Hypertension, or High Blood Pressure (High BP), means elevation of Blood Pressure above the normal range i. e. 120 mmHg (systolic) by 80 mmHg (diastolic) for an adult. High BP depends upon a person’s Age, Physical and Mental Activities, Diet, Family History, and Gender.
It is known as a ‘Silent Killer’ as it rarely shows any symptoms. People do not feel it for years until a serious problem occurs. Sometimes people can have Fatigue, Headaches, Vision Changes (but these usually occur with highly elevated Blood Pressure).
Some people get their Blood Pressure (BP) checked each time they go to the doctor’s, which is usually high but the moment they step out of the clinic it becomes normal. This is known as White Coat Hypertension.
A single reading of Blood Pressure doesn’t lead to a diagnosis of Hypertension – you need to take a series of recordings over time and then take an average to get a diagnosis of High Blood Pressure.
Prevention of High BP is very important. If BP is slightly high, it is better to incorporate lifestyle changes, instead of starting on medications.
Non-dietary Remedies :
1. Exercise : Physical activity is a natural BP reducer. A walk in the fresh air for 30-45 minutes is a must.
2. Sleep plenty : being sleep deprived makes your problems seem worse than they really are.
3. Breathe to Relax : make a conscious effort to do deep breathing.
4. Yoga and Meditation – helps strengthen and relax your body. Pawanmukt Aasan is very good for reducing Blood Pressure.
5. Laughter : is the best medicine. It relieves anxiety and stress, which are one of the main causes of high BP in today’s lifestyle.
6. Excess of Smoking and Alcohol : should be reduced.
Dietary remedies :
1. Lose Weight through a Healthy Diet – Just 1 or 2 kilos of weight loss can equate to a drop in BP (you may reduce your BP by about 1 mmHg per kilo of weight you lose). Also carrying extra weight around your waist can put you at greater risk of High BP.
2. Eat Healthy : eat a diet that is rich in Whole grains, Fruits, Vegetables and Low fat Dairy products and skimps on Saturated Fat (if you have High BP then this diet can lower your BP by up to 11 mmHg). This is called the DASH diet (Dietary Approaches to Stop Hypertension).
3. Reduce Sodium intake : to improve Heart health by about 5 to 6 mmHg (i.e. if you have High BP). Avoid Processed, Sodium laden foods and Pickles in excess.
4. Potassium rich foods : consume these as they help lowering BP by balancing out the negative effects of Salt. These foods include Bananas, Oranges, Tomatoes, Leafy Greens, Potatoes, Dried fruits (like Raisins, Apricots, Bananas, Prunes and Dates) and Coconut water (an extremely high source of Potassium).
5. Berries : are rich in natural compounds called Flavonoids (which help reduce Blood Pressure).
6. Stay well Hydrated : it helps in lowering Blood Pressure. Daily intake of water should be 35ml of Water per kilo of body weight.
7. Eat Fish : containing Omega-3’s (such as Mackerel and Salmon).
8. Garlic : contains Allicin which increases the bodies production of Nitric Oxide (which helps the Blood Vessels to dilate and lowers BP).
9. A glass of Carrot, Cucumber, Beetroot and Papaya juice helps in bringing down BP.
10. Celery : relaxes the tissues of the artery walls to increase blood flow and reduce Blood Pressure. The salt content in celery is low, and you also get Fiber, Magnesium and Potassium to help regulate your blood pressure.
When dealing with problems, resist the tendency to complain. Acknowledge your feelings about the situation, and then focus on finding solutions. This attitude will certainly help you immensely in controlling your BP and protect you from heart disease.
All the best and Happy Healing from Naturally Dimpi!