • SALT.
  • SWEETS-SUGAR
  • CANNED FOODS
  • CHEESE
  • CHICKEN SKIN, FRIED CHICKEN
  • SNACK FOODS
  • SAUCES
  • ALCOHOL
  • PROCESSED FOODS
  • FRENCH FRIES
  • MARGARINE
  • RED MEAT
  • HAMBURGERS
  • ICE CREAM
  • CREAM CHEESE
  • EGG YOLKS
  • SHELLFISH
  • FAST FOODS
  • CUP NOODLES
  • POTATO

DASH DIET

 

Foods to Lower your Blood Pressure.

  • Olive oil. Brings healthy fat. It helps fight inflammation compounds to lower Blood Pressure levels.
  • Green Vegetables. These foods are rich in Nitrates and nitrates help to manage lower Blood Pressure.
  • Berries. Prevent hypertension and help lower Blood Pressure. Blueberries, raspberries, and strawberries. these are rich in flavonoids.
  • Oats. Great for breakfast. Rich in fiber and improves Digestive Health.
  • Dark chocolates.7 Health Benefits:(1)Very Nutritious,(2) Source of Anti Oxidants,(3) Improves Blood Flow(4) Increased Good Cholesterol(5 Reduce Heart Disease Risk,(6)Protect your Skin from the Sun (7) Improve Brain Functions,(8) Help you in Weight Loss (9) Help in Cancer Prevention
  • Garlic. Gradually reduces Blood Pressure. People with Bleeding and Pregnant or nursing women shouldn’t take garlic. Garlic should not be combined along with the blood-thinning medications.
  • Dairy Products. Consume Low-Fat milk products. It is recommended to consume two to three servings of milk products per day.
  • Asparagus. It contains an antihypertensive effect. An ACE inhibitor in asparagus concentrates its medicinal effect on kidneys to prevent hypertension. An ACE helps to relax your veins and arteries to lower your blood pressure.
  • Kiwi. Daily servings moderately lower Blood Pressure
  • Banana. 2 bananas a day can reduce Blood Pressure  by 10%
  • Beets. Either cooked or raw have an immediate and effective result in lowering Blood Pressure
  • Spinach. High in fiber, loaded with potassium, folate, and Magnesium, which are the primary key in lowering Blood Pressure.
  • Eggs. the protein which helps to reduce the risk of High Blood
  • Broccoli. High in compounds that help to relax blood vessels and reduce damage to arteries/
  • Sesame seed and Bran oils. Rich in both mono and polyunsaturated acids(good fat) and low in saturated fats(bad fat)
  • Beans. Help Control Blood Pressure, Lessen Heart Risks for people with Diabetes
  • Fermented Foods. Kimchi and yogurt and other fermented foods are rich in probiotics that have a modest effect on Blood Pressure
  • Yogurt. Servings of yogurt especially for women have  some beneficial effect for women
  • Pistachios.Lowers Blood cholesterol and improve Blood Pressure and lessen the risk of Heart Disease
  • Salmon and Fish with  omegas-3’s. Helps to improve heart health and reduce blood pressure
  • Cinnamon. This tasty seasoning is a healthy daily diet that will bring your Blood Pressure down.
  • Olive Oil. A cheap alternative and effective substitute for blood pressure medications  to lower your Blood Pressure

Fruits to help you drop Blood Pressure.

  • Tomato Juice
  • Orange Juice
  • Bananas
  • Apricots
  • Currants
  • Pomegranates
  • Watermelon
  • Kiwi

  Natural Ways to Lower Your Blood Pressure, Naturally

  • Involve yourself with more physical Activity

       

In today’s Lifestyle , most people now spend most of their time sitting in front of the computer or busy with their mobile phones and we might not be aware that too much sitting shortens life.

 

  • Lose weight

Every Start of the year, we have this term New Years Resolution. And Losing weight is always in the top spot list and is also one of the lists that is hard to achieve.

To help you quickly understand, why losing weight is such a challenge, please read  the following reasons of why you are not achieving it:

  1. You just keep on eating without  Awareness. Christmas Season had just past, multiple parties like Family Reunion, High School Reunions, Birthdays and you just can’t say NO to them maybe because of your personal relationship with them. You enjoy the music, exchanging your little stories, with food of course in front of you. Both healthy and unhealthy food you can relate to my story, right?
  2. Foods without Protein. Little did we know that Protein is one of the keys to having a better shape body because it has the ability to increase your metabolism and burn about 80 to 100 calories per day. Protein can help you reduce your appetite. Protein-Rich foods are:
  • White meat Poultry
  • Milk, Cheese, and Yogurt
  • Eggs
  • Beans
  • Pork Tenderloin
  • Soy
  • Lean Beef

 

  • Less Alcohol

Unnoticeably, your Blood Pressure rises over time if you do not control and watch your alcohol intake. Alcohol is also the cause of gaining weight because it cons calories. More calories will  result to gaining extra weight. Limiting yourself to 14 units of alcohol a week.

Type of Drink Number of Alcohol units
A single small shot of spirits * (25ml, ABV 40%) 1 unit
Alcopop (275ml, ABV 5.5%) 1.5 units
A small glass of red/white/rosé wine (125ml, ABV 12%) 1.5 units
Bottle of lager/beer/cider (330ml, ABV 5%) 1.7 units
Can of lager/beer/cider (440ml, ABV 5.5%) 2 units
Pint of lower-strength lager/beer/cider (ABV 3.6%) 2 units
Standard glass of red/white/rosé wine (175ml, ABV 12%) 2.1 units
Pint of higher-strength lager/beer/cider (ABV 5.2%) 3 units
Large glass of red/white/rosé wine (250ml, ABV 12%) 3 units

 

Cut your Caffeine

Yes, coffee is one of the most popular drinks in the world maybe because of the antioxidants and other health benefits. Caffeine can cause a dramatic increase in your Blood Pressure, but caffeine doesn’t have a long term effect.  People who drink caffeinated drinks have higher blood pressure than those who do not drink.

It is still advisable to consult your doctor if you are allowed to drink coffee.

 

Smoking

If you can avoid to smoke and expose yourself as a  second-hand smoker, please do. As it increases your risk of stroke and heart attack. Blood Pressure and heart rate increase during smoking and this because of nicotine. Because the nicotine in tobacco is playing a big part in causing the problem. Smoking is not good for your lungs and you’ll likely to get a heart disease if you don’t avoid smoking.

 

Manage Stress

Traffic, deadlines, relationships, and any other stressful situations can cause your blood pressure to increase temporarily. Whenever we react negatively to every stressful situation our body produces hormones. But you can control and reduce your stress level by exercising three to five times a week for 30 minutes which could help you stay healthy. Whenever you feel the stress in your head, spend some time outside the office and have a short walk for three to five minutes. this will help you refresh your mind and relax for a bit. Stress leads to many health complications: Hypertension, Obesity, diabetes, and Blood Pressure.

Learn to meditate

Meditation is one of the natural ways to lower your Blood Pressure, naturally, this also helps you to improve your sleep better quality. Taking 20 minutes a day to meditate will lower blood pressure and risk of cardiovascular disease.

It’s important to find an approach that you feel comfortable with,” says Dr. Stein. “Maybe it’s just listening to your favorite music while you walk at a moderate pace.”

Enjoy Dark chocolate

According to the  German researcher, his research suggests that eating small amounts of Dark Chocolate limited to 30 calories per day which is the equivalent servings of the Hersheys Kissses dark Chocolate. Consuming this amount will result in lowering your Blood Pressure if you have hypertension.

Dark Chocolates also avoids the risk of diabetes, heart disease, as a decrease in your Bad Cholesterol.

Less salty foods.

Everything that we put in our body should be the right amount especially food, because as they say that “Everything that is too much is bad” especially that foods that we eat which includes sugar and Salt.

That’s why learning how to say No, is sometimes good. Well, Salt basically improves the taste of our food, like for pizza, french fries, cheese, noodles. processed foods, etc. Sodium plays an important role most especially as a food preservative. But too much salt intake will directly affect your health and increases your blood pressure. When Too much salt in the blood is more than the usual, and your the kidney that controls the level of salt can no longer handle it the salt will go to your bloodstream and it will draw water into your blood because salt attracts water and as the water increases it also increases the volume blood and result to high blood pressure.

reduce sugar intake carbohydrates

Sugar raises energy levels, also called Sugar Rush. If you think that salt is claiming the causes of your high blood pressure, think again. Consuming sugar is the root cause of type II diabetes and also the reason for our obesity and our body stores excess sugar as fat and yes will eventually lead to hypertension.

According to research, high sugar affects your brain, which causes the heart rate to speed and increase in blood pressure. It is recommended to eat more fruits because of its health sugar and stop drinking fruit juices, sodas, cupcakes because of its hidden sugar.

Foods and Drinks that are high in Sugar:

  • Lo -fat Yogurt
  • BBQ Sauce and Spaghetti Sauce
  • Ketchup
  • Sports Drinks
  • Chocolate Milk
  • Granola
  • Flavored Coffees
  • Iced Tea
  • Protein Bars
  • Vitamin Water
  • Pre-made Soup
  • Cereal Bars
  • Canned Fruit

Added sugars aren’t a necessary nutrient in your diet. Small amounts are fine, they can cause serious harm if eaten in large amounts on a regular basis.

 

 

More Potassium

Potassium is important in managing High Blood Pressure because it lessens the effects of Blood Pressure. You flush the sodium through urine, the more you consume potassium-rich food. However, potassium can be harmful to those with Kidney disease. Taking too much potassium should be consulted with your doctor.

Other potassium-rich foods include:

  • Apricots and apricot juice
  • Avocados
  • Cantaloupe and honeydew melon
  • Fat-free or low-fat (1 percent) milk
  • Fat-free yogurt
  • Grapefruit and grapefruit juice (talk to your healthcare provider if you’re taking a cholesterol-lowering drug)
  • Greens
  • Halibut
  • Lima beans
  • Molasses
  • Mushrooms
  • Oranges and orange juice
  • Peas
  • Potatoes
  • Prunes and prune juice
  • Raisins and dates
  • Spinach
  • Tomatoes, tomato juice, and tomato sauce
  • Tuna

Less Processed Foods

When hungry, it is still ideal to turn your back to vegetables and fruits instead of your favorite sugary food products, desserts, junk foods that are salty. We know how tempting it is to rely on canned foods and processed foods If you read the previous tips, then you’ll understand why?

Processed foods are chemically processed and made with artificial ingredients.

Processed foods contain:

  • Preservatives.Chemicals that prevent the food from decaying
  • Food Colors.Chemicals to give the food more appealing
  • Flavors.Chemicals that give the food a particular taste.
  • Texturants. Chemicals that contribute to the food’s firmness and how dense the products looks like

Don’t replace real foods with unhealthy foods that will soon lead us to poor health and expose ourselves to poor health and illness.

Get enough Sleep

 

It is important to know that lack of sleep can lead you to the following deadly diseases:

  • Heart Disease
  • Heart Attack
  • Heart Failure
  • irregular heartbeat
  • High Blood Pressure
  • Stroke
  • Diabetes
Average Sleep Needs by Age
Age Hours Needed May be appropriate
Newborn to 3 months old 14 – 17 hrs 11 – 19 hrs
4 to 11 months old 12 – 15 hrs 10 – 18 hrs
1 to 2 years old 11 – 14 hrs 9 – 16 hrs
3 to 5 years old 10 – 13 hrs 8 – 14 hrs
6 to 13 years old 9 – 11 hrs 7 – 12 hrs
14 to 17 years old 8 – 10 hrs 7 – 11 hrs
Young adults (18 to 25 years old) 7 – 9 hrs 6 – 11 hrs
Adults (26 to 64 years old) 7 – 9 hrs 6 – 10 hrs
Older adults (65+) 7 – 8 hrs 5 – 9 hrs

Source: National Sleep Foundation

Get enough sleep as much as you can as it has a lot of good benefits like it allows you to live longer and enjoy it.

 

 

 

 

REFERENCES

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