High Blood Pressure

High blood pressure, also known as hypertension, can be as dangerous as any other chronic disease. It’s also called the “silent killer” because people suffering from high blood pressure can usually not detect it early on, unless it’s diagnosed during a routine checkup. In our extremely hectic lives we sometimes neglect our blood pressure and stress levels. As such, it is important for us to recognize some of the causes of high blood pressure so that we are able to minimize or modify certain activities and practices and so avoid developing this condition.

There are many causes of high blood pressure but one important factor that seems to be involved in almost all cases is stress. For a very long time, doctors considered stress to be a contributing factor only and not a cause. But new evidence reveals that chronic stress is indeed a major cause of hypertension.

Everyone gets stressed out at times. The difference is that some can manage their stress well and take measures to relieve it while others ignore it, letting it build up until it explodes or results in other negative consequences or even illness. No matter what the circumstances, stress can be easily managed when one knows the right techniques and makes the effort to use them when needed.

There are countless ways to relieve stress. The simple pleasure of listening to music, for instance, can be very calming. The next time you feel like tearing your hair out put on your favorite music and it will work every time. This tried and tested method will certainly put your mind at ease.

Breathing in a certain way is also well known to relieve stress and has recently proved to work directly on blood pressure as well. A new method called “slow breathing with music” combines a breathing technique proven to lower blood pressure with relaxing music. This great new method offers numerous health benefits and takes only a few minutes a day.

High blood pressure can also be caused by a poor diet. You are what you eat, as they say, and our diet plays a very important role in regulating our blood pressure. For example, many people are now aware that excess sodium can make blood pressure shoot sky high. So it’s important to avoid salty foods and snacks and to not add table salt to your meals. A normal, balanced diet offers plenty of natural sodium without the need for added salt.

Another element of a poor diet is eating too much fatty food, which usually has a high amount of the wrong type of cholesterol. This is the so-called “bad” cholesterol that forms plaque in arteries that can build up into blockages with dire health consequences.

The answer to avoiding excess sodium, fat and cholesterol is simply to eat a balanced and varied diet of whole, natural and unprocessed foods. Natural foods contain a healthy balance of nutrients that become degraded through processing. For example, a fresh fish, fried or baked simply, is healthier than a pack of “fish sticks” which have been chopped, blended with starches and preservatives, dipped in salty batter and frozen.

Closely related to diet is our weight and activity level. A poor diet combined with lack of exercise will quickly lead to being overweight. Excess weight makes the heart work harder and increases blood pressure. At the same time, inactivity weakens the heart because, as a muscle, the heart needs exercise to be strong and healthy. Poor diet, excess weight and inactivity are a recipe for disaster.

Smoking and drinking too much alcohol are popular vices but they are both major causes of high blood pressure. The answer to smoking is simply to stop, one way or another. There is no safe level of smoking. Alcohol is more complicated because in the right amount it can even be healthy. It’s a tricky balance because even a small amount of excess alcohol on a regular basis can easily raise your blood pressure. How much is too much? That’s often difficult to say because different people handle it differently, but if you have regular hangovers and/or difficulty sleeping you are definitely drinking too much and this is surely having an impact on your blood pressure.

These are some of the major lifestyle factors that can be causes of high blood pressure. Doctors estimate that up to 95% of hypertension cases are the result of lifestyle. The good news is that changes in lifestyle, such as eating better and drinking less, are often the most effective way of treating your high blood pressure.

At the same time, it’s important to note that high blood pressure can also depend on genetic factors. In fact, there are many cases of the condition with no other possible explanation. If high blood pressure runs in your family the chances are high that you will develop it too. If this is the case, treatment with medications may offer the only solution. Having said this, maintaining a healthy lifestyle will always influence your blood pressure and reduce the severity of your hypertension.

Jan Oliver is an academic, writer and researcher in natural health. See more of her work at http://www.control-your-blood-pressure.com/. Discover genuine natural ways to lower blood pressure immediately. Click Here to get your free report on dealing with blood pressure.

Maybe itâs because of the way weâre brought up, but men try to ignore a lot of the signals our bodies send us. Weâre taught to ignore pain (including hypertension headaches), to appear strong and in control at all times and to take lifeâs rough-and-tumble punishments with a stiff upper lip. Unfortunately, we ourselves often inflict the punishment.

High blood pressure can happen when youâre under stress for a long time. Because youâre uptight inside, your whole cardiovascular system absorbs that tension. Arteries and arterioles become narrower because the sheaths of smooth muscle that surround them contract and diminish circulation. The longer the stress goes on, the more permanent a condition this becomes, eventually affecting the whole blood-delivery and waste-extraction systems. In terms of simple hydraulics, the heart (the pump) has to exert increased tension (pump harder) to get the same amount of fluid through the narrower openings. This state, called “hypertension,” is easy to ignore until itâs too late and an aneurysm, stroke or infarction occurs.

Blood Pressure Detection

High blood pressure is considered a stealthy killer because there may be no detectable signs for a long time. Itâs usually unnoticed unless youâre systolic and diastolic readings are taken regularly using a sphygmomanometerâthe cuff and mercury “barometer” the doctor puts around your biceps. The first reading is the pressure of your heart when itâs pumping. The second is the strength of the after-wave of blood flowing through the system when the heart is at rest. The ratio between the two readings tells a lot about how your heart is functioning.

So what is “normal” blood pressure? If youâre a peak performance athlete about 18 years of age, normal may be 115/75. But as we get older, a higher reading such as 140/90 is acceptable. However, once it rises above that, youâre probably registering too much pressure on the system.

The cause of high blood pressure varies with different individuals. The orthodox medical profession usually blames “essential” hypertension on stress from work, relationships, children, debts and parentsâyou name it. However, these states of stress can be prevented.

A Preventive Lifestyle

One of the best antidotes to stress is exercise. Practitioners of tai chi claim that the regular practice of their art definitely lowers blood pressure. Cycling, swimming and walking are other fitness suggestions. It is ideal to get 20 minutes of “out-of-breath” exercise each day.

Cigarette smoking is not a good idea. Most medical research associates smoking with damage to the cardiovascular system. Of course there are stories about guys who smoked until they were climbing into the coffin at 98 years of age! But there are a lot more stories about smokers who had massive cardiovascular problems at young ages and who are no longer able to lead productive lives.

Find out what really relaxes you and make it a daily routine. Even watching an old movie, getting away to the country or taking up drawing or painting might be helpful. Also consider taking other positive steps to eliminate stress, such as simplifying your life.

Once diagnosed with high blood pressure, the first thing you have to do is slow yourself down. Faithfully take a day off every week. Switch from coffee to herbal teas such as camomile and peppermint. If you have a big caffeine dependency, try weaning yourself with green tea.

There are other appropriate herbal teas. One of the finest and best tasting is linden blossom (lime flower or Tilia americana et spp.). It can be used regularly to maintain the smooth inner lining of the blood vessels. The French have found the flowers and keel of this plant help prevent the aggregation of platelets. Linden blossom is often combined with hawthorn (Crataegus spp.) in treating hypertension. The gentle, calming effect of both these herbs teaches the body how to relax.

Herbal relaxants are also appropriate in cases of essential hypertension. Valerian (Valeriana officinalis) is widely used by professional herbalists, usually as a tincture (one teaspoon or five ml three times daily). Herbalists often combine this plant with cramp bark (Viburnum opulus). This remedy is active in relaxing smooth muscle (the tense muscles around the arteries are unconsciously clenched). Use one teaspoon (five ml) of the tincture three times daily.

It would be wrong to think that any herb alone might lower blood pressure. Some plants will even raise it. If you have high blood pressure, you should avoid broom (Carothamnus scoparius) and licorice (Glycirrhiza glabra). The latter can pop up in a number of herbal teas being marketed as beverages. Check the ingredients.

While herbs can help treat high blood pressure, it makes sense to prevent high blood pressure in the first place. Exercise, eat healthy foods, take time out-and enjoy it. Make peace with yourself. Now sit back, have a cup of linden tea and listen to your arteries purr.

Heart-Healthy Food Choices

The foods you eat play an important role in how your body deals with both high blood pressure and stress. One of the main reasons for high blood pressure is the consumption of too much saturated fat from animal sources and trans-fatty acids from artificially hardened vegetable fats such as shortening and margarine, as well as refined vegetable oils. Sweet foods, overly salted foods and insufficient fibre also contribute to high blood pressure.

Fresh, raw vegetables and fruits should prevail in a diet to control high blood pressure. Soy beans, potatoes and nuts are highly superior to animal meat as a protein source. Potassium lowers blood pressure by reducing blood-vessel constriction and helps alleviate stress by supporting the adrenal glands. Potassium-rich foods include apples, asparagus, avocados, cabbage, corn, tomatoes, bananas, oranges, grapefruit, prunes and raisins. High blood pressure has been linked to calcium and magnesium deficiency. Green, leafy vegetables are rich in calcium; almonds and cashews are excellent sources of magnesium. Nuts and seeds should also be eaten daily as a source of essential fatty acids, which produce hormone-like substances called prostaglandins that expand the veins and arteries. Foods rich in B vitamins, such as whole grains, green vegetables and eggs, help build resistance to stress.

There have been several reputable studies lately that indicate that a little wine or beer is good for the cardiovascular system. The Mediterranean diet is very healthy for the heart. Mediterranean cuisine embraces wine, olives and garlic, avoids fatty meats and is endlessly inventive with fresh green salads interspersed with bitter leaves of chicory and endive, along with sweet fruits such as oranges. Garlic is hypertensive, or lowers blood pressure. If you value your social life, you might want to take odourless garlic supplements available from health food stores. On the other hand, if you start feeding your friends pesto, they won’t even notice!

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