You think of it as a “chronic” disease – which it is.
So most people dismiss the danger. ‘Oh, everybody I know has it.’
Possibly true, because 78 million Americans are affected by it. And our risk goes up as we age. That’s another sign of rampant poor health among Americans.
But although medications “treat” it by keeping the symptoms somewhat under control, over time it’s deadly.
Don’t underestimate how it can undercut your health, leading to a heart attack, stroke or kidney failure. It’s also linked to brain shrinkage and dementia.
It’s – high blood pressure.
And your best first line of defense is lifestyle modification – according to the American Heart Association, the American College of Cardiology and the Centers for Disease Control and Prevention.
Once you begin taking medicine, you’ll wind up on from 3 to 5 kinds of prescription drugs.
However, they all come with side effects – and none of them treat the causes of hypertension.
Diuretics or water pills force you to organize your life around being close to a bathroom. I used to work with a man who spent the last minute of every day in the restroom so he could safely ride home on the bus. However, he eventually became disabled due to a stroke he suffered because he stopped taking his water pill.
How High is High Blood Pressure?
140 on the top used to be considered normal, but now is considered Stage Two high blood pressure. Stage One is 130-139.
120 used to be considered pretty good, but now it’s “elevated.”
That may partly be due to doctors wanting to push their drugs on more patients.
But it also reflects growing medical awareness of how dangerous hypertension is.
People in rural areas of China and Africa actually maintain pressure around 110/70 for their entire lives.
How to Prevent High Blood Pressure and Lower Yours Down to 110/70
1. Eat lots more vegetables, fruits and legumes (beans and lentils).
The more you substitute plant foods for animal foods such as meat and dairy, the lower your blood pressure. That’s the finding of a key study done on 89,000 people.
And beans and lentils are especially effective at lowering blood pressure. Blueberries keep your arteries flexible, which lowers the pressure of fluid (blood) in your veins and arteries.
Plant foods contain potassium. Potassium balances the excess sodium it’s hard to avoid eating, so you retain less water. Also, it produces more nitric acid, which causes your blood vessels to dilate, lowing blood pressure.
Years ago, Dr. Walter Kempner cured high blood pressure by putting patients on a diet of only rice and bananas. It was effective, but can’t be recommended unless you’re being monitored in a medical center.
2. Cut down on sodium – way down.
You saw this one coming, because it’s still vital. Keeping your blood and other fluids in proper amounts requires a balance of electrolytes. We eat far too much sodium, and that causes our bodies to hold on to far more water than we need.
Certainly do NOT shake additional salt on your foods. And avoid eating processed and fast foods, because they use tons of sodium. It might be in the form of salt or monosodium glutamate. The “S” in MSG stands for sodium, and it’s just as bad for you as the sodium in salt. MSG is not just an ingredient used in Chinese takeout restaurants. Under many names, it’s in thousands of foods on your supermarket’s shelves.
3. Eat a tablespoon of ground flaxseeds every day.
Studies have found this is two to three more effective against hypertension than aerobic exercise.
4. Don’t smoke or drink alcohol.
Both raise your blood pressure. And, yes, that means cut out all alcohol consumption. Red wine doesn’t lower your blood pressure unless the alcohol is removed.
5. Drink hibiscus tea.
It’s delicious hot or cold. Do use a straw, though – or keep it away from your teeth. That’s because it can wear away their enamel.
6. Get regular massages.
They lower your stress. One Swedish massage today can lower your pressure for the next three days.
7. Exercise.
Both resistance and cardio can help you. Ten minutes of walking can lower your pressure. Remain as active as you can throughout the day.
8. Meditate – and breathe deeply.
Regular meditation helps you relax, which is clearly beneficial for managing your blood pressure. Long, slow deep breathing sends a signal to your vagus nerve that you are calm and relaxed. There is no danger, and so need to feel ready to fight or flee. There’s no need for stress hormones.
9. Eat half a teaspoon of dried amla powder every day.
Amla is an Indian spice with many incredible health benefits, including lowering your blood pressure.
It’s a spice not many Americans enjoy. You can buy dried amla powder in Indian food stores or online. Add a half teaspoon to a smoothie or a salad or anywhere else you can bury it with something that tastes good to you.
Your blood pressure is so important, consider buying a cuff to take your own pressure at home. That will help you see how your pressure normally runs, without feeling the stress of visiting a doctor or clinic. You can also use it to monitor and track your success as you make changes to bring it down. You can buy many devices on Amazon, and they cost less than a month’s worth of blood pressure medications.
