According to the American Heart Association, about 77.9 million Americans have high blood pressure (hypertension). That’s 1 out of every three people we know. If you are one of those people that have high blood pressure, then you are probably currently trying to find a means of treating this highly dangerous condition. If you are undergoing treatment for hypertension, then it is likely you have a list of meds you must take that more than likely come with various adverse effects. The great news is there are various ways to help manage hypertension.
If you don’t have a blood pressure machine and don’t visit the doctor regularly, then it’s hard to say whether or not you have this condition. A few concerning symptoms that might be the cause of high blood pressure are severe headache, nausea or vomiting, confusion, changes in your vision, or nosebleeds. Don’t hesitate to check your weight regularly if you have experienced any of these symptoms because hypertension might very well be the cause, which can also lead to heart disease and kidney problems.
Several ways of reducing your hypertension are just about creating healthy habits:
- Eating- A healthier diet full of veggies, fruits, low-fat dairy foods, whole grains, fish, and nuts help.
- Exercising- like stretching, which helps the body prevent injury and muscles to strengthen: Cardiovascular or aerobic exercise help by decreasing your heart rate and blood pressure and also improves your breathing. Strengthening exercises re repeated muscle contractions that tighten and are done until the muscle becomes tired.
- Quit/limit alcohol consumption- Raises blood pressure to unhealthy levels.
- Smoking- increases blood pressure and causes heart disease.
- Reducing sodium from your diet- Sodium can increase blood pressure and can cause a risk of a stroke and a heart attack.
- Reducing stress- stress hormones that our bodies produce temporarily increases hypertension. If not controlled, it can become long term.
There are medications that doctors provide for hypertension, but unfortunately, they often come with side effects. When taking a drug to treat any condition, there is no definite way of knowing whether it will cause you nausea and upset stomach or dry cough. Side effects are a risk that everyone must find out only by experience. An alternative to taking medications is to include certain nutrients in your diet. Multiple kinds of research have shown that specific foods are good for decreasing high blood pressure—foods like Green leafy vegetables, beans, fish, potatoes, bananas, and seeds. There are a few nutrients these foods have in common that promote a healthier heart, which is magnesium, potassium, and vitamin E, also, Omega 3’s like salmon, flax seeds, and walnuts. Just remember that the best source of Omega 3’s comes from fish, especially salmon, because it contains these fats in triglycerides. Calcium can also help: milk, yogurt, and cheese are the primary source of calcium in the U.S., but some alternatives have fewer amounts of saturated fats. These other foods are:
- Vegetables- kale, broccoli, Chinese cabbage are good vegetables that are excellent for people with hypertension.
- Fish- like sardines and salmons are also a good source of calcium.
- Grains- bread, pasta, and unfortified cereals when eaten in large amounts.
There are many other remedies for hypertension, but before you decide to try something new, please consult a physician.