Controlling High Blood Pressure

High blood pressure means increased arterial pressure (hypertension). It is a medical condition where the blood exerts excess force against the walls of arteries as it's pumped throughout the body by the heart.

Blood pressure is represented as two numbers: systolic pressure and diastolic pressure. Systolic pressure measures the force of the blood on artery walls as the heart contracts and pumps blood, while diastolic pressure measures the pressure when the heart is at rest between beats.

A normal blood pressure reading is around 120/80 mmHg (millimeters of mercury) or lower. High blood pressure is diagnosed when blood pressure consistently exceeds 130/80 mmHg or higher over time.

High blood pressure is often called the "silent killer" because it usually doesn't show noticeable symptoms in the early stages. If untreated or uncontrolled, it can lead to serious health complications such as heart disease, stroke, kidney disease, and other cardiovascular problems.

There are two main types of hypertension:

Primary (essential) hypertension: Primary hypertension is a common type that happens gradually without any apparent underlying cause. Causes include age, family history(genetics), unhealthy diet, smoking, and lack of exercise are aggravating factors.

Secondary hypertension: Secondary hypertension is caused by a medical condition affecting other body systems, such as kidney disease, hormonal disorders, medications, or other health issues. Treating the primary cause of the body's distress or changing medicines may help manage high blood pressure.

High blood pressure is usually diagnosed after several readings over 130/80 mmHg or higher. Generally, lifestyle modifications are recommended to manage this condition, such as dietary changes, exercise, and stress reduction, before medications are warranted.

Regular blood pressure monitoring, adherence to prescribed treatment plans, and maintaining a healthy lifestyle are essential in managing high blood pressure and reducing the risk of associated complications. Working closely with a healthcare professional is important to determine the most appropriate management strategy for individual cases.

A doctor can work with you on a proper treatment plan that may or may not include medication and lifestyle changes. Even if you are genetically predisposed to high blood pressure, it doesn't have to overcome your life.

Some home remedies help complement your current treatment program and any medications or lifestyle changes.

Home Remedies for Controlling High Blood Pressure

While consulting with a healthcare professional to manage high blood pressure is essential, some home remedies may complement your treatment plan. These remedies should not replace medical advice but can be used as a supportive measure alongside your doctor's recommendations.

Healthy Weight

Staying at a healthy weight and losing excess weight, if necessary, positively impacts blood pressure. Eat a balanced diet with whole foods, fruits, vegetables, lean proteins, and whole grains. Reduce salt, processed food, fast foods, restaurant food, frozen food, salty snacks, pickled foods, enriched white flour, fats, and all added sugars.

Healthy Diet

Individuals with high blood pressure should follow the DASH diet (Dietary Approaches to Stop Hypertension). The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while minimizing saturated and trans fats and sodium.

Exercise

Exercise regularly. Incorporate regular physical activity as much as possible into your daily routine. Try brisk walking, jogging, swimming, or cycling at least 150 minutes of moderate-intensity aerobic exercise per week, or as your healthcare provider advises.

Reduce Salt

Limit salt intake by avoiding processed foods, canned soups, and fast food. Choose fresh, whole foods and season your meals with herbs, spices, and salt alternatives.

Lemon is a healthy addition to the diet. The juice is zesty when added to food, adds taste without salt, and has many different healing properties. The peel and juice contain Vitamin P, which is important in maintaining the health of capillaries.

Increase Potassium

Increasing foods high in potassium can help reduce the effects of sodium on blood pressure. Good sources of potassium include watermelon, bananas, oranges, avocados, leafy greens, and potatoes.

While many turn to watermelon because it's a delicious and low-fat treat, watermelon is high in potassium, which helps reduce blood pressure levels.

Reduce Stress

Stress increases blood pressure. Get enough sleep and try relaxing, stress-reducing activities like meditation, deep breathing exercises, yoga, or hobbies you enjoy.

Reduce Alcohol and Caffeine

Excess alcohol can raise blood pressure, so it's important to moderate your consumption. Caffeine stimulates and can elevate blood pressure, so consider reducing or switching to decaffeinated beverages.

Stop Smoking

Smoking doesn't just cause cancer; it can damage and constrict blood vessels and raise blood pressure. Quitting smoking is crucial for overall health, blood pressure management, and a healthy body.

Avoid High Fructose Corn Syrup

Some studies report that foods and beverages that contain high fructose corn syrup may increase your risk of developing high blood pressure.

This finding is controversial, though it's undisputed that corn syrup is high in calories and can also contribute to weight gain and so excessive consumption is not advised for this fact as well. High fructose corn syrup is added to sweeten processed foods such as candy, cookies, cakes, and soda.

Cautions

Remember, these home remedies should be used with medical guidance. It's important to regularly monitor your blood pressure, take prescribed medications as directed, and attend regular check-ups with your healthcare provider to ensure proper management of high blood pressure.