Natural Ways To Prevent And Control High Blood Pressure

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High blood pressure or Hypertension has often been referred to as the silent killer. Without proper medical check-ups a person can have blood pressure without knowing it, and this can result in heart attacks, heart disease, stroke and many other conditions. In recent years the number of people with high blood pressure has vastly increased and it is now believed that 1 in every 3 Americans suffer from this condition.

Types and Causes Of High Blood Pressure

There are generally two types of hypertension. Primary and secondary. Secondary hypertension is caused by a malfunction in a specific system or organ in the body and only accounts for 5% of the cases of high blood pressure. Primary hypertension is related to a number or variety of different things such as genetics, salt or sodium consumption, overweight, etc. In some cases the exact causes of primary hypertension are not always known.

Signs And Symptoms Of High Blood Pressure

In many people there are simply no signs or symptoms that they have high blood pressure or that there is anything wrong until their body has suffered major damage such as stroke, heart attack, or kidney disease, which is the reason that hypertension has earned the reputation of being the silent killer.

High blood pressure is easily diagnosed simply by having regular doctor check ups and having your blood pressure monitored. However, many people simply can’t afford rising medical costs, which places them in real danger from undiagnosed high blood pressure.

Other people do experience some symptoms of high blood pressure including dizziness, headaches, blurred vision, and shortness of breath. These symptoms are actually often helpful as they do encourage people to seek early medical treatment where high blood pressure can be diagnosed and treated.

Preventing and Controlling High Blood Pressure

The best way to control high blood pressure is to do what you can to prevent it in the first place. While you may not be able to reduce a genetic disposition to this condition, there are things you can do to help reduce the risks of this condition or to lower that blood pressure if it is too high. Here are a few things you can do to prevent or reduce your risk and even help to control this condition.

Watch Your Sodium/Salt Intake

  • Most people with high blood pressure consume way too much sodium or salt. Sodium leads to the retention of water which forces your heart to work harder to pump and thus increases blood pressure in your arteries and veins. The problem is that sodium is everywhere as it used to both enhance taste and as a preservative in most processed foods, and even in our own cooking recipes. However, there are some things that can help you to greatly reduce the amount of sodium in your diet.
  • Avoid processed foods as much as possible, and when you can’t avoid it make sure to read labels and choose only foods low in sodium content. Be aware that most low fat foods have much higher quantities of sodium than full fat versions as salt is added to replace some of the flavor.
  • Reduce or eliminate the amount of salt or sodium you use on food or when cooking. Try experimenting with other spices to add flavor so that you won’t miss the taste of the sodium. In most baked goods recipes that call for baking soda you can eliminate the salt altogether and never notice the difference.

Maintain a Healthy Weight

You can also reduce your high blood pressure or at least reduce your risk of getting high blood pressure by maintaining a healthy weight. You can do this by:

  • Avoiding foods with High Fructose Corn syrup. Which again means reducing the amount of processed foods that you consume as this is a common ingredient in everything from soups to desserts.
  • Watch your calorie intake and keep it within levels that will help you reach or maintain a healthy weight.
  • Find some type of regular exercise as exercising helps you to burn calories and can also help to eliminate stress which can lead to high blood pressure.

Find A Way To Deal With Stress

Most people have some stress from time to time, but many people live highly stressful lives. Prolonged stress can lead to chronic high blood pressure so finding ways to keep those stress levels low and to reduce stress can help you maintain a healthy blood pressure.

  • Take a walk. Walking is not only great exercise, but helps to reduce tension. Try walking in a park or other green spaces as studies show that green spaces help to reduce tension as well.
  • Take a hot relaxing bath, baths can help reduce both mental stress and their effect on your muscles, helping you to completely relax.
  • Listen to music, read a book, or take up a hobby that you enjoy. Doing something you enjoy and taking a little time for your self can significantly reduce stress levels.

Monitor Your Blood Pressure Levels

You need to have your blood pressure level monitored. If you are within normal weight, get plenty of exercise, and watch your salt, checking your blood pressure once or twice a month can help to ensure that your blood pressure is within normal limits. If you do have high blood pressure frequent screening can alert you early enough to get it under control before it can cause serious damage.






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