If you have high blood pressure (hypertension) that means your blood pressure readings are over 140/90 mmHg. Hypertension increases the risk of serious health issues such as stroke or heart disease.
Long-term high blood pressure leads to individual developing cardiovascular disease. Other complications of high blood pressure include:
- damage to the heart muscle and tissue
- risk of heart attack
- risk of stroke
Many cases of high blood pressure cannot be traced to a direct cause. However, the longer the blood pressure is high, the more dangerous the side effects of the diagnosis can become.
Fortunately, there are proactive measures beyond simply taking medication that you can take to lower your blood pressure. Making the right lifestyle choices also helps control blood pressure.
As mentioned before, treating high blood pressure with natural methods is the most effective and safest way to treat it. Uncontrolled high blood pressure increases the loss of brain cells associated with aging. Fewer brain cells means your memory won’t be as good and your thinking patterns will be fuzzier. Below are some diet tips to help reduce and control your high blood pressure.
- Maintain a healthy weight. The benefits of weight loss can’t be overemphasized. Overweight adults are 50 percent more likely to have hypertension than normal-weight adults.
- A modest weight loss of just 10 pounds, especially if you have lots of tummy fat, can often reduce elevated blood pressure to normal levels.
- Follow the Dietary Approaches to Stop Hypertension (DASH) diet: Eat 8 to 10 servings of fruits and vegetables each day; 2 to 3 servings of skim or low-fat diary foods; 7 to 8 servings of grains; and up to 2 servings of lean meat daily. Also add 4 to 5 servings of nuts, seeds, and beans over the course of the week.
- Drink less alcohol. Drinking three or more alcoholic drinks a day can raise blood pressure.
- Get regular exercise. It will help keep both your weight and blood pressure low.
- Eating less salt and fewer high-sodium foods can help lower your blood pressure.
- Eating lots of fruits, vegetables and low-fat diary products is more beneficial than cutting back on salt from most people.
- Foods rich in potassium, calcium and magnesium may help blunt the effects of sodium on your blood pressure.
- Try to eat at least one clove of garlic a day; it may have a small effect on lowering blood pressure. Add chopped garlic to stir-fry, sauces, salads, and vegetables.
- CoQ-10 supplement may help lower blood pressure. See a licensed healthcare provider for the appropriate dosage level.