The Truth about Hypertension / High Blood Pressure
Let’s talk about hypertension and where is comes from and how to take care of ourselves
Now it’s clear and demonstrable that nearly 100 million Americans face issues with hypertension and high blood pressure. It’s a big problem. So let’s first work to understand how this happens, then we can address how to reverse the trend.
This is mostly the result of two ingredients: Harmful nutrition and high levels of stress in our lives. The combination of poor diet and high levels of anxiety and stress creates the conditions where we lower our health standards and actually engage inadvertently in self harm. Immunity suffers and our organs suffer under constant stress and less than adequate, proper nutrition.
What is blood pressure and what are the risks associated with high blood pressure
According to the Centers for Disease Control and Prevention (CDC), blood pressure is a measure of the force of blood against the walls of arteries. High blood pressure, also known as hypertension, occurs when this force is too high.
High blood pressure can damage the arteries, heart, and kidneys and can lead to stroke, heart failure, and kidney failure. The CDC reports that about 1 in 3 adults in the United States has high blood pressure.
The good news is that high blood pressure can be prevented by making lifestyle changes such as eating a healthy diet, maintaining a healthy weight, exercise, and reducing stress. Prevention is better than cure.
How can you lower your blood pressure without medication
There are a number of things you can do to lower your blood pressure without medication. First, you can try to lose weight if you are overweight. Even a small amount of weight loss can help to lower your blood pressure.
You can also exercise more regularly. Exercise helps to improve your overall cardiovascular health and can also help to lower your blood pressure. Additionally, you can try to eat a healthier diet. Eating foods that are low in sodium and cholesterol can help to lower your blood pressure.
Finally, you can try to reduce stress in your life. Too much stress contributes to high blood pressure, so finding ways to relax and de-stress can be helpful. Try some or all of these methods to see if you can lower your blood pressure without medication.
What foods should you avoid if you have high blood pressure
A high blood pressure diet is similar to the heart-healthy Mediterranean diet, which has been shown to reduce the risk of heart disease. The Mediterranean diet includes plenty of fruits, vegetables, whole grains, legumes, and healthy fats.
It also limits salt, red meat, and processed foods. The two main additives in processing food is the addition of salt and sugar. A high blood pressure diet includes all of these same foods and limits sodium to no more than 2,300 milligrams (mg) a day or 1,500 mg if you have high blood pressure.
Processed foods are often very high in sodium. They include frozen dinners, lunch meats, hot dogs, bacon, ham, sausage, canned soups and chili, processed cheeses, and many packaged snacks. You should also limit alcohol consumption to no more than two drinks a day for men and one drink a day for women. Caffeine can also cause your blood pressure to rise temporarily.
Foods to eat on a high blood pressure diet include fruits and vegetables; low-fat dairy products; whole grains; fish; skinless poultry; nuts and seeds; and legumes such as beans and lentils. You should also eat foods that are rich in potassium, magnesium, and calcium. These minerals help to balance out the effects of sodium on blood pressure.
Let’s talk about salt for a minute:
Table salt is “dumb” salt, sodium chloride.That’s just two chemicals. It’s refined which is to say it is processed, stripped of its trace minerals. Ocean water has up to 92 minerals and our body needs 108 minerals to make us who we are.
Let’s set aside the question of high blood pressure and the way we think about salt. Doesn’t salt make things taste better? Don’t you really like salt? While it’s true that too much sodium can be harmful, please understand there are many more salts than just sodium. This is why we recommend Celtic Sea Salt as it has less sodium than table salt and has all those additional trace minerals that help your body.
Salts are necessary and healthful in allowing our bodies to hydrate properly. The lymphatic system and the fascia are part of the waterway gel state that allows our bodily systems to work. Don’t be afraid of salts, if it’s mineral sea salt.
Celtic sea salt is one of the best that is easy to find in most health food stores and available on Amazon. Just like you have learned there are healthy and unhealthy fats, so it is with salt. There is healthy salt and unhealthy salt. I take Celtic sea salt everyday with pure water to help my body stay hydrated!
What exercises can help to lower your blood pressure
High blood pressure, or hypertension, is a major risk factor for heart disease and stroke. Fortunately, there are several exercises that can help to lower your blood pressure. Regular aerobic exercise or better yet HIIT exercises helps to strengthen your heart and improve your body’s ability to pump blood.
This can lead to a decrease in your resting blood pressure. Strength training can also help to lower blood pressure by increasing muscle mass and improving insulin sensitivity. In addition, stretching exercises can help to reduce stress and tension, which can contribute to higher blood pressure levels.
By incorporating these exercises into your routine, you can help to keep your blood pressure under control and reduce your risk of heart disease. A Yoga practice can help with stretching as well as decompressing from a state of anxiety.
How nitric oxide reduces blood pressure
Nitric oxide was only recognized as an artery relaxing agent in the last 20 years. In 2002, nitric oxide was named the molecule of the year and the Nobel Prize in biochemistry was awarded for the light that was shed upon the cardiovascular benefits of nitric oxide.
Nitric Oxide or NO, can be produced in the body by nasal breathing as opposed to mouth breathing. There is a movement of athletes who are using mouth taping as a means of improving athletic performance.
Certain foods such as beets and supplements that contain L-Arginine and L-Citrulline can improve the free form of Nitric Oxide which can reduce blood pressure and allow for better cardiovascular function. Read about Louis Ignarro and his quest to improve cardiovascular health and the Nobel Prize award. https://en.wikipedia.org/wiki/Louis_Ignarro
How Omega-3 can reduce blood pressure
According to the American Heart Association, Omega-3 fatty acids can help to reduce blood pressure. These healthy fats are found in fish, nuts, and seeds, and they help to support heart health by reducing inflammation and improving circulation.
Omega-3 fatty acids can also help to lower triglyceride levels, and they provide a wide range of other health benefits. In addition to reducing blood pressure, Omega-3 fatty acids have been shown to improve cognitive function, joint health, and skin health.
Given the many benefits of Omega-3 fatty acids, it’s no surprise that they are often referred to as “the miracle nutrient.” If you’re looking to reduce your blood pressure, adding more Omega-3 rich foods to your diet is a great place to start.
How does stress affect blood pressure and what can you do to reduce stress
Stress is a major problem in today’s fast-paced world. It can lead to a variety of health problems, including high blood pressure. When you’re stressed, your heart rate increases and your blood vessels constrict.
This raises your blood pressure and makes it harder for your heart to pump blood. Over time, this can damage your blood vessels and lead to heart disease. Fortunately, there are a number of things you can do to reduce stress. Exercise is a great way to relieve stress and improve your overall health.
Meditation and relaxation techniques can also help to lower your stress levels. And, finally, try to take some time each day to do something you enjoy. This can be anything from reading a book to taking a walk in the park, gardening or taking a nap! By taking steps to reduce stress, you can help keep your blood pressure under control.
What are some natural remedies for high blood pressure
According to the Centers for Disease Control and Prevention (CDC), more than 75 million adults in the United States have high blood pressure. While there are many prescription medications available to treat high blood pressure, some people prefer to seek out natural remedies.
Generally, if one medication isn’t lowering the BP number significantly, another medication will be added. It’s not uncommon for a patient to wind up on 3 or more BP medications. All medications have side effects and the doctor’s job is to weigh and assess the pros and cons of adding more prescriptions to a patient’s regimen. Eventually, too many medications will damage organ tissue. This is the main reason to try some of the more natural remedies as listed above.
Here are a few of the most popular natural remedies for high blood pressure:
-Exercise: Regular exercise can help to lower blood pressure by improving circulation and heart health.
-Diet: Eating a healthy diet rich in fruits, vegetables, and whole grains can help to lower blood pressure by keeping arteries clear and increasing circulation.
-Stress relief: Managing stress levels can help to lower blood pressure by decreasing the amount of adrenaline in the body. relaxation techniques such as meditation or yoga can be helpful in reducing stress levels.
Natural remedies for high blood pressure may not work for everyone, but they can be a safe and effective way to lower blood pressure for some people. Talk to your doctor about whether natural remedies may be right for you.
High blood pressure is a serious condition that can lead to heart disease, stroke, and other health problems. The good news is that there are things you can do to lower your blood pressure without medication. By making changes to your diet, exercising more, and reducing stress, you can help keep your blood pressure under control. Natural remedies like herbs and supplements may also be helpful in lowering blood pressure.
My recommendations for taming high blood pressure:
1) Omega-3 Fish Oil – everyone needs Omega-3
2) Walking is always part of the cure – See the 4 minute exercise routine to lower BP https://www.youtube.com/watch?v=PwJCJToQmps
4) L-Arginine, L-Citrulline (Cardio for Life)
5) Yoga – Stretch yourself
Best in Health