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Are you wondering about natural ways to control high blood pressure? You are not alone. There are thousands of people like you out there who have high blood pressure and are given medication for it.
This article is not about treating high blood pressure with medication. It is about the natural ways available to prevent and control high blood pressure.
Although I was trained in conventional medicine and practiced it for 20 years, I have always combined life style changes and medication when it comes to high blood pressure.
Often people would say to me, “You know, doc, high blood pressure runs in my family- my mother has it, my granny had it, my sister just had a stroke- there is nothing I can do about it.”
If you are one of those people keep on reading. This is for you. There is nothing written in stone that one can not prevent high blood pressure even if everyone else in the family has it.
Here is your control high blood pressure TO DO LIST:
I. Salt
In order to control high blood pressure reduce or avoid salt intake.
WHY?
Salt or sodium chloride retains water in the body and the heart has to deal with a bigger fluid content which increases the blood pressure. It is that simple. You shake the salt dispenser - your blood pressure goes up- there is no mystery here.
Although only 200-1000 mg of sodium a day are essential for health, the average American consumes 10-50 times the amount that is essential for health (200-1000 mg of sodium a day)
Yes, I will repeat this: The average American consumes 10 to 50 times more salt.
I hear you saying: “Well, I have being eating that amount of salt all of my life and my blood pressure is as normal as it could be.”
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And you are probably right. Some people are salt resistant and can eat these amounts, however, as many as 40 percent of people with high blood pressure are "salt sensitive." This sensitivity to salt is higher among African-Americans, overweight people, elderly people and those who have a family history of high blood pressure.
Are you overweight? (check your waistline) Over 50? Do you have other family members with high blood pressure? Are you African American?
Then keep reading.
The British Medical Journal reported that a reduction of sodium from 8 grams down to 5 grams per day will reduce the risk of stroke by 22 percent and heart disease by 16 percent. Now that is something that we all need to think about.
American Heart Association sodium recommendations
Healthy American adults should reduce their sodium intake to no more than 2300 mg per day. This is about 1 teaspoon of sodium chloride (salt). Remember that 75 percent of it comes from processed foods.
HOW?
In order to control high blood pressure replace salt with herbs and spices
1. Basil Tomato-based sauces and dishes
2. Bay leaf Braised and stewed dishes
3. Chives Salads, stews, and soups
4. Cumin Marinades, chili, and tomato sauce
5. Curry Meats, fish, poultry, and vegetables
6. Ginger Stir-fried poultry, lamb, or meat
7. Mustard Marinades and fish stews
8. Parsley Stocks and soups
9. Rosemary Roasted or grilled chicken or fish
10. Sage Fish, lamb, pork, or poultry
II. Minerals
In order to control high blood pressure make sure you eat plenty of those foods to provide the body with:
1. Potassium:
It is important to increase you potassium intake if you are given diuretics (the water pill) to stimulate the excretion of excess fluids.
Dietary sources of potassium:
Bananas, apricots, avocados, apples, cantaloupe, oranges, pears, watermelon, raisins, carrots, white and sweet potatoes, winter squash legumes, beets, salmon and sardines.
Recommended daily amounts:
4-6 grams per day
2. Magnesium:
The body cannot store potassium without magnesium. In the presence of adequate amounts of both potassium and magnesium, the potassium itself increases the excretion of sodium and excess fluids.
Dietary sources of magnesium:
Mostly whole grains and leafy greens.
Recommended daily amounts:
300-500 mg
3. Calcium
Up to 30 percent of people with high blood pressure also excrete calcium in their urine. According to Lawrence Resnick, M.D. (the Journal of Hypertension), two grams per day may be effective in lowering blood pressure in people who are salt sensitive.
A JAMA report pointed that African-American men have lower calcium levels partly as a result of lactase deficiency, indicating another use for calcium supplementation.
Dietary sources of calcium:
Calcium is found in yogurt and other milk products, soybeans, sardines, salmon, peanuts, sunflower seeds, and leafy greens.
Recommended amounts:
2 grams per day
III. Vitamins
In order to control high blood pressure you need to eat plenty of raw fruits and vegetables.
1. Vitamin C:
The less vitamin C in the blood, the higher the blood pressure in hypertensive patients.
2. Vitamin E:
Evidence suggests that vitamin E also magnifies the blood pressure-lowering effect of vitamin C.
IV. Control high blood pressure with herbs
1. Hawthorn
Hawthorn dilates blood vessels by blocking the action of a blood constricting enzyme called ACE (angiotensin-converting enzyme).
2. Ginkgo biloba
Acts by relaxing blood vessels and improving blood flow throughout the body and lowers the risk of blood clots.
3. Linden:
The blossom is often combined with hawthorn for blood pressure.
4. Parsley:
Natural diuretic which lowers blood pressure.
5. Guelder Rose bark
Relaxes the cardiovascular system and also helps to relieve nervous tension, often associated with high blood pressure.
6. Goldenseal root
May reduce blood pressure, especially when taken in conjunction with ginger.
7. Garlic
Lowers hypertension 2-7 percent.
8. Cayenne pepper:
The main ingredient capsacine slows arteriosclerosis, which leads to hypertension. Read more about the benefits of cayenne pepper. V. Regulate your stomach to control high blood pressure:
Regular bowl movement is crucial for people with high blood pressure.
1. Psyllium husks:
Add this soluble fiber to your carrot or apple juice with your breakfust.
2. Other sources of fiber:
Peas, beans, apples, pears and citrus fruit.
VI. Avoid alcohol
Chronic drinkers, given the same treatment as nondrinkers, do not achieve the same degree of blood pressure control. Even moderate amounts of alcohol can produce acute hypertension in some people.
VII. Stop smoking cigarettes
The nicotine actually constricts the small blood vessels, directly rising the blood pressure level.
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