Your Guide To Lower Your Blood Pressure..!!

High blood pressure has now become a common ailment in both developing and developed country. The key to fighting various health related illnesses especially high blood pressure is to have a systemic cleansing and detox is definitely the way to go after each holiday.

It will not be shock to know that overweight people have a higher chance of suffering from a stroke? So when you saw the weighing machine marking a jump of 15 pounds within a period of two months, what did you do ??

Do you check your blood pressure at regular intervals? How long do you think your body can go on accepting all that you stuff in, without applying any thought, just because your taste-buds like it? 

Causes of High Blood Pressure

The American Heart Association says there is no one identifiable cause in most cases of high blood pressure,. This is called primary hypertension or essential hypertension. 

It is usually a combination of factors, such as:

• Sodium intake.

• You have to cut down on your intake of salt drastically, before your doctor tells you - no more salt...!! 

• Excessive sodium in the diet can result in fluid retention and high blood pressure, especially in people sensitive to sodium.

• Potassium intake. Low potassium can result in elevated sodium in cells, resulting in High Blood Pressure.

• Weight. The greater your body mass, the more pressure there is on your artery walls. That's because more blood is produced to supply oxygen and nutrients to tissues in your body.

• Lack Of Physical Activity:

• Tends to increase heart rate, which forces your heart to work harder with each contraction.

• Schedule of exercise that is necessary for you, such as, morning walk, light stretching exercises or light aerobics. 

• Follow the schedule strictly.I assure you, results will startle you. 

• That Cigarette: Chemicals in cigarettes and tobacco can damage artery walls

• O My God..So Much Stress: Stress can raise blood pressure.

• Alcohol Not Good: If you have already made that decision to quit then congratulation but if you think that you can not do it all at once, reduce the intake of alcohol.

• Underlying condition: High blood pressure can also be caused by underlying..

• kidney disease, 
• hormonal disorders, 
• thyroid disease, 
• adrenal gland disease, 
• and the use of certain drugs, such as oral contraceptives, or herbs such as licorice. 

Very Effective Natural Remedies for Reducing High Blood Pressure

• Butter milk :Take butter milk regularly. It is good for both - low as well as high blood pressure.

• Lemon: Lemon peel is also equally effective in high blood pressure. A shredded lemon peel may be added to soups and stews or sprinkled over your salads.

• Garlic: 

• Randomized controlled trials of garlic supplements, showed a significant reduction in systolic blood pressure and in diastolic blood pressure. 

• Researchers concluded that garlic powder supplement may be of clinical use in patients with mild high blood pressure. 

• Garlic can thin the blood (reduce the ability of blood to clot) similar to aspirin. Garlic may interact with many drugs and supplements. Garlic supplements should only be used under the supervision of a qualified health practitioner.

•  Fish oil

• Fish oil supplements often contain both DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid), there is evidence that DHA is the ingredient that lowers high blood pressure.

• Folic acid

• Folate is a B vitamin necessary for formation of red blood cells. It may help to lower high blood pressure in some people, possibly by reducing elevated homocysteine levels.

• One small study of 24 cigarette smokers found that four weeks of folic acid supplementation significantly lowered blood pressure.

• Calcium, Magnesium, and Potassium

• Calcium. Calcium supplementation appears to have a modest but statistically significiant reduction in systolic blood pressure. 

• Potassium. A meta-analysis of five trials indicated that potassium supplementation compared to a control resulted in reduction in systolic blood pressure.Potassium rich foods are also effective.

• Magnesium. In 12 randomized controlled trials, participants receiving magnesium supplements had a statistically significantly reduction in diastolic blood pressure.

• DASH diet (Dietary Approaches to Stop Hypertension):  

• The DASH eating plan requires no special foods. It simply calls for a certain number of daily servings from various food groups.

• The number of servings depends on the number of calories you're allowed each day which in turn depends on your age and level of your activity. 

• The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.

• It is rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, and calcium, protein, and fiber.

• It also contains less salt and sodium; sweets, sugar-containing beverages; fats; and red meats

• The DASH diet  can reduce high blood pressure within two week and is promoted by the National Heart, Lung, and Blood Institute  (NIH).
• These are the daily guidelines of the DASH diet:
  • 7 to 8 servings of grains
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruit
  • 2 to 3 servings of low-fat or non-fat dairy
  • 2 or less servings of meat, fish, or poultry
  • 2 to 3 servings of fats and oils
  • 4 to 5 servings per week of nuts, seeds, and dry beans
  • Less than 5 servings a week of sweets
• Physically Activity : 

• Regular physical activity program, such as walking or swimming, will help you shed pounds and stay trim for the long term. 

• Start with a simple 15-minute walk during your favorite time of day and gradually increase the amount of time. 

• You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. 

• The important thing is to total about 30 minutes of moderate activity on most days. 

• To avoid weight gain or sustain weight loss, try for 60 minutes of moderate-to-vigorous activity each day.

Very Important Non-Supplement Things to Keep in Mind. 

• Watchful care of your family doctor, please follow their instructions sincerely. Your doctor treats hundreds of patients like you everyday. He has more practical wisdom about high blood pressure, than you. Go as per his advice and understand his treatments.

• Let there be no holidays for the medicine and please keep sufficient stock in advance. 

• Regular check up of blood pressure is a must. It will help your doctor tremendously in treating you.If your doctor has called you this Monday for a check up, then make sure that you reach this Monday not the next Monday.

• Let all the members of your family, your wife, and your children go for the check up, along with you, even if they do not have this ailment.

So.. If you are taking basic precautions like controlling your diet, doing proper exercises, regular checkups and keep aside all imaginary worries.

Now is the time to live a normal, relaxed life....!!