DROP HIGH BLOOD PRESSURE DRUG-FREE

High blood pressure (hypertension) is related to greatest contradiction in our life. On one side, it may look harmless, as it is not painful; on the other, it is the #1 cause behind premature and non-age-related deaths in our ‘civilized’ society. Fortunately, nature got answers for drug-free blood pressure management.  Read on to learn more about.      

THE PHILOSOPHY BEHIND

The term blood pressure indicates the force of the heart pumping blood through the whole body. Pushing the blood against artery walls made up of the relationship between ‘systolic’ pressure (upper value, when the heart beats) and ‘diastolic’ pressure (lower value, between heartbeats). Expressed by millimeters of mercury (mm Hg).
 
When this force becomes higher than 120 mm Hg/systolic (and higher than 80 mm Hg diastolic), we speak about high blood pressure (‘hypertension’), according to the American Heart Association in Dallas, TX, and the American College of Cardiology in Washington, D.C. Increasing the risk of coronary heart disease by at least 50% and of stroke by more than 70%.
 
According to statistics of U.S. governmental Centers for Disease Control and Prevention (CDC), some 75 million U.S. citizens. i.e. more than 30% of adults have high blood pressure.
 
Killing more than 600,000 U.S. citizens with heart disease per year - # 1 cause of non-age-related cause of death.
 
In fact, based on research at, inter alia, the University of California and Kaiser Permanente Medical Center (both Los Angeles, CA), and the Universitaetsklinikum Erlangen in Erlangen, Germany, high blood pressure has very high impact on the cardiovascular system.
 
Such as, inter alia

• heart failure

           (failure of heart to pump enough blood due to increase of pressure on vessels)

• heart attack

           (blocked flow of oxygen-rich blood to part of the heart)

• angina 
• stroke
• blood clots
• aneurysm

           (abnormal bulge in blood vessel wall leading, inter alia, to pressure on other organs, blocking
           blood flow and even burst)

• memory problems

 
To avoid this vicious cycle, it is indispensable to manage your heart pressure, especially if it is already too high.
 
For this purpose, you got 2 opportunities: synthetic drugs (with debilitating side effects involved, extending the vicious cycle). And

NATURE’S ANSWERS – SCIENTIFICALLY VALIDATED

While these natural answers are almost unlimited, let’s focus on a couple of powerful natural opportunities with special reference to easily adjustable (and inexpensive) lifestyle and nutritional factors. Verified by the American Heart Association.

Physical exercise

Exercising  regularly not only makes your heart stronger and more efficient for pumping blood.  It also reduces high blood pressure.
 
According to research at, inter alia,
- University of Louisville in Louisville, KY
- University of Michigan in Ann Arbor, MI
- University of South Carolina in Columbia, SC
- University of Costa Rica in San Jose, Costa Rica
- Inje University College of Medicine in Busan, South Korea
 
With special reference to aerobic activity of

• 150 minutes  of moderate exercise (walking)
• 75-150 minutes vigorous exercise (running)

as based on research at the Catholic University of Leuven in Leuven, Belgium, and the University of New England in Armidale, Australia.
 
According to research at the University of California in San Francisco, CA, for every 1,000 steps walking per day, blood pressure may be approximately lower by 0.45 points. 

Weight management
 

Already losing 5% of weight can reduce blood pressure considerably. According to Texas A&M University in Dallas, TX.
 
Weight loss of 1 kilogram (2.2 pounds) may lower blood pressure by around 1 mmHG, according to the American College of Cardiology and the American Heart Association.    
 
Losing more than 17 pounds (approx. 8 kg) of weight may lower systolic blood pressure by 8.5 mm and diastolic blood pressure by 6.5 mm Hg. Based on research at Duke University Medical Center in Durham, NC.

Healthy diet

Healthy diet, besides physical exercise, is one of the 2 basic pillars our life expectancy stands on. Basically, nature’s kingdom of nutrition is unlimited in this respect, with special reference to support of appropriate blood pressure. As vedrified by the American Heart Association.
 
Just take foods rich in following minerals as a small example.
 
The mineral

• Magnesium

is most helpful to control blood pressure, supporting our immune system and many functions in our body.
 
Based on international medical research at, inter alia, Stanford University in Stanford, California, Indiana University in Bloomington, Indiana, McGill University in Montreal, Canada, and Fukushima Medical University in Fukushima, Japan.
 
You find magnesium in whole nutrition such as, inter alia,
- Black beans
- Brown rice
- Cashews
- Peanuts
 

• Calcium

 
is another highly potent mineral to cut down high blood pressure, based on research at, inter alia, Aga Khan University in Karachi, Pakistan.
 
To be found in, inter alia,
- Spinach
- Almonds
- Avocados
- Low-fat/fat-free yogurt

In fact, according to research at, inter alia, Emory University in Atlanta, GA, both minerals – magnesium and calcium – have the power to decrease high blood pressure. With special reference to the fact that both minerals counteract heart-harming sodium. Scientifically verified also by the University of Virginia in Charlottesville, VA.
 
Unfortunately yet, many Americans live in areas where magnesium and calcium is short in drinking water. Especially as groundwater is main source of drinking water for those living in coastal regions.
 
That’s why fortification of drinking water with these minerals may well be beneficial.
 
Also, we may not overlook the importance of
 

• Potassium

 
which is equally helpful. Balancing out excess salt derived from unhealthy diet which otherwise hinders kidneys getting rid of excess water from the body, thus increasing blood pressure. As it reduces the effect of salt/sodium and also the tension in blood vessel walls, accordingly.
 
The American Heart Association recommends a daily consumption of 4,700 milligrmas (mg) of potassium per day.
 
You find this powerful nutrient in
- Tomatoes
- Sweet & regular potatoes
- Leafy greens
- Spinach
- Mushrooms
- Nuts/seeds
- Beans
- Melons
- Bananas
- Oranges
- Apricots
- Low-fat/fat-free yogurt
- Milk
- Avocados
- Prunes
- Tuna
- Etc.
 
Based on research at, inter alia, Emory University in Atlanta, GA, the University of Southern California in Los Angeles, CA,   Harvard School of Public Health in Boston, MA, and the University of Modena in Modena, Italy.

Stress reduction

Stress is certainly a basic parameter for raising blood pressure, with faster heart rate and constricted blood vessels involved.
 
In order to relieve, you may, inter alia,

      *  listen to soothing  music  

for relaxation of your nervous system.
 
Based on research at, inter alia, the M.S. Ramaiah Medical College and the Gokula Education Foundation – both in Bangalore, India – as well as the Federal University of Sergipe in Sao Cristovao, Brazil.
 
Also

•  less (especially stressful) work

 
may cut down blood pressure.
 
According to research at, inter alia, Nantong University in Nantong and Xinjiang Medical University in Urumqi – both China – and the University of California in Irvine, CA.

Sound sleep

Based on research at Pusan National University School of Medicine and Pusan National University Hospital – both in Pusan, South Korea – people with less than 5 hours of sleep per night are endangered health wise.
 
To benefit our blood pressure, nighttime sleep should not be less than 6 hours according to research at, inter alia,  the Pennsylvania State College of Medicine in Hershey, PA.
 
Based on research at Columbia University Irving Medical Center in New York, even mild sleep problems may initiate vascular endothelial inflammation with negative consequence for our cardiovascular system with special reference to blood pressure and heart attack, especially for females. 

Quit smoking

Finally for those who (still) smoke:
 
Chemicals in tobacco increase blood pressure and damage blood vessels, based on research at, inter alia, Mt. Sinai School of Medicine in New York, NY.

IN A NUTSHELL

High blood pressure (hypertension) is related to greatest contradiction in our life. On one side, it may look harmless, as it is not painful; on the other, it is the #1 cause behind premature and non-age-related deaths in our ‘civilized’ society. Not enough. Many of those diagnosed with hypertension swallow drugs with considerable side effects to suppress the mmHg numbers without tackling the real cause behind. Fortunately, nature got answers for powerful and drug-free blood pressure management. 

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.