Mainly all of us have occasional high blood pressure. Temporary high blood pressure is a normal response when we are too excited, nervous, anger, fatigue, when we have physical exertion, coldness or smoke too much.
We must know that sustained high blood pressure is dangerous. A long period of time, the treatment of high blood pressure has alternated between an emphasis on diet and using of anti-hypertensive drugs. The using of drugs should never be the first option because of potentially serious side effects. More safe and effective way is a nondrug approach.
we must know that high blood pressure is a significant risk factor for developing heart disease. But, not only hypertension increases the risk of heart attacks. It also increases the risk of strokes and kidney disease. About 60 million people suffer from hypertension, almost half are women.
WHAT IS HIGH BLOOD PRESSURE?
Blood pressure is the measure of the force of blood against the walls of the arteries. For adults, a normal blood pressure is 120/80. The pressure when the heart is contracting is systolic pressure – the first number. The second number is diastolic pressure when the heart is relaxed. If the blood pressure is consistently more than 140/90, that means that is considered hypertension.
WHICH SIGNS SHOW THAT YOU HAVE HYPERTENSION?
In many cases, there are no reveal symptoms. But, there are some common symptoms that signify hypertension:
- Heart palpitations
- Blurred vision
Treating high blood pressure with non-drug methods is the most effective and safest way. Uncontrolled high blood pressure is dangerous. It increases the loss of brain cells associated with aging. Fewer brain cells mean your memory and your thinking patterns will be fuzzier.
With some diet, you can reduce and control your high blood pressure. Overemphasized benefits are losing weight. Overweight adults are 50 percent more expose in hypertension than normal-weight adults.
A modest weight loss is 10 pounds. If you have lots of tummy fat, you can reduce elevated blood pressure to normal levels.
We represent you the Dietary Approaches to Stop Hypertension (DASH) diet:
-Eat 8 to 10 servings of fruits and vegetables every day
-Eat 2 to 3 servings of skim or low-fat dairy foods
-Eat 7 to 8 servings of grains
-Up to 2 servings of lean meat daily
-You can also add four or five servings of beans, nuts, and seeds during the week
-Drink less alcohol: drinking three or more alcoholic drinks a day can raise blood pressure
-Get regular exercise: it will help to keep your weight and blood pressure low
-Eat less salt and fewer high-sodium foods: It helps to lower your blood pressure
-Eat lots of fruits, vegetables, and low-fat dairy products. It is more beneficial than cutting back on salt from most people
-Food rich in potassium, calcium, and magnesium can help blunt the effects of sodium on your blood pressure
-Try to eat at least one clove of garlic a day: It has also a small effect on lowering blood pressure. You can add chopped garlic to stir-fry, sauces, salads, and vegetables
-CoQ-10 supplement also help lower blood pressure: A licensed health care provider give information for the appropriate dosage level