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HOW TO CONTROL HIGH BLOOD PRESSURE BY NATURAL WAYS

 HOW TO CONTROL HIGH BLOOD 

PRESSURE BY NATURAL WAYS





WHAT IS BLOOD PRESSURE?

Blood pressure is the pressure of circulating blood against the walls of blood vessels.[Or] The force of blood pushing against blood vessel walls is called Blood pressure.[Or] when the hear pumps the blood through the arteries, the blood puts pressure on the artery walls is called Blood pressure.

HOW TO MEASURE NORMAL BLOOD PRESSURE?

Normal blood pressure is measured  as 120/80 mm Hg.

We would say the normal blood pressure as 120 over 80.

We would write as 120/80 mm Hg.

The numerator 120 is called SYSTOLIC BLOOD PRESSURE and it indicates that the pressure in your arteries, when your heart beats.

The denominator 80 is called DIASTOLIC BLOOD PRESSURE and it indicates that the pressure in your arteries, when your heart rests between heart beats.

WHAT IS HIGH BLOOD PRESSURE?





High blood pressure is also called HYPERTENSION.Usually high blood pressure is defined as the blood pressure measurement is above 140/90. It is considered as severe condition, if the blood pressure is above 180/120.


We should awareness about the blood pressure measurements. There are four stages of blood pressure is as follows

NORMAL BLOOD PRESSURE:

Normal blood pressure is considered as 120/80 mm Hg.
[OR]
Less than 120 on the top and less than 80 on the bottom.

PRE-HYPERTENSION:

Pre-hypertension is  also called PRIMARY HYPERTENSION or ESSENTIAL HYPERTENSION and it is considered as 120-139 on the top and 80-89 on the bottom.This type of blood pressure usually takes many years to develop.

HIGH BLOOD PRESSURE, STAGE- 1:

High blood pressure, stage - 1 is considered as 140-159 on the top and 90-99 on the bottom.

HIGH BLOOD PRESSURE, STAGE - 2:

High blood pressure stage -2 is also called as SECONDARY HYPERTENSION and it is considered as 160 or higher on the top and 100 and over on the bottom.Things that can cause of secondary hypertension is as follows:

  • Diabetes
  • kidney problems
  • Thyroid problems
  • Sleep apnea

WHAT ARE THE CAUSES OF HIGH BLOOD PRESSURE?





Our life style, age food habits, genetics, medicines can cause high blood pressure.
The following common causes  can rise the high blood pressure;

  • High salt in your diet
  • High cholesterol food in your food.
  • Chronic health problems such as diabetes, kidney problems,
  • Genetic problem, if your parents or close  relatives have high blood pressure.
  • Lack of physical activity.
  • Older age also on of the cause to high blood pressure.
  • Obesity /over weight.
  • During in pregnancy can also happen.
  • Stress
  • Smoking
  • Drinking too much of alcohol.
  • Lack of sleep
  • Other medicines.
SYMPTOMS:

Most of the people who have high blood pressure , they do not have any symptoms.That's why it is called "SILENT KILLER". Some people have experienced headaches, nosebleeds, shortness of breath with high blood pressure. So it is very important to check up regularly and consult your Doctor to take advice or medicines.


BEST TIPS TO CONTROL HIGH BLOOD PRESSURE:

  • change your life style.
  • Use anti - hypertensive medicines prescribed by doctor.




  • Eat properly.
  • Start DASH diet- vegetables, fruits, low fat food etc.
  • Eat healthy diet.


  • Reduce the salt in your food /diet.
 


  • Follow relaxation methods.


BEST   FOOD TO CONTROL HIGH BLOOD PRESSURE:


  • FRUITS -





Blue berries have natural compounds is called flavonoids. 
It decreases the high blood pressure.It has anti - oxidants also.
Raspberries, strawberries,pomegranates,bananas etc.






  • BANANAS - It has rich in potassium and it helps to decrease the high blood pressure.





  • POMEGRANATES - Daily one cup of pomegranate juice helps to control the high blood pressure with in one month.





  • GREEN LEAFY VEGETABLES - Green leafs which are high potassium include kale, turnip, spinach, swisschard, romaine lettuce etc.Potassium helps to get rid of more sodium  in your kidneys through your urine.





  • SWISS CHORD - One cup of swisschord has 145 gm and it contains 17% - potassium, 30% magnesium.
  • AMARANTH - One cup of amaranth is 246 gm and it contains 38 % magnesium.

  • BEET ROOTS - Beet roots have high in nitric oxide and it helps to open your blood vessels and reduce the high blood pressure. Researchers found that Beet root juice also lowered the blood pressure with in 24 hours.





  • CARROTS -





  • TOMATOES -





  • BEANS -





  • LENTILS -





  • MILK, YOGURT - Skim milk has rich source of calcium.American heart association,women who ate yogurt ,20% reduction of high blood pressure risk.



                         


  • OAT MEAL - Oat meal has rich source of fiber, low fat , low sodium and it reduced the high blood pressure in your body.




  • FISH - Fish are rich source of omega - 3 fatty acids ,which can lower the blood pressure,reduce inflammation, and lower triglycerides. Fish has lein protein, vitamin D. For example salmon, mackerel etc fish.






  • SEEDS - Seeds have great content of potassium, magnesium and other minerals and it reduces high blood pressure.Unsalted seeds are the best for this. Example - sunflower seeds, pumpkin seeds, squash seeds, chia seeds, flax seeds etc.

  • PUMPKIN SEEDS - It has potassium, magnesium, arginine and amino acids.





  • GARLIC - Garlic can reduce hypertension by increasing the amount of nitric oxide in the body.Nitric oxide helps to widening of arteries, promote vasolidation, to reduce blood pressure.








  • HERBS AND SPICES- Celery seeds, cilantro, basil, rosemary, thyme, saffron, lemongrass, ginger.





  • DARK CHOCOLATE - Dark chocolates contains less sugar and it is lower the risk of cardiovascular disease.





  • PISTACHIOS - Pistachios decreases blood pressure by reducing peripheral vascural resistance, blood vessel tightening, heart rate.





  • OLIVE OIL - It is a healthy fat and contains polyphenols, which are inflammation- fighting compounds that helps to reduce blood pressure.


  • CITRUS FRUITS - Grapes, oranges, lemon etc citrus fruits reduce the risk of heart diseases.





TOP AYURVEDIC HERBS TO CONTROL HIGH BLOOD PRESSURE:

  • ARJUNA - Terminalia arjuna is commonly known as Arjuna.Its bark decoction is used  for anginal pain, hypertension, high cholesterol,congestive heart failure, dislipidemia in Indian sub continent.This plant contains variety of flavonoids, polyphenols, which helps to reduce inflammation in arteries.

  • ASHWAGANDHA -  It is an adaptogenic herb,which is lowers the blood pressure and stress. Ashwagandha tea is best for reduce the blood pressure.

  • PUNARNAVA - Boerhavia diffusa or punarnava is a flowering plant that has several medicinal properties.

  • TULSI / BASAL LEAVES - Tulsi/ basal leaves tea is good effective to decrease the blood pressure. Tulsi and neem combination medicinal tea is beneficial to lower the high blood pressure.




  • HAWTHORN BERRIES 
  • AJWAIN 
  • ONIONS





TIPS :
  • Avoid high salted food like pickles, salted peanuts, chips, popcorn, canned soups, sauces, processed foods etc.
  • Use low sodium salt for cooking and in less quantity.
  • Do physical exercise regularly.
  • Avoid high cholesterol food.
  • Stop smoking.
  •  Avoid too much of alcohol consumption.
  • Reduce your stress.
  • Eat healthy diet.
  • One hour walking per day. 
  • Reduce your over weight.
  • Increase positive thinking.
  • Eat high fiber food.
  • Use garlic in your daily recipes.
  • Eat one citrus fruit daily.
  • Use olive oil for cooking.
  • Eat fish weekly twice.
  • Must eat pumpkin seeds.
  • Drink beet root juice one time per day.






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