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Hypertension – Easy Fixes to Relax Your Hearth

High Blood Pressure – How to Manage 

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Blood pressure ranges: 

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 

Numbers for stage 1 hypertension vary from 140–159 for systolic values and 90–99 in diastolic numbers. With stage 2 hypertension, systolic readings are 160 or higher and diastolic readings measure 100 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.  

High blood pressure happens 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.  

Damaging effect:  

Arterial damage 

Aneurysm 

Heart failure 

Blocked or ruptured blood vessels 

Reduced kidney function 

Vision loss 

Loss of cognitive function: concentration, memory and ability to learn 

Ear noise or buzzing, sometimes tinnitus

Irregular heartbeat

Nosebleeds

Causes of Hypertension:  

A high-salt diet 

Emotional stress 

Alcohol 

Caffeine 

Smoking 

Obesity 

Inactivity 

Elevated High Cholesterol levels

Birth control pills

Heavy-metal poisoning 

You are at high risk of hypertension if: 

There is a history of active congestive heart failure 

You are age 55 and up 

In those cases, always aim for lower BP  

SYMPTOMS
  • High blood pressure (hypertension)
  • Vasoconstriction (atherosclerosis)
  • Angina (sudden pain in the heart region with tightness or pressure)
  • Arrhythmia
  • Elevated blood lipid levels, etc.

How to Reduce Blood Pressure … easy 

There are foods that reduce blood pressure, as well as supplements to lower blood pressure and lifestyle changes you can make. These high blood pressure home remedies are pretty easy to incorporate into your life. By slowly making changes to your daily habits, you can create new, healthier routines and a much healthier version of you. 

  • Mediterranean-style diet and/or Omega 3 supplementation

A grain-free or a low-grain Mediterranean diet, naturally abundant with omega-3 foods, is ideal. Mediterranean diets are very high in fruits, vegetables, sea foods and healthy omega-3 rich fat oils, olives and flax seeds

Some of the top foods you want in your Mediterranean diet are olive oil, flax seeds, wild-caught fish (especially salmon) and a lot of fruits and vegetables, all of which will help lower your blood pressure naturally. 

  • Cbd oil (1,000-2,000 mg daily) or 1 droplet twice a day 

CBD eliminates the 1st cause of hypertension – Inflammation. “Vasodilation” – known as therapeutic side effect of CBD or widening and relaxing of the veins and arteries and cardiac contractility (heart and arteries are working too hard, contracting too quickly and pumping too much blood into the vascular system at one time. CBD simply regulate the contractions of the heart muscle.  

CBD which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body. So, taking a high quality, 1,000 milligram cbd oil dose every single day is one of the best natural ways to lower blood pressure. 

Essential Oils – lavender, ylang ylang, clary sage, frankincense, cypress, marjoram, rosemary 

Magnesium relaxes your blood vessels and can have an immediate impact on naturally lowering blood pressure, also many people have a magnesium deficiency. So should you take magnesium supplements? Yes, 500 milligrams daily is a great dose to start with to address your blood pressure issues.  You can always take an EPSOM salt bath as well, the effect will be slightly different, because of the different property of the magnesium and will take more time taking bath, but definitely you will not have the laxative effect, if you are trying to avoid it. FLOAT Therapy is another great and way better alternative to EPSOM salt bath

An essential element, potassium — and high-potassium foods such as avocado and melon — helps counteract the effects of sodium and guard against hypertension. Some of the best potassium-rich foods include coconut water and bananas. 

  • Silver Colloidal – How Does silver Help High Blood Pressure / Hypertension? 
    When Colloidal Silver comes in contact with any single celled pathogen, it disables the pathogens oxygen metabolism enzyme causing the pathogen to suffocate and die. The dead pathogen is then cleared out of the body by the immune, lymphatic and elimination systems. 
  • Tocotrienol (Vitamin E without the Thocopherols) Annatto is the richest known source of tocotrienols, containing 100% tocotrienols (90% delta-isomers and 10% gamma-isomers), with no tocopherols. Tocotrienols are highly  recommended if high blood pressure is accompanied by HDL . Its also recommended the tocotrienol to be taken with selenium and with food
  • Quercetin – Flavonoids like quercetin help encourage healthy blood flow for normal circulation and pressure for stabilization. Anti-oxidative properties help ease oxidative stress and have a protective effect on cardiovascular health.
  • Moringa Olifeira  – Moringa contains isothiocyanate and niaziminin, compounds that help to stop arteries from thickening, which can cause blood pressure to rise.

Foods That Reduce Blood Pressure:

List of Foods High/Low in Fiber; Types, Health Benefits

oranges, pears, peaches, oats, kidney beans, barley, potatoes, asparagus, figs, prunes, psyllum, garlic, red yeast rice (monocolin K), flax seed, cayenne pepper

  • Dark chocolate

Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. 

  • Fennel seeds & Fennel tea

Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure. 

  • Spinach:

Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease. 

  • Sunflower Seeds and oil

Rich in potassium, magnesium and healthy plant fats, sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure. 

  • Bananas:

Bananas contain loads of potassium and fiber. 

  • Tomatoes:

Tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew. 

  • Broccoli:

Broccoli has been found to have a whole host of beneficial health effects including high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure.

  • Melon, cantaloupe, watermelon
  • Bone broth

Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.  

  • Walnuts

When following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack. 

  • Coconut oil

So much can be written about the way herbs and oils work together to form anti-inflammatory partnerships. Lipids (fats) and spices create strong anti-inflammatory compounds, especially coconut oil and the components of turmeric  

Coconut oil pulling in the morning is highly beneficial and super easy (Check how its done HERE)

  • Chia seeds & Hemp

Fatty acids found in nature are more balanced than the fats we typically consume. Chia seeds for example, offer both omega-3 and omega-6, which should be consumed in balance with one another. 

Chia are an antioxidant and anti-inflammatory powerhouse! Contain essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals including Sulphur, iron, iodine, magnesium, manganese, niacin and thiamine. Amazing, right?

Both chia seeds and hemp ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health.  Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds. 

  • Flaxseeds

An excellent source of omega-3s and phytonutrients,  packed with antioxidants. Lignans in flax are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health.  

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Has its affects against inflammation in numerous circumstances

The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents known

Due to its high anti-inflammatory properties, turmeric is extremally effective at managing rheumatoid arthritis (RA). A recent study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers.  

  • Ginger

Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses. 

Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system. 

In fact, ginger health benefits may even include treating inflammation in allergic and asthmatic disorders.  

  • Cayenne Pepper– strong anti-inflammatory properties, balances hormones and weight 
  • Cinnamon– anti-inflammatory, artery walls cleanser 
  • Probiotic in form of yogurt, kefir, sauerkraut, kombucha, kimchee 
  • Pectin– powdered or eating apples

 The soluble fiber pectin acts like a giant sponge, sopping up cholesterol in food and blocking its absorption – just like a class of drugs known as bile acid sequestrants.  

MCP (modified citrus pectin),  is a superior alternative to apple pectin

  • Medicinal Mushrooms

In general, medicinal mushrooms have anti-hypertensive properties. Turkey Tail, Reishi, Maitake, Shitake, Pioppino, Abalone, Oyster are strong ACE inhibitors. They all contain bio-active constituents that lowers blood pressure by decreasing platelet accumulation, blood clot formation, blood sugar levels and cholesterol plaque formation 

Foods to Avoid 

  • High Salt 

Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance. Also,  reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the  blood vessels. The water retention will harden artery walls, as a result!

  • 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. 

Lifestyle Tips to Lower Blood Pressure 

 Managing stress, including relaxation techniques such as deep breathing, yoga, journaling or art therapy, music 

Better sleep

Scheduling in more free-time and fun

Surround yourself only with positivity

Exercise on a daily basis. 

Managing Post-traumatic stress disorder (PTSD) through visualization 

Cleanse and Fast Regularly to eliminate and avoid buildups of parasites and pathogens on you artery walls and gut that cause hypertension 

Take Iron if any shortness of breath that is not caused by lung damage 

Hemoglobin – check levels 

Salve – topical essential oil blend on sole of your feet, heart area, palm heart touch area (bottom of ring finger meridian) at night 

Enemas – 1 to 4 X day if severe condition or cancer related, if not once per week is enough!

 

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