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This is your life, my passion, lets share it together!
This is your life, my passion, lets share it together!
Blog
Prevent high blood pressure (Hypertension)
| Posted on November 12, 2016 at 2:03 PM |
 High blood pressure or hypertension affects 26% of the
population worldwide. In the UK, 5 million people are said to be unaware they
have high blood pressure yet it affects more than 1 in 4 adults, accounts for
12% of all visits to GP’s and is one of the biggest risk factors for premature
death and disability in England. It is estimated to cost the NHS over £2
billion every year. High blood pressure can lead to diseases including heart
disease, stroke, vascular dementia and chronic kidney disease. So, what can we do to help reduce and prevent high blood
pressure? Diet Reduce your sugar
intake - Reducing refined sugars and
sweetened beverages may help reduce your blood pressure. I’m not saying sugar
is bad for your health, but we must look the whole diet and if you are getting most
of your calories from refined sugars while avoiding animal proteins, dairy, fruits,
starches and vegetables then you’re not going to optimise your vitamin and
mineral intake which may affect health. The end of the day once fully digested sugar is sugar, but
if we eat foods that contain natural occurring sugars such as fruits you’ll
also increase your daily intake of antioxidants, vitamins, minerals, and fibre,
not to mention slowing down digestion and improved meal satiety. Eat potassium rich
foods – A diet high in potassium can reduce the risk of hypertension or a
stroke and possibly prevent heart disease, heart failure and kidney disease. A dietary reference intake of 3500-4700mg per
day is recommended, but most average Americans and Brits consume only half that
while over consuming refined salt, again sodium isn’t bad and is essential to
life, and reducing or cutting completely may be just as hazardous as too much. Getting
the balance of sodium to potassium correct may be a deciding factor in whether or
not your salt consumption is helpful or harmful. The recommended intake for sodium is 1.5-2.3g per day and by
consuming unrefined sea salt you will also be getting additional minerals such
as silicon, phosphorus and vanadium. Potassium is present in all fruits, vegetable, meat and
fish. Other high sources included sweet and white potatoes, bananas, avocados,
parsley, milk, chocolate, beet greens, all nuts, dried apricots and bran. Cold water fish –
There are numerous benefits of EPA and DHA, the omega 3 fatty acids found in
cold water fish, especially DHA which has been shown to help reduce blood pressure.
Consuming cold water fish 3 times per week has been shown to decrease your risk
of hypertension, and can be just as effective as taking a fish oil supplement. Magnesium – A diet
rich in magnesium has been shown to reduce blood pressure, and one study found
significant decreases in both systolic and diastolic blood pressure among
people with hypertension after taking a magnesium supplement for just 12 weeks.
The recommended intake for magnesium is 3-400mg per day. Magnesium is involved
in over 300 enzymatic functions within the body including energy production,
action of your heart muscle, formation of bones and teeth, relaxation of blood
vessels, bowel function and blood sugar regulation. Other sources of magnesium
include green leafy vegetables, avocados, almonds some beans and peas. Lifestyle There are numerous other ways to prevent high blood pressure
including weight and stress management, daily exercise, adequate sleep, and relaxation
techniques such as meditation, and deep breathing. Also, normalising vitamin D levels with exposure to
ultraviolet light “via natural sunlight or tanning beds” increases nitric oxide
production. Nitric oxide is a powerful vasodilator, helping the blood vessels
to relax which in turn lowers blood pressure, but as we already know too much
sun exposure can also be harmful so there may be a benefit to consuming 1-2000iu
of additional vitamin D3, especially during the winter months. Other roles of
vitamin D include calcium and phosphorus absorption, bone and immune health, B
vitamin formation in the gut and B12 absorption via the stomach.  |
Categories: Useful information
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Many people nowadays are suffering from hypertension and can lead to various diseases. There are many ways to prevent high blood pressure. Exercising is one of the best way to prevent high blood pressure. Exercising will help you to lower down your blood pressure. Yoga is recommended too. Doing yoga can help you to relax. Eating green leafy diet is the best way to reduce your blood pressure. Food that is high in potassium can reduce the risks of having heart failure or kidney disease.
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