Hypertension or High blood pressure is known to be the “silent killer” amongst all diseases as it will not manifest symptoms until one of our vital organs is affected or damaged. Uncontrolled high blood pressure increases the risks of numerous illnesses such as stroke, aneurysm, heart failure, and kidney damage. Our body has its unique mechanism of maintaining our blood pressure into its homeostatic state, however there are certain factors that may affect our systems to fully keep it in balance. Factors that may affect that functionality includes a person’s gender, age, drug intake, activity, climate, and of course diet.
Being overweight or obese increases your risk of developing high blood pressure. In fact,your blood pressure rises as your body weight increases.
As the saying goes, “You are what you eat.” The funny saying is surprisingly factual as what you eat affects your chances of getting diseases, thus getting a high blood pressure. A healthy eating plan will both reduce the risk of developing high blood pressure and/or lower a blood pressure that is already too high.
Here are some tips on lowering your blood pressure before it shoots high.
Save some calories to lose some dummies
- Use low-fat or fat free condiments, such as fat free salad dressings.
- Use food labels to compare the fat content in packaged foods.
Items marked low-fat or fat free are not always lower in calories than their regular versions.
- Choose low fat or fat free dairy products to reduce total fat intake.
- Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
- Eat fruits canned in their own juice.
- Snack on fruit, vegetable sticks, UN-buttered and unsalted popcorn, or bread sticks.
- Eat smaller portions—cut back gradually.
- Drink plenty of water or club soda.
Say No-No to NaNa!
Another important part of healthy eating is choosing foods that are low in Sodium (Na) or in layman’s term, salt. Processed foods that are high in salt include regular canned vegetables and soups, frozen dinners, lunch-meats, instant and ready-to-eat cereals, and salty chips and other snacks.
Sugar? No Please!
Remove all grains (which is basically your carbs) and sugars from your diet particularly fructose, until both your weight and your blood pressure have normalized.
Controlling Your Stress is Crucial
Quit acting Irish!
Drinking too much alcohol can raise blood pressure. It also can harm the liver, brain, and heart. You need to determine your lifestyle and genetic risk factors first before hovering over the red wine. More often than not, alcohol increases your risks of getting diseases than saving you some.
Move it to lose it
Physical activity is by far one of the most potent “drugs” there is, and its side effects are exactly the kinds you want to experience. A 30-minute exercise each day will be beneficial.
Stress itself is a risk factor for many known diseases, it may be due to the fact that chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones, such as adrenaline and cortisol.
Pop it to knock it down
If you have high blood pressure, the lifestyle changes may not be enough to lower your blood pressure. If they don’t, you’ll need to take drugs. Normally prescribed medications are Diuretics, Beta-blockers, ACE inhibitors, Calcium channel blockers, Alpha and/or Beta Blockers, and Vasodilators. When you start on a certain drug, it is vital that you work with your doctor to get the right drug and dose level for you. Any unexpected side effects, should be immediately reported so the drugs can be adjusted or changed according to your needs.
Source: Health Holistic Living