“This article is dedicated to my Dad who suffered a stroke at a young age and struggled with diabetes. I only wish I knew then what I know now to help him overcome his battle with high blood pressure and diabetes.”
The
Silent Assassin
What is High Blood Pressure? What causes it? How can I defeat it without
medication?
Hello my name is Maggie Tanielian and I’m Your
Friendly Certified Health Coach. I’m
here to give you a little background on this silent disease that lurks in our
bodies called “High Blood Pressure”.
Before we begin, what is Blood Pressure?
Blood pressure is our life force. It is the force that moves blood through our circulatory system.
Without blood pressure our basic provisions of
oxygen and nutrients would not be pushed around our circulatory system to feed
tissues and organs.
Blood pressure not only delivers nutrients and
oxygen, but it also delivers white blood cells and antibodies for immunity and
important hormones such as insulin. At the same time the fresh blood that gets
delivered is able to pick up the waste products of our metabolism, including
the carbon dioxide we exhale with every breath and the toxins our kidneys and
liver need to clear.
When your blood pressure is too high it puts extra
strain on your arteries and your heart. This causes your heart to pump harder
to move blood through the body. This will cause the weakening of your blood
vessels and the damage of major organs. If left untreated, High Blood Pressure
can lead to Stroke, Heart Attack or even Kidney Failure.
Unfortunately this disease is called “the silent
killer” because it has no symptoms before it strikes.
Here are some causes of High Blood Pressure and how
to prevent them.
1. - Ditch ALL processed food.
Processed foods and meats are loaded in sodium. If you have high blood pressure, sodium can
cause you to retain too much water. By retaining more water in your blood
vessels, you are making your heart work harder which can cause an increase in
pressure along the arterial walls. Limit salt to 1,500 mg for those with high
blood pressure. Sodium is also usually high in dairy and baked goods. Reading
food labels is a great way to track sodium intake. Make sure sodium content on
the label is less than 140 mg per serving and no more than 375 mg per meal.
Eat more fruits and Veggies as they are very low in
sodium. Fruits contain around 0 to 5 mg of sodium and veggies around 1 to 70
mg. In addition to being low in sodium, they are high in potassium. Potassium
is a mineral that plays a key role in heart function and muscle contraction.
Potassium works alongside sodium to regulate the body’s water balance. Nutrition high in potassium and low in sodium
lowers blood pressure reducing the risk of stroke. Fruits and Veggies also provide
substantial amounts of magnesium and calcium which are essential to the heart
and antioxidants that prevent and repair damage caused to the arteries.
2. - Your Stress schedule.
Chronic stress can significantly raise your blood
pressure. Stress lowers your serotonin which is your body’s go-to stay calm
chemical. Increase your oxytocin kissing, hugging, holding hands, bonding and
love. Take short walks. Do some breathing exercises. Talk to someone whose
company you enjoy.
3. - Drop your X-cess Baggage.
Weight is a big factor in high blood pressure. By
taking small steps to lose excess poundage you can help lower your Blood
Pressure naturally. A small weight loss of 5 to 10 pounds will have a positive
effect on your overall numbers.
Let go of processed foods and upgrade your nutrition
with whole foods like fruits, veggies, nuts and seeds, legumes, whole grains and
clean proteins like fish and meat. By eating more protein pact foods your body
will require more energy to process a gram of protein than a gram of fat
contributing to more calories burned and subsequently weight loss.
Best Foods
for Lowering Blood Pressure are:
- Whole Grains contain high levels of potassium and magnesium which is linked to lower blood pressure.
- Spinach is full of magnesium and folate helping lower blood pressure.
- Beans including soy beans are high in potassium and fiber. The combination of nutrients found in beans makes them an excellent choice for treating high blood pressure naturally.
- Unsalted Nuts & Seeds are full of magnesium and are of key importance in the fight against high blood pressure.
- Bananas are an excellent source of potassium which reduces levels of sodium significantly impacting lowering blood pressure levels.
- Dark Chocolate, when consumed in small amounts, high in antioxidants and vital nutrients may help bring blood pressure levels down to a normal range.
- Salmon is an excellent choice of lean protein and Vitamin D. It is important to remember to select healthy cooking techniques as grilling, baking and broiling.
- Green Tea can help keep blood levels in the normal range.
- Avocados, when consumed in moderation, are a heart healthy fruit high in antioxidants, vitamin B6 magnesium, folic acid and healthy monounsaturated fats.
4. - Your Genes.
Genetics play a major role in blood pressure. However
you may override genetics by living an active lifestyle.
5. - Get Moving.
Find an activity and make it yours! When you
exercise, your heart becomes more efficient at utilizing oxygen and uses less
energy to pump blood. Regular
physical activity opens up your blood vessels, which ultimately helps keep the
pressure in your veins and arteries at normal levels. Exercise 30
minutes a day at least 4 days of the week. For example, taking a brisk walk
will not only exercise you aerobically but will also reduce stress. Do it with
a smile and your heart will thank you J
6. - Stop Smoking.
Not only does smoking have a negative effect on the
lungs but it also has a negative effect on blood pressure. The nicotine found
in tobacco can elevate your blood pressure immediately after smoking lasting
beyond an hour.
There are many ways to lower your Blood Pressure
naturally but it’s up to you to take charge of Your Body.
We are born with a flawless functioning system. Our
hearts don’t miss a beat, our lungs don’t forget to breath and our minds don’t
cease to think.
We owe it to ourselves and to our loved ones to take
care of the most important being………YOU.
Health is your Greatest Asset, why not Invest in it?
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