10 ways to control high blood pressure without medication

You don't always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

By Mayo Clinic staff

If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down.
Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.
Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).
• Women are at risk if their waist measurement is greater than 35 inches (88 cm).
• Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).
• Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.
If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.
But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
• Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.
• Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, aim for less than 1,500 mg of sodium a day.
To decrease sodium in your diet, consider these tips:

• Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
• Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.
If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

• Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.
• Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
• Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.
You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.
Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.
If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor's appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.
Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

• Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
• Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.

10. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.
If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

Garlic: Garlic dilates the muscles of blood vessels, which helps in lowering blood pressure. It consists of a compound called adenosine which helps in vaso dilation and is also a muscle relaxant. Although, both raw and cooked garlic can benefit blood pressure, raw garlic is more potent and benefits faster. Garlic also interferes with the formation of blood clots and helps in reducing cholesterol. It not only helps lower the risk of colon, gastro intestinal tract and stomach cancers but also improves immunity and prevents gas formation. To get these numerous effects of garlic, all you have to do is finely chop 3-4 cloves of raw garlic and gulp it down with warm water or just extract the juice and drink it. And don't worry about the strong smell of garlic. People believe that garlic results in body odour, but it's not true.

Fruits and Vegetables: Fruits and vegetables have certain remarkable properties that have a magical effect on blood pressure. Research studies show that switching to a vegetarian diet lowers blood pressure. Fruits are concentrated with potassium, Vitamin C and loads of soluble fibre, all of which contribute to lowering blood pressure. Apart from this, fruits are low in sodium, which favours lowering of blood pressure. People who eat little or no fruits are prone to high blood pressure. Fruits are the best source of natural vitamin C. Make sure you eat fruits everyday to get your daily dose of vitamin C. Although, synthetic vitamin tablets do help to a certain extent, fruits have other properties which in unison lower blood pressure.

Potassium: Studies show that a potassium rich diet lowers blood pressure and one deficient in potassium increases blood pressure. In addition to a low potassium intake, excess salt intake could also lead to hypertension. In order to get the right amount of potassium, increase intake of foods like bananas, watermelon, potatoes, tomatoes, oranges, spinach, skimmed milk, soya bean, and almonds. Eating three to six servings of these foods would ensure sufficient potassium intake and regulate blood pressure.

Calcium: Some experts feel that hypertension is more likely due to calcium deficiency rather than due to excess sodium. They feel that consuming adequate calcium rich foods like milk, curd, spinach, leafy vegetables, Kabuli chana (Chick peas), Rajma, Matki, Jowar, Bajri and Nachini can neutralize the hypertensive effect of excess sodium.

Fish: has always been considered health food. Fish oils are known to maintain blood pressure. Consuming fish like Mackerel (Bangada), Tuna and Surmai at least thrice a week will help you reduce your daily dose of medicines.

But, health benefits that can be derived from minor changes in eating patterns will be effective only if you follow them as a part of your daily routine. Weight loss coupled with an intake of fruits, vegetables and fish is the key treatment for anyone suffering from high blood pressure. Avoiding excess salt & alcohol will help tremendously in achieving good results. In other words, it requires a change in lifestyle, eating habits and sheer determination to work towards

controlling HBP

Reduce Your Intake of Sodium (Salt) Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes a greater volume of blood to enter the confines of the circulatory system. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The RDA for sodium for most people is 2,400 mg. How To Reduce Sodium Intake As a general rule, eat less pre-cooked or processed food, and more fresh food. Sodium is found naturally in fresh foods like meats, nuts, grains, fruits, vegetables, and dairy products, but in much lower quantities than in processed foods (eg. packet, bottled or canned food).

High Sodium Foods These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them altogether, or choose low-sodium varieties. Sauces: Soy sauce, steak sauce, salad dressing, baking powder, baking soda, barbecue sauce, catsup, garlic salt, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate (MSG). Meats: Hogmaws, ribs, and chitterlings, smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage. Soup: Regular canned soups, instant soups. Salted Snacks: Tortilla chips, corn chips, peanuts, pretzels, pork rinds. Pickled Food: Herring, pickles, relish, olives, or sauerkraut. Dairy: Most cheese spreads and cheeses. Cereals: Regular ready to eat cold cereals, instant hot cereals. Ready-to-Eat: Quick cook rice, instant noodles, boxed mixes like rice, scalloped potatoes, macaroni and cheese, and some frozen dinners, pot pies and pizza. Fats: Butter, fatback, and salt pork. Drinks: saccharin-flavored soda, club soda. Check Food Labels Choose foods labeled low-sodium, very low sodium, or salt-free. (Note: If you have been prescribed hypertension medication like diuretics for high blood pressure, ask your's doctor advice before using salt substitutes.) Check food labels for words that indicate a high sodium content, including: monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium proprionate, disodium phosphate, and sodium sulfate. Lower Sodium Eating Habits - Do not add salt when cooking or preparing meals. Cook with more herbs and spices. - Do not have salt on the table while eating. - If you eat cured/smoked meats, switch to fresh cold meats. - If you eat ready-to-serve breakfast cereal, choose low-sodium varieties. - If you eat tuna, salmon, sardines, or mackerel canned in water, rinse before eating. - If you eat soup, switch to low-sodium or fresh varieties. - If you cook with whole milk or fat, switch to 1 percent or skimmed buttermilk. - If you cook with salt, switch to chili, ginger and lemon juice for flavoring.

Tips To Reduce Salt and Sodium

● Choose low- or reduced-sodium, or no-salt-added versions of foods

and condiments when available.

● Choose fresh, frozen, or canned (low-sodium or no-salt-added)

vegetables.

● Use fresh poultry, fish, and lean meat, rather than canned, smoked,

or processed types.

● Choose ready-to-eat breakfast cereals that are lower in sodium.

● Limit cured foods (such as bacon and ham); foods packed in

brine (such as pickles, pickled vegetables, olives, and

sauerkraut); and condiments (such as mustard, horseradish,

ketchup, and barbecue sauce). Limit even lower sodium versions

of soy sauce and teriyaki sauce. Treat these condiments sparingly

as you do table salt.

● Cook rice, pasta, and hot cereals without salt. Cut back on instant

or flavored rice, pasta, and cereal mixes, which usually have

added salt.

● Choose “convenience” foods that are lower in sodium. Cut back on

frozen dinners, mixed dishes such as pizza, packaged mixes,

canned soups or broths, and salad dressings—these often have a

lot of sodium.

● Rinse canned foods, such as tuna and

canned beans, to remove some of

the sodium.

● Use spices instead of salt.

In cooking and at the table,

flavor foods with herbs,

spices, lemon, lime,

vinegar, or salt-free

seasoning blends. Start

by cutting salt in half.

How To Reduce Stress

No matter what your age or conditions, stress is an inevitable part of everyone’s life and ongoing stress actually contributes to gaining weight. Elissa Epel, PhD and assistant professor in the psychiatry department at the University of California, states, “While the immediate…response to acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite – and stress-induced weight gain.”

Short term stressful situations, like anxiety, excitement or fear, cause an adrenaline rush that temporarily burns fat. However, long term stress increases the level of the hormone cortisol in our bodies, causing the body to store excess fat. Most of this extra fat is stored in your belly and hips – exactly where you don’t want it.

Although several products claim to reduce cortisol, there is no medical evidence to substantiate those claims. A proven way to minimize cortisol levels in your body and eliminate excess fat is by reducing your stress. There are many additional benefits of stress reduction, such as lowered blood pressure and increased mental health.

Here are several simple ways to reduce stress for maximum physical and emotional fitness:

1. Eat at least 4-6 small, well-balanced meals each day to properly maintain the sugar levels in your body and ensure you are getting all the essential vitamins and minerals you need.

2. Drink at least six to eight glasses of water every day to flush the toxins out of your system.

3. Exercise for twenty to thirty minutes three to five times each week. Choose a physical activity you enjoy, such as biking, weight lifting or walking, because getting pleasure from your exercise routine will also help minimize stress.

4. Avoid foods with sugar and caffeine that offer a false sense of energy.

5. Avoid alcohol, which has an impact on the sugar levels in your body.

6. Get plenty of sleep every night because when you are tired, you tend to feel more hungry.

7. Engage in activities designed to help you relax, such as yoga or meditation.

8. Watch less television – statistics show that up to ninety percent of people who watch television an hour or more each day fail at their weight loss goals.

9. Avoid crash diets which could increase your stress level and actually cause the production of additional cortisol, alleviating any potential weight loss you may have been able to experience.

10. When you feel really hungry, choose whole-grain, high-fiber foods, like oatmeal and fruit, which keep insulin levels even to control blood sugar and your hunger.

By reducing the stress in your life, you can get rid of excess fat and emotional baggage at the same time!

Sex and high blood pressure

Brazil’s Health Ministry advised its citizens to have sex more often to combat chronic diseases. This was stated when launching the campaign to prevent high blood pressure that is affected a quarter of Brazil’s 190 million population.

“People need to be active. Playing football is not the only physical activity for adults on weekends. All the adults have to walk, dance, and safe sex,” said Jose Gomes Temporao as quoted from the Telegraph.

Increasing physical activity primarily sexual relationship for health is also promoted in an interview on a news site, G1. “This is no joke. This is serious. Regular physical exercise also means sex, as long as it is done safely,” he said.

Temporao reveal, sex, dancing, maintain weight and proper diet helps maintain blood pressure remains normal.

He added, a health problem in Brazil is a ‘time bomb’ that will explode at any time. In 20 years, it is estimated that there will be “giants” populations of the Brazilian who suffer from chronic diseases like high blood pressure, diabetes and high cholesterol.

remedies for HBP

Stress and other factors can lead to high blood pressure, a potentially dangerous health condition. While there are several ways to lower blood pressure, one effective and natural strategy is to use stress relievers that have also been shown to reduce high blood pressure. These stress relievers tend to steer clear of negative side effects and carry with them other health benefits. Learn more about healthy and natural treatments for high blood pressure that also relieve stress and promote overall health at the same time.

1. Meditation

Meditation is a very effective stress reliever that carries many health benefits as well. Chief among them is lowered blood pressure. If you think of meditation as a challenge, you may pleased to know that there are different types of meditation, and some include easy strategies for beginners. This article can give you more information on the types of meditation so you can find a practice that works for you!

2. Yoga

Yoga is great for your body, mind, and blood pressure! Whether you're able to bend into a pretzel or can barely touch your toes, there are many different levels of yoga, so there's a yoga workout that's perfect for you. This article on the benefits of yoga can tell you more about the many positive ways this type of exercise can impact you, and point you to resources you can use to get started!

3. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation is a very effective stress reliever that can be performed in many places including your office as well as your home, making it convenient as well as effective. It's a great stress reliever as well as a blood pressure reducer. Learn more about PMR and find out how you can get started right now.

4. Breathing Exercises

Breathing exercises are one of my favorite stress relievers because they can be done virtually anywhere--even as you navigate stressful situations like conflicts with others and racing to meet deadlines. Because breathing is included in this list, you can probably guess that they can also lower blood pressure. Learn more about how to use breathing exercises to lower blood pressure, relieve stress, and promote overall health.

5. Music Therapy

Music has been shown to be a great stress reliever by calming the body and the mind, and has other health benefits as well. In fact, music therapy is actually a tool used in hospitals to relieve pain and promote healing. Listening to music can speed up or calm down your physiology, and has been shown to aid in lowering blood pressure as well. Learn more about the benefits of music, and find how to use music in your daily life to lower blood pressure and relieve stress.

Garlic for High Blood Pressure

See More About:

• garlic recipes
• garlic cooking tips
• how to cook vegetables

Garlic head and garlic cloves

Peggy Trowbridge

About Garlic:

Garlic is a cousin to onions, leeks, chives, and shallots. A bulb or head of garlic is composed of smaller cloves. It is a root vegetable, with the bulb growing underground.

Botanical Name:

Allium sativum, a member of the lily (Liliaceae) family. The word garlic comes from the Old English garleac, meaning spear leek.

Common and Other Names:

garlic, garlick, knoblauch, ajo, ail, aglio, thum, suen tau, suan, knoflook, sir, garleag, shum, lasun, ninniku, alho, chesnok, bawang, poondoo, gratiem, katiem, sarmisak, lehsun, toi. Quaint diner slang of the 1920's referred to garlic as Bronx vanilla, halitosis, and Italian perfume.

Garlic Availability:

Crops are harvested in mid-July and hung in sheds to dry before reaching their prime in late-July/early-August. Fresh and dried garlic are available year-round in most markets.

Garlic Selection:

Choose heads that are firm to the touch, with no nicks or soft cloves. If you notice dark, powdery patches under the skin, pass it up since it is an indication of a common mold which will eventually spoil the flesh. Fresh garlic is more difficult to peel. As garlic ages, it shrivels inside the skin, making it easier to peel.

Garlic Varieties and Forms:

There are over 300 varieties of garlic grown worldwide. American garlic, with its white, papery skin and strong flavor is one of the most common varieties. Italian and Mexican garlic, both of which have pink- to purple-colored skins, are slightly milder-flavored varieties. Forms include whole heads, whole peeled cloves, minced fresh cloves, dried garlic powder, garlic extract, and garlic salt.

Garlic Storage:

Store unpeeled garlic in an open container in a cool, dry place away from other foods. Do not refrigerate or freeze unpeeled garlic. Peeled garlic cloves may be stored in a sealed container in the refrigerator. It is imperative that garlic in oil be stored under refrigeration to avoid potentially-deadly bacteria growth. Garlic powder should be stored in a cool, dry, dark place.

Miscellaneous Garlic Information:

Elephant garlic (allium scorodoprasum), which has very large, extremely mild-flavored cloves, is not a true garlic, but a closer relative to the leek. The smaller you chop garlic, the more pungent it becomes. Whole cooked garlic cloves are quite mild, with a nutty flavor. Studies have shown garlic can suppress the growth of tumors, and is a potent antioxidant good for cardiovascular health.

What Is Garlic?

Garlic (Allium sativum) is a plant closely related to onions, leeks, and chives. Extracts of the bulb and clove are sometimes used medicinally.

Uses for Garlic

In herbal medicine, garlic is typically used to treat or prevent these conditions:

·  Heart disease

·  Cancer

·  Infections

·  Colds

Benefits of Garlic

Research suggests that garlic may help fight the following health problems:

1) High Cholesterol

A number of studies have shown that regular intake of garlic may lead to moderate changes in cholesterol levels. In a 2009 review that analyzed the results of 29 clinical trials, for instance, researchers found that garlic appears to reduce total cholesterol to a modest extent. A study published in 2000, however, indicates that although garlic is superior to a placebo in lowering total cholesterol levels, the use of garlic in treatment of high cholesterol is of "questionable value."

2) High Blood Pressure

Garlic preparations are more effective than a placebo when it comes to reducing blood pressure in people with hypertension, according to a 2008 review and analysis of 25 studies. However, another review (published in 2009) concluded that garlic should not be recommended as a blood pressure-lowering remedy for hypertensive patients.

3) The Common Cold

Garlic may help fend off colds, suggests a 2001 study. For 12 weeks during cold season, 146 volunteers took either a daily garlic supplement or a placebo. By the end of the study period, 24 colds were reported in the garlic group, compared to 65 in the placebo group.

4) Colorectal and Stomach Cancer

In a 2001 review of 19 studies on garlic consumption and cancer incidence, researchers found that regular intake of garlic (in raw, cooked, or supplement form) may help prevent stomach and colorectal cancers.

Is Garlic Safe?

While garlic is generally considered safe, possible adverse effects include:

·  Upset stomach

·  Headache

·  Fatigue

·  Diarrhea

Since garlic thins the blood, it's important to discontinue use at least seven days before undergoing surgery. Garlic may also interact with a number of medications, including insulin, anticoagulants, immunosuppressive agents, and protease inhibitors.

How to Use Garlic

Garlic supplements (as well as topically applied garlic oils, often used in treatment of ear infections) are sold in many health food stores and drugstores. Eating chopped or crushed raw garlic may also offer medicinal benefits.

eveloped by the National Institutes of Health in coordination with researches from the National Heart, Lung, and Blood Institute, the DASH diet (Dietary Approaches to Stop Hypertension) represents the most effective, most researched guide to dietary changes for high blood pressure.

Building on a solid foundation focused on highlighting good foods, the DASH diet has been proven to help control and lower blood pressure in those who strictly follow its guidelines.

Nutrition Goals

The mainstay of the DASH diet is a well rounded distribution of foods that focus on where your calories actually come from. The breakdown works as follows

Total fat: 27% of calories
Saturated fat: 6% of calories
Protein: 18% of calories
Carbohydrate: 55% of calories
Cholesterol: 150 mg
Sodium: 2,300 mg
Potassium: 4,700 mg
Calcium: 1,250 mg
Magnesium: 500 mg
Fiber: 30 g

Application

These guidelines represent a well balanced intake of fats, carbohydrates, and protein. To express the guidelines another way, consider this summary of daily serving recommendations

• Grains: 8 Servings
• Vegetables: 4 Servings
• Fruits: 5 Servings
• Dairy Foods: 3 Servings
• Meats, Poultry, & Fish: 2 Servings
• Nuts, Legumes, & Seeds: 1 Servings
• Fats & Oils 2.5: Servings

Important Points

In general remember the following important points when making long term changes to diet habits

1. Changes should be gradual
2. Complex carbohydrates, such as whole grains, should be the center of a healthy meal
3. Work on increasing intake of fruits and vegetables
4. Minimize the consumption of fats and sodium

Natural Home Remedies for High Blood Pressure

These common foods are probably already in your kitchen, and all can play a role as a home remedy to keep your blood pressure down.

Home Remedies from the Counter

Bananas. The banana has been proved to help reduce blood pressure. The average person needs three to four servings of potassium-rich fruits and vegetables each day. Some experts believe doubling this amount may benefit your blood pressure. If bananas aren't your favorite bunch of fruit, try dried apricots, raisins, currants, orange juice, spinach, boiled potatoes with skin, baked sweet potatoes, cantaloupe, and winter squash.

Home Remedies from the Cupboard

Breads. Be good to your blood with a bit more "B," as in the B vitamin folate. Swimming around the blood is a substance called homocysteine, which at high levels is thought to reduce the stretching ability of the arteries. If the arteries are stiff as a board, the heart pumps extra hard to move the blood around. Folate helps reduce the levels of homocysteine, in turn helping arteries become pliable. You'll find folate in fortified breads and cereals, asparagus, brussels sprouts, and beans.

Canola, mustard seed, or safflower oils. Switching to polyunsaturated oils can make a big difference in your blood pressure readings. Switching to them will also reduce your blood cholesterol level.

Home Remedies from the Refrigerator

Broccoli. This vegetable is high in fiber, and a high fiber diet is known to help reduce blood pressure. So indulge in this and other fruits and vegetables that are high in fiber.

Celery. Because it contains high levels of 3-N-butylphthalide, a phytochemical that helps lower blood pressure, celery is in a class by itself. This phytochemical is not found in most other vegetables. Celery may also reduce stress hormones that constrict blood vessels, so it may be most effective in those whose high blood pressure is the result of mental stress.

Milk. The calcium in milk does more than build strong bones; it plays a modest role in preventing high blood pressure. Be sure to drink skim milk or eat low fat yogurt. Leafy green vegetables also provide calcium.

Home Remedies from the Spice Rack

Cayenne Pepper. This fiery spice is a popular home treatment for mild high blood pressure. Cayenne pepper allows smooth blood flow by preventing platelets from clumping together and accumulating in the blood. Add some cayenne pepper to the salt-free seasonings listed in the Recipe Box below, or add a dash to a salad or in salt-free soups.

Home Remedies from the Supplement Shelf

Vitamin C. An antioxidant, vitamin C helps prevent free radicals from damaging artery walls, and it may help improve high blood pressure. Take a supplement or eat vitamin C-rich foods.

You should do everything you can at home to keep your blood pressure down. But in addition to these home remedies, be sure your doctor monitors your condition regularly.

Suggested Lifestyle Changes for High Blood Pressure Treatment

• Limit your caffeine intake. The caffeine in coffee, tea and sodas can contribute to high blood pressure.
• Limit alcohol intake. Blood pressure increases as your body metabolizes alcohol.
• Avoid processed foods. These are the biggest sources of sodium in today's diet.
• Maintain optimal weight. Even small amounts of weight loss can improve blood pressure.
• Relax. Meditation, yoga, breathing exercises and biofeedback are all relaxation techniques that can help lower blood pressure.
• Don't smoke. Smoking contributes to all cardiovascular diseases - and many other life-threatening conditions as well.
• Exercise. As little as 30 minutes of moderate exercise a day, like walking, can be one of the most effective  natural remedies for high blood pressure.
• Check your meds. Discuss your current medications and their risks of increasing blood pressure with your doctor.  

Nutrition and Supplements

The DASH diet, developed by researchers at the National Institutes of Health's National Heart, Lung, and Blood Institute is based on a large-scale research study that identified the foods that affect blood pressure (visit www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf for more information). The most important parts of the DASH are generous amounts of fruits and vegetables and low-fat or fat-free dairy products that provide adequate calcium. The diet is also relatively low in fat and sodium. DASH researchers have shown that diets rich in potassium, calcium and magnesium, and low in sodium (2,400 mg or less), play an important role in high blood pressure treatment.  People with high blood pressure should incorporate the components of the DASH diet into their daily routine.

In addition, make sure you do the following to lower high blood pressure: 

• Eat 8 to 10 servings of fruit and vegetables per day.
• Choose low- or non-fat dairy foods, consuming two to three servings per day.
• Limit animal protein to 6 oz per day, emphasizing lean sources.
• Say no to salt. Those with salt sensitivity or a family history or hypertension may benefit from reducing salt to about one teaspoon a day (2,400 mg).
• Use garlic, which has a modest effect on lowering blood pressure and may help relax blood vessels.
• Consume 4 to 5 servings of nuts, seeds and dry beans per week (2 Tbsp nuts or seeds, or 1/2 cup cooked dried beans).
• Eat plenty of fish. Include at least three servings of fish a week, emphasizing cold-water fish like wild Alaskan salmon and sardines, which are rich in omega-3 fatty acids. Take fish-oil supplements if you cannot get enough omega-3-rich foods.
• Take calcium and magnesium. Inadequate intake of both of these minerals has been associated with high blood pressure. Women should get between 1,000 and 1,200 mg of calcium a day from all sources, while men may want to get no more than 500-600 mg daily from all sources.
• Take vitamin C. A supplement of this antioxidant vitamin has been shown to lower blood pressure in people with mild to moderate hypertension.

Lifestyle and home remedies for HBP

Lifestyle changes can help you control and prevent high blood pressure — even if you're taking blood pressure medication. Here's what you can do:

• Eat healthy foods. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and total fat.
• Decrease the salt in your diet. Although 2,400 milligrams (mg) of sodium a day is the limit for otherwise healthy adults, limiting sodium intake to 1,500 mg a day will have a more dramatic effect on your blood pressure. While you can reduce the amount of salt you eat by putting down the saltshaker, you should also pay attention to the amount of salt that's in the processed foods you eat, such as canned soups or frozen dinners.
• Maintain a healthy weight. If you're overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure.
• Increase physical activity. Regular physical activity can help lower your blood pressure and keep your weight under control. Strive for at least 30 minutes of physical activity a day.
• Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation — up to one drink a day for women and everyone over age 65, and two drinks a day for men.
• Don't smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your doctor to help you quit.
• Manage stress. Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation and deep breathing. Getting plenty of sleep can help, too.
• Monitor your blood pressure at home. Home blood pressure monitoring can help you keep closer tabs on your blood pressure, show if medication is working, and even alert you and your doctor to potential complications. If your blood pressure is under control, you may be able to make fewer visits to your doctor if you monitor your blood pressure at home.
• Practice relaxation or slow, deep breathing. Practice taking deep, slow breaths to help relax. There are some devices available that can help guide your breathing for relaxation; however, it's questionable whether these devices have a significant effect on lowering your blood pressure.

A diet low in fat and high in fiber is a winning combination for your heart.

Cut back on salt: Research using the DASH diet and different levels of dietary sodium confirmed what has been advised for many years -- reducing dietary sodium and salt can help lower blood pressure. Some people, such as African Americans and the elderly, are especially sensitive to salt and sodium and should be particularly careful about how much they consume.

Being sensitive to salt (or sodium) means you have a tendency to retain fluid when you take in too much salt, probably because of a defect in your kidneys' ability to get rid of sodium. Your body tries to dilute the sodium in the blood by conserving fluids. This forces your blood vessels to work extra hard to circulate the additional blood volume.

The nerves on the blood vessels become overstimulated and start signaling the vessels to constrict (get smaller). This only makes it harder for the heart to pump, eventually causing blood pressure to rise. Some people are less sensitive to the effects of excess salt. But because Americans use much more salt and sodium than they need -- we consume anywhere from 6 to 20 grams of sodium a day -- it's wise for most people to cut back. Your goal is to consume no more than 2.4 grams (2,300 milligrams) of sodium a day. That equals six grams (about a teaspoon) of table salt a day. Depending on how high your blood pressure is, your doctor may advise less.

Remember, the six grams includes all salt and sodium consumed, including that used in cooking, at the table, and in processed and commercially prepared foods.

As much as 75 percent of the salt in our diets comes from processed foods. Only 10 percent of the salt we eat is there naturally, and about 15 percent is added during cooking and at the table. But since the taste for salt is learned -- unlike our inborn taste for sugar -- you can also learn to enjoy food with less salt. Retrain your taste buds and learn to enjoy food with less salt.

Before trying a salt substitute, check with your doctor. Many of them contain potassium chloride, and you may end up taking in too much potassium, which can be harmful, especially in combination with certain medications.

Rack up potassium: Some people who have hypertension take thiazide diuretics that cause a loss of potassium, so they are told to eat a banana each day to replace it. But researchers now think extra potassium may be a good idea for everyone. Not only do we eat too much sodium, we take in too little potassium. It's the balance between sodium and potassium that is thought to be important to blood pressure.

Don't run out to buy potassium supplements, however. That could be dangerous. Both too much and too little potassium can trigger a heart attack. Stick to foods high in potassium to be safe; foods rich in potassium include bananas, oranges, potatoes, tomatoes, and milk.

Note: If you have been diagnosed with high blood pressure and are taking a potassium-sparing diuretic (ask your doctor or pharmacist if you are unsure) or if you have kidney disease, first ask your doctor whether you need extra potassium.

Collect calcium: Your heart needs calcium to maintain its proper rhythm, and your kidneys need calcium to regulate your body's sodium/water balance. Research has shown, however, that people who have high blood pressure generally don't get enough dietary calcium. Other studies confirm that getting extra calcium can actually lower blood pressure. But that effect is not necessarily seen with calcium supplements. Rely, instead, on foods that are rich in calcium.

Go for garlic: Numerous researchers have pointed to garlic's ability to lower blood pressure. It also makes a fabulous flavor replacement when you're cutting back on salt.

Let fruits and vegetables reign: Vegetarians have a much lower incidence of high blood pressure. You, too, can benefit from this approach without becoming a vegetarian. Gradually increase your daily servings by sneaking in an extra serving or two at each meal. You will likely be eating less fat, more fiber, less salt, and more potassium -- and you'll probably lose weight. Those benefits will help lower your blood pressure.

You don't have to cut the coffee: Caffeine does not appear to be associated with hypertension. While it can raise your blood pressure temporarily, your body adapts to the caffeine level if you routinely drink a certain amount of coffee, tea, or cola every day, and your blood pressure is no longer affected by that amount.

Lowering Your Blood Pressure Through Lifestyle Changes

A diagnosis of hypertension can mean a complete overhaul of your lifestyle. Of course, most of the changes required to lower your blood pressure are healthy choices that your doctor has probably been suggesting for years. Here are some of the adjustments you can make to keep high blood pressure in check:

Lose weight: Slimming down lowers blood pressure in most people. In fact, for each pound lost, blood pressure may drop by two points. Losing weight may help you decrease the amount of medication you take or even get you off medication completely. Even a small amount of weight loss is beneficial.

Medications With Lifestyle Changes Medications do play an important role when blood pressure rises into the danger zones of stage 1 and stage 2 high blood pressure. Still, medication does not take the place of lifestyle changes. A study of people with mild hypertension found the combination of medications and lifestyle changes (diet and exercise) more effective than either of them alone in preventing future heart attacks and strokes. And for people whose high blood pressure is more severe, lifestyle changes along with medication can result in smaller doses of the drugs, cutting both cost and risk of medication side effects.

Invest in a home blood pressure monitor: If you have been diagnosed as having high blood pressure, or if your doctor wants more blood pressure readings before making a definitive diagnosis, you may have been advised to buy a home blood pressure monitor.

At-home monitoring has several benefits -- first and foremost, warning you if your pressure becomes dangerously high, so you can get medical attention early. Second, a monitor can save you money, because it can save you trips to the doctor. (Check with your health insurer, because the cost of the monitor may be covered.) And it involves you more intimately in your own care, allowing you to see for yourself the benefits of lifestyle changes and treatments.

You can measure your blood pressure yourself, or you can have someone else do it. Try to check your blood pressure at the same time each day (or as often as your doctor recommends), because blood pressure normally fluctuates throughout the day.

Start an exercise program: Exercise lowers blood pressure and helps you lose weight. Check with your doctor before exercising, however -- if your blood pressure is very high, your doctor might want to get it under control before you begin an exercise regimen. This is especially important if you have been sedentary. The types of exercise that are most likely to benefit your blood pressure are aerobic activities, such as walking, jogging, stair-climbing, aerobic dance, swimming, bicycling, tennis, skating, skiing, or anything else that elevates your pulse and sustains the elevation for at least 20 minutes.

Nonaerobic exercise, such as weight lifting, push-ups, and chin-ups, may actually be dangerous for people with hypertension. These types of exercise should not be done without the explicit consent of your doctor.

Take your medicine: Unlike other chronic illnesses, such as diabetes, you'll probably feel fine even if you don't take your medicine. However, inside your body, the disease will continue to progress, damaging the arteries in your eyes, destroying your kidneys, straining your heart, and so on. Another problem that can occur if you stop taking your medicine is a rebound phenomenon, in which your blood pressure rises to a higher level than it was before you started taking the drug.

Learn to relax: Many people misunderstand the term hypertension, believing it to mean a condition where the patient is overly tense. This isn't true. The term is defined solely by blood pressure levels. However, many people with hypertension do have the consummate "Type A" personality -- aggressive, workaholic, hostile, frustrated, or angry. For these people, some form of relaxation, be it meditation, yoga, biofeedback, or massage, or just making time for rest may be an important component of treatment. Chronically stressed individuals release a lot of adrenaline into their systems. That rush of hormone can constrict the arterioles (tiny blood vessels), causing them to go into spasm. It is difficult for the heart to push blood through constricted arterioles. The effect? Higher blood pressure.

© Publications International, Ltd. Limiting stress can also lower your blood pressure.

Cut down on alcohol: More than one alcoholic drink a day may cause a rise in blood pressure. What constitutes a drink? A 1-ounce shot of hard liquor, a 6-ounce glass of wine, a 12-ounce beer -- all of which contain 1 ounce of alcohol.

Quit smoking -- now: Cigarette smoking is the number one taboo for people with hypertension. Not only does the nicotine contained in the smoke cause the blood pressure to rise, but it dramatically raises your risk of having a stroke. Cigarette smoking can thicken the blood and increase its propensity to clot. Blood clots in the arteries leading to the heart can cause a heart attack, while blood clots in the artery leading to the brain may cause a stroke. The good news is, you get an immediate benefit by giving up the habit.

Within two years of quitting, your risk of developing coronary artery disease drops as low as that of someone who doesn't smoke. (In contrast, it can take much longer for a person's risk of lung cancer to drop to that level.) Your doctor can recommend local resources to help you quit. You might also want to try the nicotine patch or nicotine gum, both now available over the counter, as an aid to kicking the habit.

Your kitchen holds home remedies that can help you combat hypertension. Go to the next page to learn about fruits, vegetables, and other foods that aid in the cause.

What Are the Treatments for High Blood Pressure

The good news about high blood pressure is that it is easily controllable. If your blood pressure is high, your physician will determine whether medication to lower your blood pressure is required. He may choose for you to make changes to your lifestyle before or during treatment with medication.

Lifestyle changes alone often effectively reduce blood pressure and may include:

• Losing weight, if necessary
• Following a heart-healthy diet
• Engaging in regular physical activity -- 30 minutes of walking or other aerobic activity a day
• Restricting the amount of sodium in your diet -- no more than 4 to 6 grams per day
• Limiting alcoholic beverages
• Quitting smoking

Several types of medications are available to treat high blood pressure. Medical treatment is often used in conjunction with lifestyle therapies. Some of the most commonly used medications to treat high blood pressure include:

• Diuretics
• Beta-blockers
• ACE (angiotensin-coverting enzyme) inhibitors
• Calcium channel blockers
• Alpha-beta blockers

These drugs may be used alone or in combination, depending on what your physician determines is best for your situation. If your physician orders medication, it is important that you take the medication exactly as prescribed and don't stop without his order. Suddenly stopping blood pressure medication can cause your blood pressure to rise rapidly.
If you have been diagnosed with high blood pressure, it is vital that your follow your physician's recommendations to the letter. Following your doctor's orders will help lower your blood pressure and your risk of cardiovascular disease. Discuss any questions you have with your physician -- it's imperative that you understand your treatment plan and its potential benefit to your life and health.