HIGH BLOOD PRESSURE: Causes, Symptoms & Healthy Diet/Prevention
+ Plus 5 natural ways that will help you to normalise it
Before you read on the Internet about “lowering blood pressure without drugs” you need to know some basic things:
1. High blood pressure develops over the years. Many people do not go for a preventive examination, do not measure their blood at home, and accidentally (most often when visiting on another occasion) measure, for example, 150/90. Hypertension is not from the moment of measurement but precedes it by years.
2. High blood pressure may have been successfully controlled with drugs for hypertension 20-30-40, etc. years. However, the critical thing is whether complications will develop – stroke, heart attack, kidney failure, blockage of peripheral arteries, aneurysms, and more.
3. High blood pressure is a considerable risk factor for the above complications, but it is not the only one. People who experienced a heart attack or stroke may not have only hypertension, but rather have a combination of risk factors such as:
• a low ratio of total / good cholesterol
• increased “bad” LDL-cholesterol
• decreased “good” HDL-cholesterol
• elevated triglycerides, diabetes mellitus
And if we add bad habits like smoking, alcohol plus family history, the picture gets worse.
4. When measuring high blood pressure at home, it is wrong to read about “natural methods” for lowering it without making sure that you do not have other risk factors for cardiovascular disease.
5. The first step in measuring elevated values is a visit to the GP. He will refer you for preventive tests of blood sugar, cholesterol, ECG, urine, and more. If needed, he will point you to a cardiologist or other specialist in case of additional changes.
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What are the symptoms of hypertension?
Hypertension is generally a silent ailment because usually, people won’t experience any symptoms.
It may take years for the condition to enter levels severe enough that symptoms become noticeable.
But even then, symptoms like that may be attributed to other issues; therefore, preventive actions would be most effective against this insidious condition.
Symptoms of severe hypertension can include:
• Often headaches
• Shortness of breath
• Dizziness
• Chest pain
• Nosebleeds
• Visual problems
• Blood in the urine
These symptoms don’t occur in everyone with hypertension but require immediate medical attention. Also, waiting for a sign of this condition to appear could be fatal.
The best way to know if you have hypertension is to get regular blood pressure checks.
If you with a family history of heart disease or have risk factors for developing the condition, your doctor will advise you to check your blood pressure at least twice a year.
It helps you stay away from any possible issues before they become more irreversible.irreversible
NORMAL VALUES OF BLOOD PRESSURE AT PERSONS OVER 16 YEARS
THE BLOOD PRESSURE STANDARDS FOR PERSONS OVER 16 YEARS ARE THE SAME, INDEPENDENT OF:
• It is about an 18- or 30-year-old;
• It is about an 18- or 60-year-old;
• It is about a man or a woman.
For example, 115/75 will be optimal values for both a 19-year-old girl and a 55-year-old man. For both, 150/70 will be grade I hypertension, and 80/60 will be hypotension.
If your blood pressure is measured correctly with a simple or electronic device, use the following tables to determine which category you fall into.
VALUES OF BLOOD PRESSURE IN PERSONS ABOVE 16 YEARS | ||
CATEGORY | SYSTOLIC PRESSURE (UPPER LIMIT) | DIASTOLIC PRESSURE (LOWER LIMIT) |
LOW (HYPOTONIA) | < 90 | < 60 |
OPTIMALLY | 90 – 120 | 60 – 80 |
NORMAL | 120 – 129 | 80 – 84 |
HIGH NORMAL | 130 – 139 | 85 – 89 |
HYPERTENSION I DEGREE (LIGHT) | 140 – 159 | 90 – 99 |
HYPERTENSION II DEGREE (MODERATE) | 160 – 179 | 100 – 109 |
DEGREE HYPERTENSION (SEVERE) | ≥ 180 | ≥ 110 |
ISOLATED SYSTOLIC HYPERTENSION | > 140 | < 90 |
ISOLATED DIASTOLIC HYPERTENSION | < 140 | > 90 |
HYPERTENSION CRISIS (SHARP INCREASE) | ≥ 180 | ≥ 120 |
Sources – disabled-world.com * nhlbi.nih.gov *
NORMAL VALUES OF BLOOD PRESSURE IN CHILDREN UNDER 15 YEARS
For children up to 15 years. averages such as those given in the table below may be used.
VALUES OF BLOOD PRESSURE IN CHILDREN UNDER 15 YEARS | ||
AGE | SYSTOLIC PRESSURE (NORMAL) | DIASTOLIC PRESSURE (NORMAL) |
BIRTH (12H) | 60 – 85 | 45-55 |
1-12 MONTHS | 80 – 100 | 55-65 |
1-2 YEARS | 90 – 105 | 55-70 |
3-5 YEARS | 95 – 107 | 60-71 |
6-9 YEARS | 95 – 110 | 60-73 |
10-11 YEARS | 110 – 119 | 65-76 |
12-15 YEARS | 110 – 124 | 70-79 |
Sources – nhlbi.nih.gov *
WHO CAN NORMALIZE HIS BLOOD PRESSURE WITHOUT DRUGS
People with high-normal blood pressure (130-140 upper limit) can normalize their blood pressure and delay the need for medical treatment.
In others diagnosed with hypertension (above 140 upper limits), lifestyle changes are also a mandatory basis on which drug treatment is prescribed.
Changes in diet and physical activity can reduce the number of antihypertensive drugs used and have positive effects other than lowering blood pressure.
HYPERTENSION IS DIVIDED INTO TWO TYPES ACCORDING TO THE CAUSES OF ITS OCCURRENCE:
PRIMARY (ESSENTIAL) HYPERTENSION
In 95% of people with high blood pressure, the exact cause cannot be found. In this case, it is called primary (there is nothing "before" it that causes it) or essential. Changes in theirer lifestyle have a significant effect and can even normalise high-normal values.
SECONDARY HYPERTENSION
In the remaining 5%, high blood pressure is due to another disease, which in this case, is primary. The lifestyle changes here would be less effective but would be helpful.
HYPERTENSION IS SECONDARY WHEN HAVE COMPLICATIONS LIKE:
– Kidney damage (glomerulonephritis) or narrowing of the renal arteries;Overweight;
– Pregnancy;
– Pheochromocytoma;
– Hyper and hypothyroidism;
– Hyperaldosteronism, Hyperparathyroidism;
– Obstructive sleep apnea;
– Taking contraceptives, anti-inflammatory, etc.
To summarise:
In primary hypertension, there are risk factors – family burden – father, mother, grandfather, grandmother, sisters, or brothers with hypertension, in combination with an unhealthy lifestyle and diet.
The methods described below would be very effective in this case.
In secondary hypertension, there is a specified cause (disease, drug) only with adequate treatment of the ROOT cause is expected to decrease and normalise blood pressure.
In this case, the methods described below will have a lesser or minimal effect.
WEIGHT AND HIGH BLOOD PRESSURE
Obesity, especially around the organs in the abdominal cavity, is a RISK factor for high blood pressure.
Adipose tissue in this area is highly hormonally active.
That high-toxic fat tissue synthesises aromatase – a substance that converts testosterone into estrogens (fluid and salt retention), synthesizes molecules that increase inflammation (increases arthritis symptoms, autoimmune diseases), reduces insulin sensitivity (diabetes) and more.
Being overweight raises blood pressure. You can use the body mass index or BMI calculator to check which category you fall into (normal, overweight, etc.).
One of the main reasons is adipose tissue, which is hormonally active. It increases the formation of estrogen and water and salt retention.
Some women taking contraceptives report swelling in their legs. This is precisely due to this retention of fluids and salts from the estrogens contained in contraceptives.
IF CONSULTATION IS NEEDED →
"NATURAL" METHODS FOR REDUCING BLOOD PRESSURE
CORRECT MEASUREMENT OF BLOOD PRESSURE
What to do before blood pressure measurement
1. Sit down and remain silent for 4-5 minutes before the measurement. If you are not at rest, the result can be up to 10-20 on top. If you talk while measuring – up to 10-15 on top.
2. Your bladder has to be empty or at least have no urge to urinate. When your bladder is full, the result increases by up to 10-15.
3. It is crucial how you sit on the chair – your back should be firmly supported, do not stand on stools. The steps on the ground should not hang. The legs should not be crossed. Crossed legs increase the score by up to 5-8. If you do not have a stable back – up to 5-10.
BEFORE THE “NATURAL” METHODS
You should take care in advance of additional risk factors like high blood sugar, excess body weight, high cholesterol, etc. before necessary a visit to the GP because a combination of those factors usually is a leading cause for complications such as heart attack and stroke.
WHICH METHODS ARE “NATURAL”
“Natural” methods to reduce blood pressure include eliminating risk factors and improvements in your diet and physical activity.
YOUR WEIGHT MATTERS
For every kilogram of fat loss, a decrease of about 1 mmHg can be expected.
SALT
On average, the effect is a reduction of 3 to 5 mmHg. More is possible in people who are sensitive to salt.
CARBOHYDRATES
In low-carb diets, the effect is a reduction of 1 to 6 mmHg.
GARLIC
On average, the effect is a reduction of 5 to 10 mmHg. In addition to reducing blood pressure, there are many other positive effects.
KARKADE TEA
On average, the effect is a decrease of 5 to 15 mmHg.
It’s different for everyone, but you can expect a 1 mmHg reduction for every pound of fat lost.
Fat loss will reduce not only your blood pressure but also the whole inflammatory response in the body, which will burden the joints, increase insulin sensitivity, and much more.
TABLE SALT AND HIGH BLOOD PRESSURE
Some people are sensitive to salt. Their blood pressure rises significantly if they overeat. If you have symptoms of high blood pressure, swelling of the face and limbs after a high-salt diet, you measure high-normal or elevated levels – you are probably sensitive to salt.
Restricting salt lowers blood pressure in almost all cases.
It is important not to eliminate it completely, because both extremes are harmful – and no excessive salt consumption. If you are sensitive to salt, your blood pressure will drop significantly.
A large amount of salt intake every day is hidden in the finished products of the store. It is essential to read the content labels.
The effect you can expect from lowering salt intake is a 3 to 5 mmHg drop in blood pressure. In some highly sensitive ones, the reduction maybe even higher.
CARBOHYDRATES AND HIGH BLOOD PRESSURE
Restricting carbohydrates, especially simple ones, lower blood pressure.
One of the recommendations for ketogenic diets (those with minimal carbohydrates and little protein) is to drink plenty of water and salt the food.
The reason is that when carbohydrates are limited, blood pressure drops, and symptoms of hypotension may occur. The water and salting, in this case, must maintain it at normal levels.
Low carb diets keep insulin levels low, so no extra salts or fluids are retained (similar to estrogen).
Carbohydrate and salt restrictions work synergistically.
The expected effect of reducing carbohydrates is a decrease from 1 to 6 mmHg.
GARLIC REDUCES HIGH BLOOD AND MUCH MORE
Garlic is a real “superfood” – it reduces blood pressure, cholesterol, respiratory infections, the risk of malignant diseases, the symptoms of an enlarged prostate, and much more. All this at the cost of a few pennies a day.
Garlic can come first in any article on high blood pressure.
There is no other such cheap and affordable way to address so many risk factors for cardiovascular disease.
Garlic significantly lowers blood pressure, total and “bad” LDL-cholesterol, increases “good” HDL-cholesterol, nitric oxide in blood vessels, and much more.
The effect of regular garlic intake is a decrease in blood pressure from 5 to 10 mmHg.
WHEN TO USE THE LISTED METHODS
• High blood pressure alone is not the only risk factor for cardiovascular disease.
• In all cases of measured high-normal or high blood pressure, a consultation with a general practitioner and/or cardiologist is required to initiate medical treatment if necessary.
• Changes in lifestyle and diet can and should be used in both forms of hypertension – primary and secondary.
• The expected effect of the primary is higher than that of the secondary. In secondary hypertension, blood pressure will return to normal after the underlying disease has been successfully controlled.
IF CONSULTATION IS NEEDED →
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