Unlock the secrets to lowering high blood pressure or managing naturally with our comprehensive guide. High blood pressure, also known as Hypertension, is a common health concern measured through two components: Systolic pressure, which evaluates the pressure in your arteries when your heart beats, and Diastolic pressure, assessing the pressure when your heart rests between beats. Typically measured in mm Hg, such as 120/80 mm Hg, high blood pressure indicates elevated systolic or diastolic pressure. This guide breaks down the categories of blood pressure, explores its causes, and delves into effective lifestyle changes to prevent or manage hypertension naturally.”
Below are categories of blood pressure:
- Firstly, we have the normal blood pressure is below 120/80 mm Hg
- Secondly, Elevated blood pressure is 120/80 to 129/79 mm Hg
- Thirdly, stage 1 hypertension is another category which includes a range of 130/80 to 139/89 mm Hg
- Greater than140/90 mm Hg and above is Stage 2 hypertension
How to know if my blood pressure is high?
High blood pressure typically has no warning signs or symptoms, and many people do not know it. Hence, measuring your blood pressure is the only way to identify whether you have Hypertension (high blood pressure).
Causes
- Sleep Apnea
- Drugs. For example; cyclosporine, nonsteroidal anti-inflammatory drugs, oral contraceptive hormones, adrenal steroid hormones
- Diabetes
- Obesity
- Chronic kidney disease
- Herbal supplements such as ephedra
What problems does high blood pressure cause?
High blood pressure can hurt your health by causing harm to vital organs like your heart, brain, kidneys, and eyes. Nonetheless, the good news is you can manage it to reduce the risk of heart attack, stroke, and kidney failure
How to know if I have high blood pressure?
One way to determine if you have high blood pressure is to have a nurse/doctor or any other health professional measure it. It is not painful.
Here’s what you should do to
- Firstly, be seated silently for at least 5 minutes in a chair, with feet on the floor and an arm supported at heart level.
- Secondly, take accurate measurements
- Avoid caffeine, exercise, eating, and smoking at least 30 minutes prior to blood pressure measurement.
- Two readings should be recorded and averaged
- If your blood pressure is high, it is essential to seek further medical examination to check on the eyes, the heart, and the nervous system
What can you do to prevent or manage
Preventing or lowering high blood pressure:
- Get regular aerobic exercise. For example, regular aerobic activities, like walking, jogging, or swimming. As a result, they may help prevent and treat hypertension. Regular physical activity can improve weight loss and lower the risk of coronary heart disease. Further, one should exercise at least 30 minutes 5 days a week.
- Limit your salt, and alcoholic beverages intake. Specifically, dietary sodium (salt) intake should be limited to 2,300 mg/day or less. In addition, avoid intake of alcohol as it elevates blood pressure.
- Consume a diet rich in fruits and vegetables and low in saturated fats
- Avoid smoking
- Maintain a desirable body weight
DASH Eating Plan to Lowering your High Blood Pressure.
DASH means Dietary Approaches to Stop Hypertension. Moreover, the DASH diet is a healthy-eating plan that helps treat or prevent Hypertension.
Also, the dash diet contains foods that have adequate potassium, calcium, and magnesium. Further, lowering blood pressure and lower sodium and saturated fat.
DASH diet: The Recommended servings
The DASH diet offers daily and weekly nutritional goals. Hence, the number of servings you should consume relies on your daily calorie requirements.
The recommended servings from each food group for a 2,000-calorie-a-day DASH diet:
| Food Groups | Recommended Servings | Serving Sizes | Examples | The Significance to the DASH Eating Plan |
| Grains and Grain Products | 6 to 8 servings a day | one slice bread, ½ cup of rice or ½ cup of ugali | Whole wheat bread, cereals, oatmeal, crackers, unsalted popcorn | Primary source of energy and fiber Select unsalted or lower sodium products |
| Vegetables | 4 to 5 servings a day | 1 cup raw leafy vegetables ½ cup cooked vegetables 6 oz vegetable juice | For example, tomatoes, egg plants, potatoes, carrots, green peas, squash, broccoli, turnip greens, collard, kale, spinach, artichokes, green beans, lima beans, and sweet potatoes | Rich sources of potassium, magnesium, and fiber. Importantly, select lower salt canned vegetables or tomato juice |
| Fruits | 4 to 5 servings a day | 1 serving is 1 medium fruit, 1/2 cup fresh, frozen, or canned fruit, or 1/2 cup fruit juice. | Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines | Essential sources of potassium, magnesium, and fiber |
| Nuts, seeds, and legumes | Four to five per week | 1/3 cup or 1½ oz nuts 2 tbsp or ½ oz seeds ½ cup cooked dry beans or peas | Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils | Rich sources of energy, magnesium, potassium, protein, and fiber. Select unsalted versions |
| Meats, poultry, and fish | Two or less | Six 1-ounce servings or fewer a day. 1 serving is 1 ounce of cooked meat, poultry, fish, or 1 egg. | Select only lean meats; trim away visible fats; broil, roast, or boil, instead of frying; remove the skin from poultry | Rich sources of protein and magnesium Limit ham and processed meats that contain sodium |
| Low-fat or fat-free dairy | 2 to 3 servings | 8 oz milk or 1 cup yogurt, 1½ oz cheese | For instance, Fat-free or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, fat-free or low-fat cheese. | Major sources of calcium and protein. Also, monitor sodium content of processed cheeses (600 mg of sodium) and natural cheeses (110-450 mg of sodium) |
| Fats and oils | 2 to 3 servings a day | 1 teaspoon soft margarine 1 tablespoon low-fat mayonnaise 2 tablespoon light salad dressing 1 teaspoon vegetable oil | For example, soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower oil) | DASH has 27% of total energy as fat, including fat in or added to foods. Of importance, select low-salt versions of dressing |
Finally, For Sweets and added sugars: 5 servings or fewer a week. Specifically, one serving is 1 tablespoon of sugar
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