Elevated blood pressure is when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes.
Causes of high blood pressure include a high salt diet, emotional stress, alcohol, caffeine, smoking, obesity, inactivity, birth control pills, and heavy-metal poisoning.
Blood pressure ranges include:
· Normal: Less than 120/80
· Prehypertension: 120-139/80-89
· Stage 1 high blood pressure: 140-159/90-99
· Stage 2 high blood pressure: 160 and above/100 and above
Frequently, there are no symptoms as blood pressure increases but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness, or vision changes.
Top Foods For Blood Pressure Diet
High fiber foods – Unprocessed foods high in fiber such as vegetables, fruits, and seeds should be the basis of any healthy diet.
Low sodium foods – Excess salt consumption raises blood pressure. Limit your consumption to no more than 1500-2000 mg daily.
High potassium foods – Potassium counteracts the effect of sodium and helps lower blood pressure, include foods like melons, avocados, and bananas.
Omega-3 rich foods – Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation.
Dark chocolate – Look for a dark chocolate that contains at least 200 mg of cocoa phenols which can reduce blood pressure.
Blood Pressure Foods to Avoid
High sodium foods -Sodium raises blood pressure, avoid high sodium processed foods, pickles, olives, or canned foods.
Trans fats and Omega-6 fats – These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
Sugar – High sugar consumption is connected to high blood pressure.
Caffeine – Too much caffeine can cause an increase in blood pressure.
Alcohol – Narrows arteries and can increase blood pressure.
Top 5 Blood Pressure Natural Remedies
#1 Fish oil (1,000-2,000mg daily)
Fish oil reduces blood pressure and inflammation when taken long-term.
#2 Magnesium (500 mg before bed)
Magnesium helps with relaxation of smooth muscle and reduces blood pressure.
#3 CoQ10 (100-300 mg daily)
Becomes depleted as we age, which may be related to why blood pressure also increases as we age.
#4 Potassium
It is best not to take a potassium supplement in high doses unless otherwise directed by a doctor.
#5 Garlic (600mg aged extract)
Can help lower blood pressure and relax smooth muscles.
Lifestyle Tip
Reducing stress can lower blood pressure. Some tips include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and also exercising on a daily basis.
Essential Oils For Blood Pressure
Essential oils lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for blood pressure are lavender, ylang ylang, clary sage and frankincense.
Try these natural remedies for high blood pressure to improve your heart and overall health.
Are you suffering from high blood pressure? Did you know that without attending to it might cause stroke, heart attack or cardiac arrest?
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Fish Oil
Fish oil is derived from the tissue of oily fish. It contains Omega-3 fatty acid, EPA and DHA. It helps regulate cholesterol in the body. It is beneficial in the anti-inflamattory properties and positive effects on the body composition. Fish oil also reduces the risks of depression and suicide.
About OMEGA-3 Fatty Acids
· Omega-3 fatty acids are a family of unsaturated fatty acids. It is essential to normal growth and health. It is best known for heart-health benefits. The high level of Omega-3 fatty acids reduced triglycerides, heart rate, blood pressure and atherosclerosis.
· Food and Drug Administration stated that “supportive but not conclusive research shows that consumption of EPA and DHA (n-3) fatty acids may reduce the risk of coronary heart diseases. Canadian government recognized the importance of DHA Omega-3 fatty acid for normal development of the brain, eyes and nerves.
· Studies report possible anti-cancer effects of Omega-3 fatty acids. It can reduce prostate tumor growth, slowed histopathological progression and increased survival of cancer patients. It also reduces the risk of breast cancer and helped cancer patients retain muscle mass.
· Treatment of 1 gram per day of Omega-3 fatty acids reduced the occurrence of death, cardiovascular death and sudden cardiac death by 20%, 30% and 45% respectively.
· Omega-3 fatty acids improves immune function maturation with no apparent reduction in immune activation.
· It helps improve poor developmental health with essential fatty acid supplementation. It enhances membrane capabilities in brain celss and helps prevent psychiatric disorders.
· Omega-3 fatty acid acts as anti-inflammatory agent. It demonstrated benefits to cohorts of neck and of rheumatoid arthritis sufferers.
· Omega-3 fatty acids reduced the risk of low birth weight and premature birth for pregnant women.
YOUR BENEFITS
· Greatly reduces bad cholesterol and helps decrease high blood pressure.
· Reduces the risk of Coronary Heart Disease and its complications.
· Support healthy eyes
· Improves brain’s cognitive function
· Ideal prenatal and nursing supplement for infant brain development and prevention of baby blues.
·
Heart Benefits of Omega-3 EPA/DHA
· Heart platelet aggregation (stickiness)
· Improves blood flow and oxygen supply to the heart
· Lowers blood triglyceride levels (up to 20-40%)
· Lowers blood pressure by vasodilation and promotion of sodium excretion.
Source: Dr. Axe
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