Hypertension (High Blood Pressure) is on the rise and shows no sign of
abating in the near future. For persons suffering with this ailment it’s
an ongoing battle to manage and stave off the more serious effects if
left untreated. There are a number of medications available and a vast
amount of research being conducted to control and if possible eliminate
this impending epidemic. This document is meant to provide some
additional tips to assist in this fight. For the most part the
information presented focuses on lifestyle changes which play a
significant role in keeping your blood pressure level within the
acceptable range (120/80 normal,140/90 danger zone). A healthy lifestyle
can reduce your risk of high blood pressure or if you’re already
afflicted, can lessen your need for prescribed medication(s).
Sodium/Salt
A number of studies have been conducted which has
conclusively proven that a diet low in sodium (salt) and high in
potassium, magnesium and vegetable proteins can significantly affect
your blood pressure level. Sodium causes water retention which in turn
increases the total quantity of blood in the body thus increasing your
blood pressure. You need to lower your sodium intake with the goal of
completely eliminating it from your diet if you’re hypertensive or
pre-hypertensive. Be aware that sodium is most present in canned foods,
snacks, fast foods and processed foods. You need to be vigilant in your
salt consumption; its limitation is one of the most natural ways of
lowering your blood pressure.
Potassium
Potassium is an
essential dietary mineral of the electrolyte family which transmits the
electrical currents that cells, tissues and organs need to function.
Its ultimate effect is to cause a relaxation of the blood vessels,
leading to a lowering of blood pressure. It also plays an essential role
in controlling fluid balance in one’s body, helping to maintain a
balance of sodium levels as cells pump out sodium to be replaced by
potassium. Through this balance the nerves are allowed to transmit
impulses, the muscles to contract and your heart to beat. Natural
sources of potassium include: tomato, spinach, swiss chard, soy, sweet
potato, dried herbs, avocados, bananas, oranges, cantaloupe, nuts, whole
grains, paprika and red chili powder, cocoa powder and chocolate, dried
apricots, prunes, currants, raisins, low-fat dairy and cold water
fishes.
Magnesium
Magnesium promotes normal blood
pressure, keeps heart rhythm steady, helps regulate blood sugar levels,
maintain normal muscle and nerve function, supports a healthy immune
system and keeps bones strong. It is also credited with offering the
following health benefits as related to the cardiovascular system:
dilates blood vessels, prevents spasms in your heart muscles and blood
vessel walls, dissolves blood clots and counteracts the action of
calcium (which increases spasm).
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