When it comes to hypertension, one out of every three individuals is affected. The condition, if left unmanaged, leads to strokes and heart disease. What makes hypertension particularly sinuous, giving the condition the title of “the silent killer,” is that it has no symptoms or warning signs.
Pre-hypertensive pressures are between 120/80 and 140/80, and anything higher than 140/80 is considered high. Systolic pressure (the first or upper number) should be lower than 120 whereas diastolic pressure (the second or bottom number) should be lower than 80. Anything higher than a blood pressure reading of 120/80 may fall within the definition of pre-hypertension or hypertension.
Individuals with high blood pressure may be taking one or more prescribed medications to control the condition. Thankfully, there is evidence that by consuming certain foods, it is possible to control blood pressure naturally. At minimum, the consumption of certain blood-pressure reducing foods can serve to supplement an individual’s use of pharmacological treatments of the condition. As an individual strives to get blood pressure levels under control, it may be possible to eliminate the need for prescribed medications at all. In fact, nearly 85 percent of all individuals suffering from hypertensive conditions can reduce blood pressure levels by making some simple, natural modifications to one’s lifestyle.
Celery contains the phytochemical phthalides. When phthalides are made into an extract, it is known as NBP, which is used for the purposes of lowering blood pressure and improving circulation. Eating celery ensures the individual gets a good dose of potassium, magnesium, and fiber, all of which help to keep blood pressure in check. Even better, celery is low in salt content.
To gain the maximum benefit of celery consumption, an individual will need to eat at least four stalks each day. Experts caution, however, that eating blood pressure reducing foods like celery will not get blood pressure under control alone, and further recommend the DASH diet. The latter diet is designed for the purposes of lowering blood pressure and minimizing one’s risks of developing cardiovascular disease. Experts also suggest a plant based diet is ideal for anyone who seeks to control blood pressure levels: A diet consisting of nuts, beans, seeds, fruits, vegetable oils, whole grains, and vegetables ensures an adequate intake of protein, fiber, magnesium, calcium, and potassium needed for optimal health.
Olive Leaf has been used by ancient cultures for healing purposes and today, researchers are pointing to olive leaf’s ability to reduce blood pressure. A study on rats revealed a decrease in blood pressure levels when given olive leaf extract. Currently, experts from Switzerland and Germany studying identical twins, both of which have borderline high blood pressure, to see their reaction after using olive leaf extract. The twins were given capsules containing dry olive leaves. The researchers did two separate experiments. In the first test, one twin would get 500mg of the extract daily at breakfast and the twin’s sibling did not get a supplement. Another test compared a group receiving 1000 mg to those getting 500 mg olive leaf extract daily. The tests had 40 subjects in all. Ultimately, experts found that those who got the highest dose of olive leaf extract benefited the most with the lowest blood pressure rates. Over the course of eight weeks, the individual getting 1000mg of the extract every day dropped their systolic blood pressure by 11 points.
According to the University of Maryland Medical Center, consuming a diet high in vegetables, fruits, and low in dairy products leads to greater control over blood pressure, and this is particularly true when an individual is consuming foods high in the mineral magnesium. In fact, a study of 8,500 females who consumed a diet high in magnesium content suggests that eating foods rich in the mineral reduces blood pressure.
In a recent study involving 155 individuals, experts conducted a randomized, placebo-controlled, double-blind trial. Every subject participating in the study received either a daily placebo or a magnesium oxide supplement. The study took place over a 12-week period. The results of the study revealed a notable reduction in systolic and diastolic blood pressure levels in hypertensives.
Magnesium is a mineral that controls the function of more than 350 enzymes in an individual’s body: Such enzymes include adenosine triphosphate (ATP), which regulates glucose levels, and promotes blood vessel relaxation, adequate bowel functioning, and controls heart muscle. ATP also plays a role in the formation of teeth and bones.
A magnesium deficiency can result in an array of symptoms, including weakness, fatigue, gastrointestinal issues, a diminished appetite, muscle cramps and contractions, heart rhythm abnormalities, and changes in personality, among other symptoms. Consuming foods high in magnesium is the ideal way to replace the mineral in the body, and sources include leafy green vegetables, peas, some beans, almonds, and avocados. Additional food sources include black walnuts, pine nuts, blackstrap molasses, Brazil nuts, whole grains, sage, and cumin, fennel, poppy, and celery seed.