- Diseases, Disorders & Conditions
3 Good Ways To Lower High Blood Pressure
Today more and more people are suffering with high blood pressure. There is so much to worry about in our world, that even younger people are being diagnosed with this “silent epidemic.” This is further explained in the Seattle Times study when it is said, “The study appeared this week in the online version of the journal Epidemiology and will be in the upcoming print edition. Researchers tested more than 14,000 people between the ages of 24 and 32 and found that nearly one in five had high blood pressure — nearly five times the rate found in an earlier study.” These numbers show that something has to be done quickly to make people aware of high blood pressure, and how to become knowledgeable in treating this condition.
High blood pressure is an illness that if not treated, could lead to heart disease, heart failure, kidney failure, and stroke. The first step to treating high blood pressure is to see a doctor to help to lower the numbers. A normal reading for blood pressure is lower than 120/80. In addition to taking medication for high blood pressure for some cases, there are 3 other ways to lower your pressure and they are listed below.
1. Increase Potassium Intake
One of the best ways to lower the blood pressure is to increase the intake of potassium in the diet. One of the best food items to eat is the banana or plantain. According to BBC News all you need for the day is two bananas to keep the pressure down. This is explained when it is said, “Two bananas a day can help control high blood pressure, offering a cheap alternative to expensive drugs, according to scientists.The finding supports earlier research that potassium-rich food such as bananas could play a role in controlling blood pressure. A 1997 study suggested people would have to eat five bananas a day to have half the effect of a blood pressure-controlling pill.Now researchers in India have reported that blood pressure fell by 10% in people who ate two bananas daily for a week.” There are people who are not very fond of bananas or plantains. There are a variety of different recipes that can be made with a banana or plantain that can help to lower high blood pressure. Here are some ideas and the ingredients that are needed.
1 cup of Fruit Juice
3 Frozen Bananas
Frozen Berries (optional)
1 tsp. Rosemary
1 tsp. Oregano
1/3 cup of Olive Oil
1 jarGreen Mountain Gringo Salsa(Roasted Garlic)
1 jarFrancesco Rinaldi No Sodium Pasta Sauce
In this Hub different ways are presented to cook plantains and bananas.
2. Lower or Eliminate Sodium in Food
The thought of not having salt in food can sometimes be unimaginable. Believe it or not there are alternatives to sodium and they can really bring out pizzazz to any recipe. Some ideas for better cooking without all of the sodium are:
· Bell’s Seasoning- This has a blend of rosemary, oregano, sage, ginger, marjoram, thyme and peppers.
· Mrs. Dash – Mrs. Dash has a wide variety of different flavors to put a nice flavorful kick to any meal. Some blends that are available for purchase are: Caribbean Citrus, Italian Melody, and Fiesta Lime.
· McCormick Perfect Pinch Savory All-Purpose Seasoning- This wonderful combination of tantalizing spices, contains: Thyme, Oregano, Rosemary, Paprika, Chile Pepper, Ginger, Cinnamon, Turmeric, Garlic, Onion, Orange Peel, and Lemon Peel.
· Herbox Granular Sodium Free Chicken Bouillon – This is wonderful for creating soups, gravy, and casseroles.
3. Low Impact Exercises
Exercise is important to do everyday, but it is especially beneficial in lowering high blood pressure. There are many exercises that can be done that can focus on different areas of the body. The Mayo Clinic explains exercise in relation to high blood pressure when it is said, “How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your bloodpressure.” Here are a variety of low impact exercises that can be done for 30 minutes everyday, and can lead to a stronger heart. By clicking on the following links easy routines can be found.
High blood pressure is a condition that can affect the young and the elderly. Although medications can be given to correct the situation, there are other ways of controlling high blood pressure and many ideas are presented here.