Blood pressure is the amount of force exerted on the walls of the arteries when the blood is pumped by the heart. It is expressed in millimeters of mercury, or mm Hg. Systolic pressure, the “top” number, represents the highest amount of pressure exerted when the heart is contracting. Diastolic pressure, the “bottom” number, represents the amount of pressure between beats, when the heart is resting.
A blood pressure reading of 120/80 is considered to be normal, and 130/85 is high normal. Borderline high blood pressure is in the range of 140/90, and blood pressure readings above this are considered hypertension. High blood pressure (hypertension) significantly increases the risk of serious health conditions, including cardiovascular disease, heart attack and stroke. It is important to keep blood pressure within the normal range. Here are some ways to help lower blood pressure naturally.
High Blood Pressure Causes and Remedies: Diet and Lifestyle
Diet and lifestyle can have a major effect on blood pressure. Here are some common risk factors and ways to decrease hypertension.
* Physical inactivity and lack of exercise can lead to elevated blood pressure. Moderate exercise for 30 minutes five times per week is recommended to keep blood pressure down.
* Smoking temporarily causes blood pressure to increase, and also damages arteries and causes them to become narrower, contributing to chronic high blood pressure.
* Caffeine in drinks such as coffee, sodas and energy drinks raises blood pressure, and these beverages should be limited.
* Heavy drinking of alcohol can harm the heart and contribute to elevated blood pressure. Limit alcohol consumption to two drinks per day for men, and one drink per day for women and men over age 65.
* Excessive salt intake causes water retention, which in turn causes blood pressure to increase. The sodium/potassium ratio plays an important role in blood pressure. In addition to limiting salt intake, make sure you are getting enough potassium in your diet. Some foods high in potassium include: papayas, bananas, oranges, cantaloupe, tomatoes and cucumbers.
* Stress is a common causative factor in high blood pressure. Exercising, meditating, taking walks, journaling, or listening to music are some ways to manage stress.
Natural Remedies for High Blood Pressure
The following natural or herbal remedies have been shown to reduce blood pressure in clinical trials.
Coenzyme Q10- This compound, also known as CoQ10 or ubiquinone, is naturally found throughout the body and is involved in energy metabolism.
Folic acid- Also known as folate or vitamin B9, folic acid is an important nutrient that has many functions in the body. Foods rich in folate include calf’s liver, leafy green vegetables, beans, legumes, and asparagus.
Garlic- A popular cooking spice, garlic powder supplements can decrease blood pressure, but due to its blood-thinning properties, it is contraindicated for those taking blood-thinning drugs including aspirin, Coumadin and Trental.
Hawthorn- The herb hawthorn has been traditionally used to treat all types of heart and cardiovascular ailments. The dried leaves, flowers and berries can be made into a tea, or it can be taken as a standardized extract.
Omega-3 Fatty Acids- Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are omega-3 fatty acids that are found in fish oil. They provide many benefits to the cardiovascular system, such as helping to prevent buildup of plaque on arterial walls, reducing the risk of heart attack and stroke, and lowering blood pressure.
This information is for educational purposes only. If you have high blood pressure, see a qualified health care practitioner.
Sources:
http://altmedicine.about.com/cs/herbsvitaminsek/a/Hypertension.htm
http://www.mayoclinic.com/health/high-blood-pressure/DS00100/DSECTION=risk-factors
http://helpguide.org/mental/stress_management_relief_coping.htm
Related article: Benefits of Hawthorn for the Heart
