Hypertension or high blood pressure is defined as blood pressure readings of 140/90 and above the first figure, or systolic pressure, represents the amount of pressure on the artery walls; the second number, or diastolic pressure, represents the lowest level of pressure. if blood pressure remains too high, this condition can lead to heart disease and stroke, as well as diabetes, eye problems, and kidney damage.
1. Diets high in fat, salt and sugar.
3. Physical inactivity.
4. Alcohol, caffeine and stimulant use.
6. Heavy metal toxicity.
7. Pregnancy and certain medical conditions.
8. Stress and lack of sleep.
Aim for 30-60 minutes of aerobic exercise 4-7 days a week. Since dehydration helps to raise blood pressure, drink a glass of water every 2 hours.
A diet low in saturated fat and high in complex carbohydrate is recommended. Such a diet includes whole grains, fruits, vegetables, nuts, seeds, legumes, fish, soy products, onions, garlic, foods rich in potassium, calcium, and magnesium (carrots, spinach, celery, alfalfa, mushrooms, lima beans, potatoes, avocados, broccoli, and most fruits), and restricts salt.
Fatty fish, rich in omega 3's helps to lower blood pressure. Foods high in potassium like apples, asparagus, bananas, cabbage, kelp, oranges, tomatoes are also beneficial. Celery, garlic, onions and parsley have also been linked to lowering blood pressure.
Heart Healthy Supplements
Some mecical doctors recommend 1000 mg of calcium a day, and 500 mg. of magnesium, since these minerals have shown to lower blood pressure.
Avoid certain herbs like Panax Ginseng, if you have hypertension
If stress is a factor, chamomile, oat straw, passionflower, and valerian may be useful.
Grape seed extract has also shown to lower blood pressure. Meditation has also shown to be very useful to lower blood pressure.
One study found insufficient sleep can contribute to increased blood pressure in hypertensives. The researchers theorized this may be due to increased sympathetic nervous activity during the night.
Try and get a good night's sleep.
Some, but not all of this information comes from
the Whole Food market magazine.