15 Natural Ways to Lower Your Blood Pressure By Kerri-Ann Jennings, MS, RD

High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide.

If left uncontrolled, it raises your risk of heart disease and stroke.

But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.

Here are 15 natural ways to combat high blood pressure.

1. Walk and Exercise Regularly

Exercise is one of the best things you can do to lower high blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.

What’s more, doing even more exercise reduces your blood pressure even further, according to the National Walkers’ Health Study .

2. Reduce Your Sodium Intake

Salt intake is high around the world. In large part, this is due to processed and prepared foods.

For this reason, many public health efforts are aimed at lowering salt in the food industry.

In many studies, salt has been linked to high blood pressure and heart events, like stroke.

However, more recent research has shown that the relationship between sodium and high blood pressure may be less clear.

One reason for this may be genetic differences between how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

3. Drink Less Alcohol

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.

While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.

In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.

4. Eat More Potassium-Rich Foods

Potassium is an important mineral.

It helps your body get rid of sodium and ease pressure on your blood vessels.

Modern diets have increased most people’s sodium intake while decreasing potassium intake (13).

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

• Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
• Fruit, including melons, bananas, avocados, oranges and apricots
• Dairy, such as milk and yogurt
• Tuna and salmon
• Nuts and seeds
• Beans
• 
  

5. Cut Back on Caffeine

f you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.

However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase.

In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t.

Caffeine may have a stronger effect on people who don’t consume it regularly.

If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.

6. Learn to Manage Stress

Stress is a key driver of high blood pressure.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.

Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:

• Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
• Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.

• 7. Eat Dark Chocolate or Cocoa

Here’s a piece of advice you can really get behind.

While eating massive amounts of chocolate probably won’t help your heart, small amounts may.

That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.

For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

8. Lose Weight

If you’re overweight, losing weight can make a big difference for your heart health.

According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure .

In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg .

To put that in perspective, a healthy reading should be less than 120/80 mm Hg.

The effect is even greater when weight loss is paired with exercise.

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

9. Quit Smoking

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time (29).

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.

10. Cut Added Sugar and Refined Carbs

There’s a growing body of research showing a link between added sugar and high blood pressure.

In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.

And it’s not just sugar — all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low-carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a six-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people not on a diet.

11. Eat Berries

Berries are full of more than just juicy flavor.

They’re also packed with polyphenols, natural plant compounds that are good for your heart.

One small study had middle-aged people eat berries for eight weeks.

Participants experienced improvements in different markers of heart health, including blood pressure.

Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits and vegetables.

Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

12. Try Meditation or Deep Breathing

While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.

Try guided meditation or deep breathing. Here’s a video to get you started.

13. Eat Calcium-Rich Foods

People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels .

For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day .

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. 

14. Take Natural Supplements

Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

• Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
• Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
• Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants .
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most .
• Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

• 15. Eat Foods Rich in Magnesium

• Magnesium is an important mineral that helps blood vessels relax.

  While magnesium deficiency is pretty rare, many people don’t get enough.

  Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear .

  Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure .

  You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.

• Take Home Message

  High blood pressure affects a large proportion of the world’s population.
  While drugs are one way to treat the condition, there are many other natural techniques that can help.
  Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.
• Besides medication to treat or tame high blood pressure has many adverse side effects .
• So managing HBP as suggested above has many advantages.

Benefits of bitter gourd or Karela

Bitter gourd or Karela (see picture above) The Plant That Kills Cancer Cells, Stop Diabetes And Lower High Blood  Pressure!

Among all plants available on the market and coming directly from our nature, goya is the one to pay attention to.

Otherwise known as karela, this cucumber-shaped plant does wonders for the human health. It grows in South America and Asia, and requires warm and humid climate to grow.

Among the many things it cures, you will be happy to learn that it is excellent for treating cancer, too.

The man behind this discovery is Dr. Frank Shallenberger, a doctor specialized in anti-aging treatments and alternative medicine. As he states, karela can suppress the development of cancer cells, so he regularly recommends it to patients who are dealing with this disease.

As numbers show, karela kills off about 90-98% of all cancers cells formed in the human body, which is astonishing information.

The University of Colorado conducted a study which analyzed the goya effects on the human body, especially with cancer. The findings uncovered that a 5% goya solution reduces pancreatic cancer and almost 64% of pancreatic tumors.

Aside from this, karela is beneficial for treating:

• — Skin infections
• — Hypertension (high blood pressure)
• — Asthma
• — Stomach problems
• — Diabetes symptoms

By incorporating goya in your everyday menu you will:

• improve your energy levels and boost the metabolism
• diminish folate-related neural tube defects in infants
• regulate your blood pressure, since goya is rich in Polypeptide-P and charantin, compounds responsible for keeping the blood pressure in check and treating type 2diabetes
• stabilize the immunity and protect you from infections
• improve the vision and repair all eye problems, as a result of its high content of beta-carotene
• cure hangover and cleanse the liver
• boost digestion
• help with gout and improve blood circulation
• treat psoriasis and fungal infections like Athlete’s foot and ringworms

Sources and References:
www.homehealthyrecipes.com
naturalherbsandmedicine.com

Old Recipe - Medication for High Blood Pressure and Cholesterol.

Many today, have high cholesterol and high blood pressure. If left untreated it can lead to poor health and many health issues.  There are many drugs available but these drugs sometimes have undesirable side effects. Maybe a better alternative is to use natural remedy.Preparation of this natural remedy is extremely easy and quick, and all you need are some ingredients that you already have in your kitchen. This is how to prepare this natural remedy that will significantly decrease cholesterol and high blood pressure:

Ingredients:

• 1 teaspoon of honey
• 1 tablespoon of apple cider vinegar
• 1 clove of garlic (grated)
• 1 tablespoon of lemon juice
• Grated ginger (1 piece)

Method of preparation:

Mix all ingredients in a blender for half a minute at high speed. Next, strain, and store the remedy in the fridge for 5 days.

Use:

Take a tablespoon of this miraculous remedy in the morning, before you have your breakfast, and another tablespoon in the evening, before your dinner.

Note that you should not consume it more than three times during the day.

This remedy will strengthen and energize your body, and will successfully solve your hypertension and high cholesterol issues.

Give yourself a chance and try out this

Remedies for High Blood Pressure

High blood pressure or Hypertension is a common disease among middle aged people, It is a disease of the modern age. High blood pressure is the condition where your heart  is working more than it should to pump blood and your arteries are stressed. Blood pressure is measured in millimeters of mercury. If your blood pressure is more than 140/90 mm then it is considered high. There are certain risk factors of having high blood pressure, these include stroke, heart attack, kidney diseases. High blood pressure can be controlled with natural and simple home made remedies.

Causes

• Genetic factors
• Obesity
• High salt intake
• Stress
• Excessive drinking
• Lack of physical activity

Common Symptoms

• Chronic headache
• Fatigue
• Nose bleeds
• Shortness of breath
• Diseased kidneys
• Frequent urination
• Blurred vision
• Mental tension
• Palpitations

Home Remedies for High Blood Pressure

Garlic 

Garlic is an effective remedy for lowering your blood pressure. It helps relax the blood vessels by stimulating the production of hydrogen sulfide and nitric oxide. Make a paste of crushed garlic and consume it with buttermilk. You can also eat 2 or 3 raw garlic cloves daily.

Papaya

Papaya is very effective in controlling your blood pressure. Eat a papaya on empty stomach daily in the morning, do not eat anything for atleast two hours after eating papaya. Repeat this process daily for a month and yield good results.

Watermelon Seeds

Watermelon seeds are very effective in reducing the blood pressure levels. The cucurbocitrin, a compound present in the watermelon seeds helps widen the blood capillaries and also improves the overall kidney functioning. Take some dried watermelon seeds and grind them. consume one teaspoon of this mixture daily on empty stomach in the morning and again in the evening.

Onion Juice

An antioxidant flavonol called quercitin present in the onions helps to lower down your blood pressure. Mix equal amounts of honey and onion juice. Take two tablespoons of this mixture twice a day for atleast two weeks.

Lemons

Vitamin C, an antioxidant present in the lemons is helpful to prevent capillary fragility. It is a rich source of Vitamin P that is found in both peel and juice of a fruit. Drink warm lemon water in the morning daily on an empty stomach.

Banana

Eating bananas regularly helps to control the blood pressure. The potassium present in the bananas helps to lessen the effect of sodium. Eat one or two bananas daily.

Coconut Water

Coconut water is very beneficial in controlling the blood pressure. According to a 2005 study of West Indian Food Journal, the potassium, magnesium and vitamin c present in the coconut water helps in decreasing the systolic blood pressure. Also it is very important that the people who are suffering with high blood pressure, must stay well hydrated. Drink atleast 8 to 10 glasses of water a day.

Vegetables & Fruits

Eat atleast three servings of vegetables and fruits daily. The calcium, potassium, fibre and magnesium present in the vegetables and fruits helps in keeping the arteries healthy.

Almond Oil

Consume one teaspoon of almond oil with a cup of milk daily before going to bed.

Fenugreek Seeds

Fenugreek seeds are the rich sources of potassium and fibre, which makes this an effective remedy for high blood pressure. Take one or two teaspoons of fenugreek seeds and add them to a cup of water, Boil it for two minutes and then strain it. Put the seed in the blender and make it as a fine paste. Consume this paste twice a day, once in the morning on an empty stomach and once in the evening. Continue this remedy for 3 months to notice desired results.

Honey

Consuming two teaspoons of honey daily in the morning on an empty stomach can be helpful in reducing the blood pressure levels.

Precautions

• Do some physical activity
• Cut down salt intake
• Avoid tension and try to be relax
• Say good bye to hydrogenated oils for cooking.

- See more at: http://www.dailyhealthgen.com/2014/11/home-remedies-high-blood-pressure.html#sthash.DMt8dB3x.dpuf

High Blood Pressure

Our blood pressure has to be right. If the blood pressure is too low we will experience giddiness especially when we stand up from squat position. If the blood pressure is too high it may damage our kidney. These are just examples but it cannot be over emphasized on how important it is to maintain a good blood pressure for a healthy life. I just come across a good article by Mayo Clinic Staff titled "DASH diet: Healthy eating to lower your blood pressure" which I will post it for the benefits to those who need knowledge and some tips on blood pressure management.

DASH diet: Healthy eating to lower your blood pressure

The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH can improve your health and lower your blood pressure.By Mayo Clinic Staff

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by seven to 12 points, which can make a significant difference in your health risks.

Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.

And while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks.

DASH diet: Sodium levels

The DASH diet emphasizes vegetables, fruit and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs:

• Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.
• Lower sodium DASH diet. You can consume up to 1,500 mg of sodium a day.

Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a more traditional diet, which can amount to a whopping 3,500 mg of sodium a day or more.

The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. The lower sodium version of the diet matches the recommendation to reduce sodium to 1,500 mg a day if you're 51 and older, black, or have hypertension, diabetes or chronic kidney disease. The American Heart Association recommends 1,500 mg as an upper limit for all adults. If you aren't sure what sodium level is right for you, talk to your doctor.

DASH diet: What to eat

Both versions of the DASH diet include lots of whole grains, fruits, vegetables and low-fat dairy products. The DASH diet also includes some fish, poultry and legumes. You can eat red meat, sweets and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat.

Here's a look at the recommended servings from each food group for the 2,000-calorie-a-day DASH diet.

Grains: 6 to 8 servings a dayGrains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.

• Focus on whole grains because they have more fiber and nutrients than do refined grains. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. Look for products labeled "100 percent whole grain" or "100 percent whole wheat."
• Grains are naturally low in fat, so avoid spreading on butter or adding cream and cheese sauces.

Vegetables: 4 to 5 servings a dayTomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.

• Don't think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole-wheat noodles can serve as the main dish for a meal.
• Fresh or frozen vegetables are both good choices. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt.
• To increase the number of servings you fit in daily, be creative. In a stir-fry, for instance, cut the amount of meat in half and double up on the vegetables.

Fruits: 4 to 5 servings a dayMany fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit or 4 ounces of juice.

• Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a splash of low-fat yogurt.
• Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber.
• Remember that citrus fruits and juice, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they're OK for you.
• If you choose canned fruit or juice, make sure no sugar is added.

Dairy: 2 to 3 servings a dayMilk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low fat or fat-free because otherwise they can be a major source of fat — and most of it is saturated. Examples of one serving include 1 cup skim or 1 percent milk, 1 cup yogurt, or 1 1/2 oz. cheese.

• Low-fat or fat-free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Add fruit for a healthy twist.
• If you have trouble digesting dairy products, choose lactose-free products or consider taking an over-the-counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance.
• Go easy on regular and even fat-free cheeses because they are typically high in sodium.

Lean meat, poultry and fish: 6 or fewer servings a dayMeat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat or 1 egg.

• Trim away skin and fat from poultry and meat and then bake, broil, grill or roast instead of frying in fat.
• Eat heart-healthy fish, such as salmon, herring and tuna. These types of fish are high in omega-3 fatty acids, which can help lower your total cholesterol.

Nuts, seeds and legumes: 4 to 5 servings a weekAlmonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas.

• Nuts sometimes get a bad rap because of their fat content, but they contain healthy types of fat — monounsaturated fat and omega-3 fatty acids. They're high in calories, however, so eat them in moderation. Try adding them to stir-fries, salads or cereals.
• Soybean-based products, such as tofu and tempeh, can be a good alternative to meat because they contain all of the amino acids your body needs to make a complete protein, just like meat.

Fats and oils: 2 to 3 servings a dayFat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to 27 percent or less of daily calories from fat, with a focus on the healthier monounsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.

• Saturated fat and trans fat are the main dietary culprits in raising your blood cholesterol and increasing your risk of coronary artery disease. DASH helps keep your daily saturated fat to less than 6 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.
• Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items.
• Read food labels on margarine and salad dressing so that you can choose those that are lowest in saturated fat and free of trans fat.

Sweets: 5 or fewer a weekYou don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup (8 oz.) lemonade.

• When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies.
• Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar. But remember that you still must use them sensibly. It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water.
• Cut back on added sugar, which has no nutritional value but can pack on calories.

DASH diet: Alcohol and caffeine

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.

The DASH diet doesn't address caffeine consumption. The influence of caffeine on blood pressure remains unclear. But caffeine can cause your blood pressure to rise at least temporarily. If you already have high blood pressure or if you think caffeine is affecting your blood pressure, talk to your doctor about your caffeine consumption.

Top Foods to Avoid with High Blood Pressure

In America, almost one in three adults are living with high blood pressure, that’s why the topic of dietary recommendations for high blood pressure is becoming more and more popular these days. What causes high blood pressure? Normally not consuming enough vegetables and fruits can result in a high sodium intake and low potassium intake, which can contribute to developing high blood pressure. So with high blood pressure, you are recommended to have a diet low in sodium and fat, avoid these foods:

• Pickles

Pickles are super low in calories and fat, and are also high in vitamin K, which helps your blood clot after the injury, that’s great. But they are loaded with sodium, one medium pickle provides more than 570mg of sodium, that’s more than 1/3 of the daily recommended needs. So if you’re with high blood pressure, limit your pickle intake.

• Sauerkraut

Sauerkraut is with several health benefits, including providing vitamin C and K, iron and a good amount of fiber, and it also boosts your immune system, but you should limit the amount you eat, or choose low-sodium brands, as a half cup of it has more than 460 mg of sodium, 19% of your recommended daily intake.

• Bacon

Bacon is not only delicious, it’s also like other pork products, contains B-vitamins (vitamin B1, B2, B3, B6, B12), vitamin D as well as the minerals zinc, iron and magnesium, which are all essential for a positive health body. But why most people feel afraid to eat it? As it’s super high in sodium, three slices contain around 270 mg of sodium and 4.5 grams of fat, so it’s wise to try turkey bacon for lower sodium intake instead of the salty&fatty pork bacon.

• Whole Milk

When you’re trying to build muscle, whole milk is your best choice, it provides more fat than you need, a one cup serving of whole milk contains 8 grams of fat. While if you are living with high blood pressure, try using 2% milk, or even better-skim milk, as the saturated fats whole milk contains are bad for you and may lead to heart disease.

• Donuts

People like donuts, for its sweet taste, but they are not good for your health. A single donut can provide more than 300 calories and 12 grams of fat, as they’re fried, means you’re getting lots of saturated and trans fat, which can increase your risk of heart disease.

• Ramen Noodles

Ramen noodles are popular among college students all over the world, as they’re inexpensive and so convenient. However, it’s not a healthy choice as they’re lack of nutrients and with lots of unhealthy components. One package of ramen provides 14 grams of fat, including 6 grams of saturated fat, and 1731 grams of sodium, more than 70% of the recommended daily needs! In fact, the flavor packet contains most of the sodium, so to reduce sodium intake, it’s better to not add the flavor packet.

• Alcohol

Drinking too much alcohol may raise your blood pressure to unhealthy levels, and alcohol can damage the walls of blood vessels. For people with high blood pressure, avoid alcohol totally or drink in moderation. Moderate drinking is generally considered to be:

• One drink for men age more than 65 per day
• Two drinks for men younger than age 65 per day
• One drink for women of any age per day

A drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.

If you have high blood pressure, limit eating these above foods and focusing on low-sodium foods can help. Some good choices are: potassium-rich bananas, salt-free seasonings, potassium-packed white potatoes, fresh fish, nutrient-packed lima beans, iron-rich spinach, omega-3 fatty acids-rich flaxseed.

The above write-up by Alex Jordon serves me well and hope benefits others too:

Understanding high blood pressure

Top 10 causes of high blood pressure

I just read this about high blood pressure which is a concern when we grow older or if adopt unhealthy life .

style .

Read below for this article from FMT

Heart ailments like heart attacks and other cardiovascular diseases claim approximately 80% lives in low and middle income countries, according to a global brief on hypertension published by WHO on World Health Day, April 7th, 2013.

So what contributes to such a large mortality rate owing to heart disease? Doctors and research point to the incidence of abnormally high pressure in the arteries of the patients involved. Dr. Sharukh Golwala, Cardiologist at Breach Candy Hospital, Mumbai helps us understand the causes that lead to high blood pressure. While specific causes are unknown, here are some of the risk factors that can contribute to developing high blood pressure. Read on to protect yourself and your family.

High blood pressure cause # 1: Age
The older you are the greater are the chances of being a victim of high blood pressure. Elderly people are especially at a higher risk of developing elevated systolic readings. The risk is due to hardening of the arteries.

High blood pressure cause # 2: Hereditary
If there is a family history of high cholesterol, then maybe it is a reason for you to start worrying. This inherited form of high blood pressure may lead to health problems at an early age.

High blood pressure cause # 3: Gender
Men, beware! Dr. Golwala says – men have greater chances of developing high blood pressure than women. That doesn’t mean women don’t have to worry, you too are at a high risk as well. So mind your lifestyle and eating habits.

High blood pressure cause # 4: Extra weight
Extra weight or obesity can be one of the leading causes of high blood pressure, but it varies from person to person. People who have fat storage around their belly, hip and thighs are also at a risk of developing high blood pressure. Maintain your weight!

High blood pressure cause # 5: Salt sensitivity
Some people are sensitive against salt or sodium intake, which makes their blood pressure to rise. If you are sensitive to salt, then the only option to stay safe is by reducing the intake. Be very cautious while using salt in your food, and read labels before having any processed food. Fast foods have a great level of salt in them, so use your discretion while having it.

High blood pressure cause # 6: Alcohol consumption
If you get intoxicated with just two drinks then it is an indicator that you should stop drinking. Heavy alcohol consumption is bad for you and your well being. Hence, avoid heavy consumption of alcohol to keep your blood pressure normal.

High blood pressure cause # 7: Stress life
Your extra tensed everyday during your office hours or due to other reasons, this can spike your blood pressure. Back off from your stressful situation, stay calm and relax yourself. Job stress is one of the worst things for your health.

High blood pressure cause # 8: Contraceptives
In a recent study, it was noted that regular consumption of birth control pills or oral contraceptives have a higher risk of developing high blood pressure.

High blood pressure cause # 9: Lazy life
Your lazy couch potato life will not only expand your waist line, but it will also put you at high risk of developing high blood pressure. Get off that couch and hit the gym or get into any other form of physical activity that interests you. It could be your favourite sport or just walking to work, if possible. Wondering how physical activity will lower your risk of high blood pressure, then here is the answer: being active helps to open up the blood vessel which helps keep the pressure in the veins and arteries in the normal range.

High blood pressure cause # 10: Constant popping of pills
Some medicines which are used to treat cold or allergy symptoms can spike your blood pressure. Always consult your doctor before having any medicine and inform him of your medical history to avoid complications.

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