High blood pressure, or hypertension, is more a symptom than it is a disease. Hypertension can make one a more likely candidate for heart attack, stroke, kidney damage, and vision problems. Symptoms of hypertension include breathing difficulties, dizziness, fatigue, headaches, heart palpitations, intestinal problems, nosebleeds, and numbness and tingling in the extremities. Here’s how to lower your blood pressure now.
VITAMINS THAT LOWER BLOOD PRESSURE
Vitamin B6 (50 mg daily) can help lower blood pressure through its diuretic effect. Calcium (1,000 mg) and magnesium (500 mg) both daily have a calming effect on the nerves and arteries and a strengthening effect on the heart muscle.
GOOD TO KNOW!
High blood pressure is diagnosed with a device called a sphygmomanometer. Two numbers are given in a reading. The first number in a blood pressure reading is systolic—the amount of pressure inside the arteries during the pumping phase. The second number is diastolic—the amount of pressure during the resting phase. A normal reading is 120/70. Higher than 140 systolic or 90 diastolic are high blood pressure indicators. Readings done at home are often lower than readings taken in a doctor’s office. People can elevate their blood pressure simply by worrying about it!
Often people who have hypertension don’t have enough Coenzyme Q10 (CoQ10). This antioxidant is especially important to the heart muscle. Research published in the European Heart Journal in 2006 showed that CoQ10 improves functioning in people who have advanced chronic heart failure. Take 100 to 300 mg each day.
BEST FOODS TO LOWER BLOOD PRESSURE
Cold-water fish such as bluefish, mackerel, and salmon have blood pressure-lowering properties. Garlic taken as a supplement can expand blood vessel walls and inhibit the blood from clumping together.
Foods that are rich in hypotensive compounds include broccoli, carrots, celery, fava beans, garlic, green leafy vegetables, kiwi, and onions. Hawthorn berries, leaf, and flower can all be used to help normalize high blood pressure, strengthen the heart, and break down cholesterol.
Even chocolate can help lower your blood pressure thanks to the flavonoids it contains, which are antioxidants. A study in the Journal of Nutrition and Metabolism in 2006 showed that cocoa and chocolate lower blood pressure. Eat 1 to 2 ounces (28 to 55 g) of dark chocolate, at least 70 percent cacao, each day.
ESSENTIAL OILS FOR BETTER BLOOD PRESSURE
Essential oils that promote a strong and healthy vascular system and can calm blood pressure include basil, bergamot, citronella (increases heartbeat), geranium, jasmine, lavender, neroli, orange, rose, and rosemary. Use them as inhalations, in the bath, or with massage. (For ideas on using essential oils, see the section on “Aromatherapy” on page 23.)
HEALTHY BLOOD PRESSURE PRACTICES
For a healthy heart system, keep blood pressure levels normal, reduce cholesterol, lose weight if necessary, don’t smoke, and exercise more. Get aerobic exercise at least three times a week for 15 to 30 minutes. Dancing, cycling, jogging, swimming, jump roping, and rowing are all considered aerobic heart-healthy exercises.
Yoga, stretching, brisk walking, deep breathing, meditation, and verbalizing one’s feelings are all beneficial for a healthy heart. Some find watching fish in a fish tank lowers blood pressure.
Music that has 60 beats per minute, such as Baroque music, can lower high blood pressure and reduce anxiety. Also consider playing the soothing sounds of the ocean. Slow down your speech to help lower blood pressure and take in more oxygen. Interestingly, your blood pressure elevates when you are talking and decreases when you are listening.
Skip This!
Caffeine elevates blood pressure and strains the heart. High sodium intake retains fluids in the body so that blood volume will be higher, thus raising blood pressure. Most people with hypertension have too much sodium retention and not enough potassium. Losing weight can help reduce high blood pressure. Cut back on refined carbohydrates, including sugar, which can cause elevated levels of insulin.
Meditation can lower blood pressure as effectively as drug therapy. Biofeedback training can help people achieve a state of calmness.
At the end of your day, take a short tepid bath, between 92 and 98°F (33 to 37°C) for 10 to 30 minutes to gently dilate blood vessels and lower blood pressure. When sleeping, use only a small pillow so your head is not too high above your heart, making it easy to get blood to the brain. Body alignment is important day and night.
Use visualization. Picture your heart beating regularly, pumping a healthy amount of blood with each beat. See your arteries gently dilating, allowing the blood to flow, and imagine your blood vessels growing and supplying oxygen and needed nutrients to your heart.
Happiness also helps lower blood pressure, so open your heart to love.
WHEN TO SEE YOUR M.D.
If you have cardiovascular health concerns, consult with a health practitioner to help you lower your medication as you improve your health with diet, herbs, supplements, and other natural methods. But never stop taking heart medicine suddenly.
GOOD TO KNOW!
Good supplements for gout include a vitamin B complex 50 mg), vitamin C (1,000 mg), and vitamin E (400 IU) once daily. Tablets made from alfalfa leaf (12 daily) are also helpful. A multienzyme tablet can also be helpful in reducing inflammation. Take it three times daily between meals so it can help reduce inflammation rather than focus on food digestion.
This Lowering High Blood Pressure article is taken from :
The Country Almanac of Home Remedies - Brigitte Mars
