Why you need to lower your blood pressure?

High blood pressure is known as a silent killer. Most people do not know they have it until it has caused much damage to the body. And many who know think it is not a serious problem. The only way to know for certain if you have high blood pressure is to have it checked periodically.

How to know if you have high blood pressure?

Blood pressure is measured by using a device called the sphygmomanometer. When measuring the blood pressure, two readings are taken--the upper (called systolic pressure) and the lower (called diastolic). The upper figure is produced when the heart contracts to pump blood out from the heart into the body. The lower figure is the pressure that remains in the blood vessels when the heart relaxes to allow blood to flow into the upper chambers of the heart. Both these numbers are important as they indicate the conditions of your cardiovascular system, i.e. your heart, arteries, capillaries and veins. If both numbers are high, it means that it is difficult for blood to flow through the vessels. This means that your blood vessels are basically clogged.

What is normal or high blood pressure?

Table below shows the blood pressure levels (for age 18 years and older):

1. Normal: Upper =120 or less and Lower = 80 or less
2. Pre-hypertension: Upper =120 - 139 or Lower = 80 - 89
3. Stage 1: Upper =140 - 159 or Lower = 90 - 99
4. Stage 2: Upper > 160 or Lower > 100

BP is considered normal if both systolic and diastolic numbers are within the specified region (120 or less for systolic and 80 or less for diastolic). The systolic and diastolic pressure numbers may not be in the same category; in this case, you are classified under the worst category. For example, if your systolic pressure is 120 and your diastolic pressure is 95, you are under Stage 1 and not normal.

What problems can high blood pressure cause?

If not properly controlled, high blood pressure can cause serious disease and damage to the internal organs of the body. Some of these problems are:

Heart attack:

High blood pressure basically means the arteries have become narrowed and blood flow to the heart could be blocked. If the blood flow to the heart muscles is totally cut off, you can have a heart attack which could be fatal if immediate medical attention is not given.

Enlarged heart:

If high blood pressure is not treated for a long time, the heart has to work harder to pump the blood around the body. This will lead to an enlarged heart. This condition is potentially dangerous as the heart could stop working properly and cause fluids to accumulate in the lungs.

Kidney damage:

The kidneys help to remove the waste products that are generated in your body. High blood pressure is very damaging to the kidneys because it can cause the filters in your kidneys to become damaged. Once damaged, your kidneys will not be able to remove these waste products and they can accumulate to become toxic to the body.

Stroke:

Chronic high blood pressure can also lead to a stroke. There are two kinds of stroke: a thrombotic stroke and a hemorrhagic stroke. A thrombotic stroke happens when a clot blocks an artery that supplies blood to your brain. A hemorrhagic stroke happens when the high blood pressure causes a weakened blood vessel in the brain to rupture which could be fatal.

Atherosclerosis:

Atherosclerosis is the hardening of the arteries. It is caused by the accumulation of cholesterol and other fatty deposits which stick to the walls of the arteries and form hard substances called plaques. High blood pressure can speed up this hardening process. The hardening of the blood vessels could cause blood flow to the part of the body to become blocked.

How to lower your blood pressure without medication:

To protect your heart and arteries, the first thing you need to do is to lower your blood pressure. And before going on medication, you should try to lower your blood pressure naturally. Here are some strategies which have been found to be effective:

Lose weight:

Overweight is a contributing factor to high blood pressure. Thus, if you are overweight, you should try to lose some weight first; it lowers your blood pressure and improves your overall health as well.

Reduce your salt intake:

Salt attracts water. If there is too much salt in your body, more water is drawn into the blood which increases the volume of blood and thus the blood pressure. Some people are more prone to this salt effect than others; their blood pressure will go up if the salt intake increases. If you have high blood pressure and are salt sensitive, it will benefit you to lower your salt intake.

Reduce your cholesterol and fat:

Try to reduce your intake of foods high in cholesterol and saturated fat. Cholesterol is needed by your body for its normal function but your body (liver) makes enough of it. Thus, you don’t need to consume more cholesterol. Cholesterol can be found in animal products such as meat, seafood, dairy, and especially organ meat such liver and kidneys. Unlike cholesterol, saturated fat is not essential to the body. And like cholesterol, it can be found in animal products such meat, poultry and dairy. Saturated fats can also be found in cooking oil such as palm oil and coconut oil. Saturated fats tend to raise the LDL (bad) cholesterol levels.

Increase your potassium intake:

Potassium has been shown to be effective to lower the blood pressure. Our body requires about 5g of potassium daily. Some good sources of potassium are fruits, vegetables, dairy foods and fish. Fruits high in potassium are apricots, bananas, oranges, and kiwis. Lima beans, squashes, tomatoes, and leafy greens are some vegetables rich in potassium.

Reduce your alcohol intake:

Excessive alcohol consumption increases your blood pressure. It also damages your heart muscles. Many people have high blood pressure because they drink too much. You should limit your daily intake to not more than 3 units of alcohol (for men) and 2 units of alcohol (for women). One unit of alcohol is 10 ml by volume or 8 g by weight of pure alcohol.

Stop smoking:

Besides causing other health problems, smoking can increase your blood pressure. People with high blood pressure who smoke are more prone to die from heart related disease than non smokers.

Exercise:

Besides improving your overall health, regular exercise helps to lower your blood pressure. It also helps you to lose weight which in turn helps you to lower your blood pressure even more.

Lower your stress:

Stress increases your blood pressure. Learn to release your emotional stress. One simple way to release your stress is to find a quiet place, close your eyes, relax all your muscles, and then start to breathe slowly and deeply. Practice this twice a day for about 20 minutes each time and your stress will melt away.

The above are eight easy steps to reduce your blood pressure naturally. If you have high blood pressure, try them and see if they work for you.