Dr. Hans Diehl, director of the California Lifestyle Institute and developer of the Coronary Heath Improvement Project (CHIP) states that one third of North American adults have high blood pressure. He explains that this silent killer with no symptoms increases the risk of a heart attack three-fold and increases stroke risk eight times compared to those with normal blood pressure.
According to the National Heart, Lung, and Blood Institute, normal blood pressure is less than 120/80 mmHg (millimeters of mercury). The top number is the systolic pressure and the lower number is the diastolic pressure. Systolic pressure occurs when the heart chambers pump out – or squeeze – blood into the arteries to deliver life-giving oxygen to your body. The diastolic pressure happens when the heart relaxes and refills with deoxygenated blood from the veins.
Prehypertension and Hypertension Stages
Another name for high blood pressure is hypertension. Prehypertension has readings of 120 to 139 (systolic) or 80 to 89 (diastolic). Full-fledged hypertension, stage one, is 140 to 159 (systolic) or 90 to 99 (diastolic). Stage two is a systolic reading greater than 160 or a diastolic reading greater than 100.
Monitor Blood Pressure at Home
You do not have to wait for your annual or semiannual physician’s appointment to find out your blood pressure. Stores such as Discount Drug Mart offer free blood pressure tests. Many people purchase the popular digital blood pressure monitors for home use. Your blood pressure can vary from day to day and throughout a day from morning to night, so figure the average measurement. Hypertensive readings mean checking in with your physician for consultation.
What to Do About Hypertension
First, before considering natural ways of lowering your blood pressure, start with a doctor’s physical assessment, and follow his/her advice to take prescription drugs if your blood pressure is very high. The physician could be taking into account many symptoms altogether and be concerned about immediate heart troubles, or other problems like kidney or thyroid irregularities. However, with your health professional’s go-ahead, alternative methods instead of drugs can get high blood pressure into a safe level:
- Lose weight. See how much weight you should lose by using the body mass index as a guide.
- Exercise. Do aerobics (like fast walking) and strength training (with Nautilus machines or barbells) just about every day.
- Do not smoke.
- Drink alcohol in moderation.
- Get adequate sleep at night, seven to nine hours.
- Experts suggest taking one to two omega-3 fish oil capsules per day.
- Experts advise taking at least 2000 IU vitamin D per day.
- Reduce your stress. Meditate every day; use deep breathing while saying a mantra like peace (inhaling) and happiness (exhaling).
- Research supports taking 60 mg CoQ10 twice per day.
- Try garlic supplements. Garlic is a blood thinner like aspirin or Coumadin, so ask your heath professional first.
- Cut salt intake.
The DASH Diet
Reducing salt consumption is a big part of getting your blood pressure under control. The absolute maximum amount of salt to consume per day is 2300 mg – about one teaspoon. African-Americans and the elderly should limit salt intake to not over 1500 mg. Most salt does not come from a table salt shaker; it is in processed food like canned soup, in processed meat like bacon and sausage, and in fast food. Read labels and record salt intake daily.
The DASH diet (Dietary Approach to Solving Hypertension) has been proven in research to lower hypertension. The diet recommends eating lots of vegetables, fruit, whole grains, low-fat dairy, fish, chicken, nuts and seeds. DASH is recommended by many groups, like the American Heart Association and is part of the 2005 Dietary Guidelines for Americans.
Know Blood Pressure Numbers
Prevention of disease is moving to the forefront of the American health system. Knowing your blood pressure numbers is extremely important in maintaining heart health. There are natural ways to reduce high blood pressure; work with your physician on a plan.
These are educational suggestions; always consult with your physician for medical guidance.
Reference:
Heller, Marla, MS, RD. The DASH Diet Action Plan. Deerfield, IL: Amidon Press, 2007.
Arlene Lengyel - Arlene is a graduate of Clayton College of Natural Health with a Doctor of Naturopathy degree. Naturopathy promotes an all-inclusive, ...
