High Blood Pressure is called ‘silent killer’ because it is silent – it doesn’t really cause symptoms and if left untreated can be very deadly. Fortunately for your information, hypertension can be managed and cured naturally. Find out how in this article.
From a recent survey carried out by the Blood Pressure Association, about half of those who are 65 years and above have high blood pressure, 1 in 4 of middle-aged and 1 in 20 of the 25 to 35s.
Most of us must have probably heard the word blood pressure and we all know that if it’s too high it’s not good for our health, but what is blood pressure? What is normal blood pressure? What makes it high? If it’s high or low, what will it do to your health?
In this article, I will be sharing with you what high blood pressure is all about, it health implications, how to read your blood pressure with a blood pressure monitor and what you can do to normalise your blood pressure naturally.
What is Blood Pressure?
Without too much grammar, blood pressure is a measure of the force that your heart uses to pump blood around your body.
How is Blood Pressure Measured?
Blood pressure is measured in millimeters of mercury (mmHg) using a sphygmanometer (pronounced as ‘sfig-mano-meter’) and a blood pressure cuff.
Here’s a very popular wrist device used for blood pressure monitor;
You can buy this small, portable device (or see how to get one for free here) to monitor your blood pressure at home and use the information below to interpret its readings.
This measurement is written as 2 figures, for example 120/70mmHg (a normal blood pressure reading). You may hear the doctor or nurse say it as ‘120 over 70’. If, for example, your blood pressure is “140 over 90” or 140/90mmHg, it means you have a systolic pressure of 140mmHg and a diastolic pressure of 90mmHg.
These figures show 2 things:
- Systolic Pressure – the higher figure is the pressure in the vessels when the heart contracts and pushes blood out
- Diastolic Pressure – the lower figure is the pressure when the heart relaxes or rests between beats
Both systolic and diastolic pressures are equally important.
What Is A Normal Blood Pressure?
A normal blood pressure reading is about 120/70mmHg or as your doctor might call it – 120 over 70. See the chart below;
Blood pressures in the blue section mean you have low blood pressure. If you’re otherwise healthy, this is not dangerous in itself, but low blood pressure can mean that you sometimes feel dizzy when you stand up quickly.
Blood pressure readings in the green area are normal. To keep it at this level you need to maintain a healthy diet and lifestyle.
Blood pressure readings in the yellow area indicate that you are in danger of having high blood pressure and the problems associated with it, which are stroke, heart attack etc. A healthy lifestyle and diet will make a difference to this.
Blood pressure in the red area means that you have high blood pressure and you are in high danger of having stroke, heart attack and other problems related to a high blood pressure.
If it’s too high for a very long time, the pressure damages the arteries, brain, heart and other organs like the kidneys. High blood pressure can cause the blood vessel to burst or clot in the brain (stroke) and has been closely linked to some forms of dementia and kidney disease. Also, it is one of the risk factors for heart disease and heart attacks.
What Are the Symptoms of High Blood Pressure?
Unfortunately, high blood pressure has no ‘clear’ symptoms and at the same time if not treated can damage the kidneys, heart and brain.
But a visit to your doctor isn’t a bad idea. A diagnosis of high blood pressure will be made over a period of time with several measurements.
How to Lower Blood Pressure Naturally
It should be noted that, heredity, being overweight, excessive alcohol intake and too much salt in the diet are risk factors of having hypertension.
So to bring down your high blood pressure naturally, small lifestyle changes including regular exercise and healthy diet is necessary.
- Lose Weight: It is a known fact that obesity or being overweight is a risk factor. So lose weight if you are overweight. Blood pressure can come down by up to 2.5/1.5mmHg for each kilogram you lose.
Physical Activity: Though many people don’t want to hear this, exercise is good for our health. Doing regular physical activities such as cycling, swimming, brisk walking, dancing, skipping, etc for at least 30 minutes on 3 or more days of the week, can lower blood pressure by 2 – 10mmHg.
Healthy Diet: We now know that high blood pressure, heart disease, diabetes and many other major ailments and diseases are often at least in part linked to poor nutrition. The way out to these ailments is simple – eat healthily! Eat a healthy diet that delivers your daily requirement of antioxidants from fruits and vegetables. Keep to low-fat foods and eat less of fatty meat (red meat, chicken and turkey skin), butter, cheese, sugar and less salt, etc. Also include 2 – 3 portions of oily fish a week (like mackerel, sardines, etc).
Eat Less Salt: It is recommended that we shouldn’t consume more than 5 – 6 grams of salt per day. Salt is a cheap flavourer and preservative in processed foods and we often add it at the table. Replace salt with herbs and spices to flavour food and don’t add salt in cooking.
Alcohol: Drink alcohol in moderation. About 1 to 2 units per day may help to protect you from heart disease, however, too much consumption can be harmful.
Smoking: If you smoke, stop it. I know it can be tough for a long-time smoker, you just need to be disciplined enough to say NO to smoking. While smoking may not directly affect blood pressure level, it adds to health risk for people with hypertension.
Drinks: Restrict your number of tea, coffee, energy drinks and cola drinks. Caffeine is thought to have a modest effect on blood pressure, so reduce it intake.
Instead, replace your sugar-filled, carbonated drinks with green tea, ginger tea, hibiscus tea, black tea or natural energy drinks that don’t contain sugar, preservatives or caffeine.
A good herbal tea is the Royal Herbal Tea. It is considered the most consumed herbal tea in the world after water.
Now you know what high blood pressure is, how to read the blood pressure monitor and what to do to lower blood pressure naturally.
Do you know that it is very possible to lower your blood pressure, keep it under control and live a normal life again without the use of chemicals for the rest of your life? The Hypertension Wellness Pack found here has proven to cure hypertension naturally and the solution is approved by NAFDAC.