According to the American Heart Association, about 77.9 million Americans have high blood pressure (hypertension). That's 1 out of every 3 people we know. If you are one of those people that have high blood pressure then you are probably currently trying to find a means of treating this highly damaging condition. If you are undergoing treatment for hypertension then its likely you have a list of meds you must take that more than likely come with a variety of negative effects. The good news is there are various ways to help treat hypertension.
If you do not have a blood pressure machine and / or do not visit the doctor on a regular basis then its difficult to tell whether or not you have this condition. But a few concerned symptoms that might be the cause of high blood pressure are severe headache, nausea or vomiting, confusion, changes in your vision, or nosebleeds. Do not hesitate to check your pressure regularly if you have experienced any of these symptoms because hypertension may very well be the cause which can also lead to heart disease and kidney problems.
Several ways of reducing your hypertension are just about creating healthy habits:
- Eating healthier – A diet full of veggie, fruits, low-fat dairy foods whole grains, fish, and nuts help.
- Exercising- like stretching which helps the body prevent injury and muscles to strengthen. Cardiovascular or aerobic exercise help by decreasing your heart rate and blood pressure. It also improves your breathing. Strengthening exercises are repeated muscle contractions that tighten and are done until the muscle becomes tired.
- Quit / limit alcohol consumption- Raises the blood pressure to unhealthy levels.
- Smoking- Increases blood pressure and causes heart disease
- Reducing sodium from your diet- Sodium can increase blood pressure and can cause a risk of a stroke and a heart attack.
- Reducing stress- stress hormones which our bodies produce temporarily increases hypertension. If not controlled it can become long term.
There are medications that doctors provide for hypertension but unfortunately these more than often come with side effects. When a medication is used to treat any condition there is no positive way of knowing whether or not it will cause you nausea, an upset stomach or dry cough. Side effects are a risk that everyone must find out only by experience. An alternative to taking medications is to include certain nutrients in your diet. Many studies have shown that certain foods are good for reducing high blood pressure. Foods like: Green leafy vegetables , beans , fish , potatoes , bananas , and seeds . There are a few nutrients that these foods have in common that promote a healthy heart which are magnesium, potassium and vitamin E. Also Omega 3's like salmon, flax seeds and walnuts. Just remember that the best source of Omega 3's comes from fish especially salmon because it contains these fats in the form of triglycerides. Calcium can also help: milk, yogurt, and cheese are the main source of calcium in the US but there are alternatives that have less amounts of saturated fats. These other foods are:
- Vegetables- kale, broccoli, Chinese cabbage are good vegetables are excellent for people with hypertension.
- Fish- like sardines and salmons are also a good source of calcium
- Grains- like breads, pastas, and unfortified cereals when eat in large amounts.
There are many other remedies for hypertension, but before you decide to try something new please consult a physician. For more information on how to improve your high blood pressure please click here