Natural Ways to Lower Blood Pressure

High blood pressure really had no significance for me until I was diagnosed with it. I felt no different than before. I was some what surprised by the jump in the figures as the nurse took my blood pressure reading once and then repeated it in another five minutes. The numbers only went down a point or two the second time, so I was advised to follow up with my family physician. Truthfully I still was not concerned. It had always been normal and I felt no different so why concern myself?

Did you know that hypertension plays a part in the death of roughly half of those who die today? Unless tested generally the patient may not even be aware of the condition. Julia Swarner, Dr. P.H. tells of her dealings with it first hand as a medical student in examining her first cadaver – Wellness – The Inside Story:

• Scarred, hardened, and narrowed arteries

• Damaged kidneys

• Stroke resulting from a weakened arteries in the brain bursting

• Heart attack

Dr. Swarner advises blood pressure is high when 140 over 90 or more and explains the top figure is the pressure inside the arteries when the heart is contracting, the bottom when the heart is relaxed. So how do we obtain more favorable readings?

Diet

Not all cases of high blood pressure or hypertension require medication. When I was first diagnosed my doctor recommended that I try a restrictive diet. He advised no more than 1000 mgs. of sodium per day. This requires close monitoring, as many processed foods contain high levels of sodium and sodium goes under many different names. For more about the many names salt hides under read:

http://www.healthmad.com/Nutrition/Salts-Sneaky-Hiding-Places.88655 .

One of the foods I noted which was extremely high in sodium was canned soup. One can of many types of soup contain a full day’s supply of sodium. While cutting my salt intake I increased my daily portions of natural fruits and vegetables, but regardless, I was still prescribed medication as my numbers did not go down sufficiently. It is important to try and treat your hypertension with alternate means prior to being medicated as once you are prescribed medication you will most likely take it for the rest of your life. Medications taken for hypertension do not cure but control. 

Medication

 One of two different types of medication may be prescribed.  One is an ace inhibitor and the other is beta blocker. A diuretic may be prescribed also because of water retention. Many who have hypertension are salt sensitive. Diuretics, while helping to remove excess water from your body, unfortunately also remove many needed nutrients so it is imperative one watch their diet to replace what is lost and not eat foods containing little or no value. One of the nutrients which are important to our health and one that ironically helps maintain blood pressure is potassium. This mineral is flushed from our system as we use diuretics and increase fluids. With hypertension doctors advise patients to up the fluid intake to aid in releasing sodium. It seems we are chasing our tail on this one. For more about potassium please read here:

http://healthmad.com/medicine/potassium-deadly-or-life-saving/

Routine Follow ups

Your blood pressure will be checked periodically by your health care provider to determine if you are on the right medication and at the right strength. The medication does not take care of the problem singlehandedly, and once you begin taking medication daily you will be required to have your liver panel drawn to monitor for liver health. There are different things you can do to aid in keeping your blood pressure under control.

Chan has already covered the risks of untreated hypertension and the goals in the below listed articles. For more information regarding hypertension, medications and treatments you may want to read these articles written by Chan Lee Peng:

http://healthmad.com/conditions-and-diseases/fantastic-remedies-for-diabetes-and-hypertensive-patients/

http://healthmad.com/conditions-and-diseases/high-blood-pressure/

http://healthmad.com/conditions-and-diseases/natural-treatment-for-high-blood-pressure-and-hypertension/

http://healthmad.com/conditions-and-diseases/practical-handbook-for-hypertension-one/

http://healthmad.com/conditions-and-diseases/practical-handbook-for-hypertension-two/

Before You Have Your Blood Pressure Checked

For the clearest most accurate blood pressure reading; Well Advised by the Institute for Research and Education advises:

• Do not eat; drink caffeine, smoke, or exercise within 30 hours of having your blood pressure tested.

• Use the same arm for consistency.

• Wear loose sleeves or short sleeves so the fabric will not interfere with the testing.

• Sit quietly with legs uncrossed prior to the test.

• Bring along your recorded readings for comparison.

• If you test your pressure at home have the equipment checked periodically.

Meditation

As with many health disorders stress has an adverse reaction. Learning to deal positively with stress can go a long way in improving blood pressure. Studies have shown that habitual practice of meditation lowers oxygen consumption and the heart rate, which in turn lowers the blood pressure rate.

Exercise

Regular exercise has been shown to reduce our risks of disease while lengthening our life span and improving our overall quality of life. Not only does exercise lower the risk of hypertension but also bone loss, high cholesterol and stroke. Physically activity improves the heart’s efficiency and lowers the prevalence of urinary tract infections, blood clots and pneumonia. Reader’s Digest Family Guide to Modern Medicine  Dr. Swarner advises to follow the National Heart, Lung and Blood Institute’s recommendations; the FIT formula:

• Frequency – exercise at least three times per week.

• Intensity – the exercise should be for a duration which challenges the heart to beat faster, but not so fast you cannot carry on a conversation.

• Time – exercise for at least 20 minutes or more.

 Discuss all Medicines and Herbs with your Doctor

After an unusually high reading during a routine doctor’s visit I was asked what medicines I was taking other than my blood pressure medication. I saw a different doctor for gynecological reasons and it never dawned on me that my birth control medication could raise my blood pressure. I was taken off of the birth control pill and also St. Johns Wort. My doctor also asked me to decrease my Vitamin E supplement to 400 mgs.  It is important to discuss with your doctor any and all supplements, herbals and medications.

Limit Alcohol/Caffeine

Both of these products increase the blood pressure.

Switch to Monounsaturated Oils

Not only are these oils better on the waist but they also lower cholesterol and high blood pressure. Use products like olive oil or canola oil for cooking for the entire family.

Excess Levels of Insulin can lead to High Blood Pressure

This information blew me away. I was told that I inherited hypertension. My father had it and was given the same prescription I initially took. I am not overweight. I do not use excessive salt (any more) and no one in my family (outside marriage) has diabetes. Can insulin really play a role in hypertension? According to Dr. Richard F. Heller and Dr. Rachael F. Heller authors of The Carbohydrate Addict’s Lifespan Program excess levels of insulin can lead to hypertension in “three different and powerful ways”:

• High levels of insulin stimulate the sympathetic nervous system causing the heart to beat faster, blood vessels to narrow and blood pressure to rise.

• Insulin helps to regulate the salt levels in the blood. High levels will cause more salt to be saved in the body and water retention. The more fluid that is retained the more there is to flow through the body and the more pressure.

• Excessive insulin narrows the arteries. With less space for the blood to flow the pressure naturally builds.

Eat Healthy

In the Green Pharmacy by James A. Duke, PhD. you can find a recipe for minestrone soup which he highly recommends. He went on to say that because this soup is so healthy, he has nicknamed it “Medistrone” soup. If you prefer to, you can add any of the following to a tea instead:

• Basil – This spice has six compounds known to lower blood pressure.

• Black pepper – Pepper your food and enjoy the benefits of six compounds that lower your blood pressure.

• Broccoli – At least six chemicals known to lower blood pressure are found in this vegetable.

• Carrot – The carrot contains eight compounds known to lower blood pressure.

• Celery – consuming as few as four stalks a day can lower blood pressure and work as a natural diuretic.

• Fennel – This spice contains at least ten compounds to lower blood pressure.

• Garlic – consumption of one garlic clove daily will lower cholesterol and blood pressure levels.

• Hawthorn – This herb has been used for centuries as a heart tonic. It contains properties known to dilate the blood vessels particularly the coronary arteries. Lawrence Review of Natural Products.

• Kudzu – This is a weedy vine which has been studied in China and found to be successful at reducing blood pressure. It is also 100 times more potent as an anti-oxidant than Vitamin E.

• Onion- An essential oil prepared from onions was found to lower the systolic level of test individuals by 25% and diastolic by 15%.

• Oregano – Seven compounds are found in this spice which will aid in reducing blood pressure.

• Purslane – This herb is a natural source of magnesium. A shortage of magnesium contributes to hypertension. Magnesium can be found in Epsom salts and will enter our body through our skin. We can also increase our intake of green leafy vegetables, poppy seeds, whole grains, string beans and legumes.

• Saffron – A chemical called crocetin is contained within this herb.

• Tarragon – This is another spice which has chemicals to aid in lowering blood pressure.

• Passion Flower – The Natural Physician’s Healing Therapies recommends passion flower and valerian when high blood pressure is the result of stress.

• Dandelion leaf – Mark Stengler, N.D. author of The Natural Physician’s Healing Therapies also recommends an herbal formula containing dandelion leaf (a natural diuretic), hawthorn berry, valerian and viscum. He also recommends Lachesis because of its natural properties that aid in circulation.

While Dr. Duke advises us what to eat to remain healthy and lower your blood pressure, a host of doctors and advisors, Dr. Duke included advise:

• Eat fewer calories. Lower your body weight.

• Avoid refined sugars, white flours, white potatoes, (especially French fries) and sugary drinks. Eating foods with empty calories makes it more difficult to eat the foods which will aid in lowering blood pressure and improving health.

• Limit alcohol intake to no more than 8 ounces of beer a day, or 4 ounces of wine, or 1 ounce of hard liquor.

• Eat high fiber foods.

• Eat foods high in omega-3 fatty acids.

• Because a deficiency in magnesium, calcium or potassium increases your odds of having hypertension, eats foods rich in these minerals.

• Stop smoking. Smoking lessens the oxygen received by our tissues and constricts the arteries.

• Engage in regular exercise. The Herbal Drugstore

As long as we are still breathing it is not too late to improve our health, but it would be so much better if we could take steps to keep ourselves healthy before we are diagnosed with diseases that will impair and restrict us. We have but one body and we need to take care of it. I wish I had known about hypertension before I was diagnosed and that is why I want you to know now.

Take care and stay well.