Natural remedies for high blood pressure

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What is Hypertension?
High blood pressure - or "hypertension" - is a major public health problem that affects
up to 1 in 4 Americans. There are two types of high blood pressure, primary
hypertension and secondary hypertension. Primary hypertension accounts for 95% of
hypertension and has several contributing factors. Secondary hypertension (obviously
the other 5% of hypertension cases) occurs when there is a malfunction in one of the
body's organs or systems.
Primary (or essential) hypertension can be attributed to a variety of factors. Roughly
30% of cases can be attributed to genetic factors. For example, high blood pressure
affects more African-Americans than Asians or Caucasians. In addition, you're twice as
likely to suffer from high blood pressure if either of your parents had it.
The majority of people with primary hypertension have a particular abnormality:
increased stiffness or resistance in the peripheral arteries, the arteries farthest away
from the heart. These peripheral arteries are crucial in providing oxygen-rich blood and
nutrients to all tissues and organs of the body.
This rigidity is present in those patients whose primary hypertension is related to genetic
factors, lack of exercise, excessive salt intake, and aging. The exact cause of this
hardening is unknown.
Treatment of high blood pressure involves evaluating certain lifestyle factors and
making suitable modifications.
First above all, I will show you the top 10 fat-burning foods, it’s proven and true: certain
foods have a very high thermogenic effect, so you literally scorch calories as you chew.
Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your
metabolism with these.
Whole Grains: Essentials of a healthy diet, if you didn’t know your body burns twice as
many calories breaking down whole foods (especially those rich in fiber such as

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oatmeal and brown rice) than processed foods) and as you know that high blood
pressure is related with cholesterol and weight, it’s important to know about it.
All types of grains are good sources of complex carbohydrates and some key vitamins
and minerals. Grains are also naturally low in fat. All of this makes grains a healthy
option. Better yet, they've been linked to a lower risk of heart disease, diabetes, certain
cancers and other health problems.
The healthiest kinds of grains are whole grains. The 2010 Dietary Guidelines for
Americans recommends that at least half of all the grains you eat are whole grains.
Chances are you eat lots of grains already. But are they whole grains? If you're like
most, you're not getting enough whole grains in your diet. See how to make whole
grains a part of your healthy diet.
Types of grains
Also called cereals, grains and whole grains are the seeds of grasses cultivated for
food. Grains and whole grains come in many shapes and sizes, from large kernels of
popcorn to small quinoa seeds.
 Whole grains. These are unrefined grains that haven't had their bran and germ
removed by milling. Whole grains are better sources of fiber and other important
nutrients, such as selenium, potassium and magnesium. Whole grains are either
single foods, such as brown rice and popcorn, or ingredients in products, such as
buckwheat in pancakes or whole wheat in bread.
 Refined grains. Refined grains are milled, a process that strips out both the bran
and germ to give them a finer texture and extend their shelf life. The refining
process also removes many nutrients, including fiber. Refined grains include
white flour, white rice, white bread and degermed cornflower. Many breads,
cereals, crackers, desserts and pastries are made with refined grains, too.
 Enriched grains. Enriched means that some of the nutrients lost during
processing are added back in. Some enriched grains are grains that have lost B
vitamins added back in — but not the lost fiber. Fortifying means adding in
nutrients that don't occur naturally in the food. Most refined grains are enriched,
and many enriched grains also are fortified with other vitamins and minerals,
such as folic acid and iron. Some countries require certain refined grains to be
enriched. Whole grains may or may not be fortified.

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Preventing High Blood Pressure
No doubt, there are number of treatments and medicines available for the
treatment of high blood pressure. But as it is said, “Precaution is better than cure”. So,
we must consider this saying and follow the recommended rules in order to prevent the
high blood pressure. Blood pressure is directly proportional to the body weight; it means
that if your weight increases the blood pressure also rises. Overweight people have an
increased risk of high blood pressure, heart disease, and other illnesses. Losing weight
reduces the risk Even if you don't have high or low blood pressure problems due to
being overweight, a healthy weight can help you feel active and lower your risk of blood
pressure and other diseases.
It's not just how much you weigh that's important: It also matters where your body
stores extra fat. Just like the other things your body shape is also inherited from your
parents. Some people are “Apple-shaped”; these have extra fat at the waist while others
are “pear shaped” having more fat at their hips and thighs. The former have higher
health risks than the later.
Anyways, wherever that extra weight is you can still prevent it and control your
blood pressure. Even if you are already captured by the high blood pressure; no
problem just start loosing wait and it will help you lower your pressure.
To lose weight, you should use up more calories than you eat. You need to use up
the day's calories and some of the calories stored in your body fat. Eating 300 to 500
calories less per day, may lead to losing between one and two pounds per week. This is
a realistic weight loss. It may seem slow, but would add up to a weight loss of more than
three stone in a year.
Increase your physical activity if you really want to loose your weight. Being active
controls your weight 10 times by eating less. Besides losing weight, there are other
reasons to be more active: Being physically active can help lower high blood pressure
and your total cholesterol level while raising HDL-cholesterol, and reduces your risk for
heart disease. Physically active people have a lower risk of getting high blood pressure
(20% to 50% lower) than inactive people.
You are not being asked to join a gym but at least try to fit various physical activities
into your daily routine in small but important ways. If light physical activities done on
regular basis can reduce the risk of blood pressure and heart disease.
Do at least 30 minutes of exercise like swimming or running. If you don't have 30
minutes for exercising, try to find two 15-minute periods or even three 10-minute
periods. Try to do some type of aerobic activity in the course of a week or try brisk

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walking, most days of the week. These exercises can condition your heart and lungs
and can prevent you from diseases.
Most people don't need to see a doctor before they start exercising, since a
gradual, sensible exercise program has few health risks. But in case of any health
problem like, heart disease, blood pressure problem or any other you should first
consult your physician. Your doctor or other health worker can help you set sensible
goals based on a proper weight for your height, build and age and help you prevent high
blood pressure. Men and very active women may need up to 2,500 calories daily. Other women
and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer
calories a day to lose 1 to 2 pounds a week.
Reduce the amount of Fructose in your diet
A study1
published earlier this year discovered that those who consumed 74 grams or
more per day of fructose (the equivalent of about 2.5 sugary drinks) had a 77 percent
greater risk of having blood pressure levels of 160/100 mmHg. (For comparison, a
normal blood pressure reading is below 120/80 mmHg.) Consuming 74 grams or more
of fructose daily also increased the risk of a 135/85 blood pressure reading by 26
percent, and 140/90 by 30 percent.
This is significant because the average American now consumes 70 grams of fructose
EVERY day!
Fructose breaks down into a variety of waste products that are bad for your body, one
being uric acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in
your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric
oxide suppression leads to increases in blood pressure. In fact, 17 out of 17 studies
demonstrate that elevated uric acid levels lead to hypertension.
I've also interviewed Dr. Richard Johnson, one of the leading medical researchers in
this field, about his research into the health dangers of fructose, specifically how
fructose causes health problems such as high blood pressure.

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7 Natural Remedies for High Blood Pressure
1) Lean meats
Protein has a high thermogenic effect: You burn about 30% of the calories the food
contains during digestion (so a 300-calorie chicken breast requires about 90 calories to
break it down).
Meat is high in protein, B vitamins, vitamin E, iron, zinc and magnesium. But it’s
important to differentiate between lean meats and those high in saturated fat and
cholesterol. Boneless, skinless chicken breasts and turkey cutlets are your leanest
poultry choices; as for beef, round steaks and roasts, top loin, top sirloin, chuck
shoulder and arm roasts are the leanest cuts. If you’re craving a burger, make your
patties with the leanest ground beef available, labeled at least “90% lean.” For lunch
meats, check labels to make sure they’re low in fat and sodium.
Recipe: Sam’s Slow-Cooker Turkey Chili
Yield: 10 cups; 8 servings
2 tablespoons olive oil
1 medium onion, peeled and chopped (about 1 cup)
1 large red bell pepper, seeded and chopped (about 1 cup)
4 cloves garlic, peeled and minced
2 tablespoons chili powder
2 tablespoons unsweetened cocoa powder
1 teaspoon ground cumin
2 teaspoons salt-free seasoning blend
½ teaspoon freshly ground black pepper
1 lb. extra-lean ground turkey breast
3 cups low-sodium vegetable juice
1 15-oz. can no-added-salt diced tomatoes in their juice
2 15-oz. cans kidney beans, drained and rinsed
2 tablespoons molasses
2 avocados, peeled and diced
½ cup plain yogurt, divided
In a large skillet, heat olive oil over medium heat. Add onion and bell pepper and cook until tender, about
5 minutes. Stir in the garlic, chili powder, cocoa powder, ground cumin, salt-free seasoning blend and
pepper. Cook for 1 minute to blend the spices. Pour onion and spice mixture into slow cooker. Cook the
turkey in the same skillet, breaking the turkey into small pieces and cooking until the turkey breast is no
longer pink. Place in the slow cooker. Add the vegetable juice, chicken broth, tomatoes and their juice,
kidney beans and molasses. Cover the slow cooker and set on low. Cook for 4 hours. Serve garnished
with diced avocado and a spoonful of plain yogurt.

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2) Low-fat dairy products
Rich in calcium and vitamin D, these help preserve and build muscle mass—essential
for maintaining a robust metabolism.
Dr. Clifton says “you should consume low-fat dairy products, particularly if you're
interested in reducing your calories. If you're in the healthy weight range and have no
history of heart disease or risk factors for heart disease, choosing full-fat milk or full-fat
cheese is fine," he says. "But half the population is overweight or obese, and for them
it's reasonable to reduce the calories from dairy fat to help with their weight."
Stanton agrees that reduced-fat dairy has its place in maintaining a healthy weight. But
she says we're concentrating on one food source and ignoring another.
"We shouldn't be blaming milk fat as a major problem. We should also be looking at
hydrogenated vegetable oils in processed food," she says of the types of processed oils
that make pizza bases and pastries crispy.
3) Green tea
Drinking four cups of green tea a day helped people shed more than six pounds in eight
weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in
the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a
jug of iced tea in the fridge. It has been shown to lower LDL (bad) cholesterol, because
its potent antioxidant effects inhibit the oxidation of LDL cholesterol in the arteries.
 A major cause of hypertension (high blood pressure) is an enzyme secreted by
the kidneys called angiotension- converting enzyme (ACE).
Popular drugs for hypertension act as ACE inhibitors: by blocking the effects of ACE,
blood pressure is reduced. Green tea is a natural ACE inhibitor, and several medical
studies show lowered blood pressure in animals and humans given green tea extracts.
Order Green Tea here: http://goo.gl/MY5F9

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4) Lentils
One cup packs 35% of your daily iron needs—good news, since up to 20% of us is iron-
deficient. When you lack a nutrient, your metabolism slows because the body’s not
getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of
The Secret to Skinny.
Lentils are part of a family of vegetables called legumes, according to the University of
Iowa. Beans, dried peas and chickpeas are also in the legumes family. The USA Dry
Pea & Lentil Council describes lentils, which are sometimes called pulses, as small,
lens-shaped legumes that range in size from small brown varieties to red medium types
to large green varieties. Lentils in the United States are mostly grown in North Dakota,
Montana, Idaho and Washington. Compared to other dried beans, lentils are relatively
quick and easy to prepare because they don’t require pre-soaking.
In a 2005 study published in the “Archives of Internal Medicine,” 11.5 g of fiber, or about
three-quarters cup of cooked lintels, was found to lower systolic blood pressure by 1.13
mm Hg and diastolic blood pressure by about the same amount. Based on a 2008 study
that found 17 g of fiber daily lowered blood pressure, Australian researchers
recommended eating legumes. But it’s not just fiber than can help your blood pressure.
According to the Linus Pauling Institute, the magnesium and potassium in lentils
decrease your risk for heart disease by helping to lower your blood pressure.
5) Hot peppers
Capsaicin, the compound that gives chili peppers their kick, heats up your body,
which makes you melt additional calories. You can get it by eating raw, cooked, dried,
or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as
possible to soups, eggs, and meats.”
Capsaicin seems to lessen hypertension by causing dilation of arteries, enlarging
the diameter of the vessels and reducing the pressure of blood against the walls.
Although the mechanisms are still under study, Memorial Sloan-Kettering Cancer
Center indicates that capsaicin causes release of a chemical called calcitonin gene-
related peptide, a powerful vasodilator. Another mechanism involves an effect of
capsaicin on the lining of arteries, called the endothelium. A laboratory study published
in "Cell Metabolism" in 2010 found that genetically hypertensive animals fed capsaicin
had increased levels in their endothelium of an compound called nitric oxide that causes

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dilation of arteries, compared to a group fed a placebo. However, clinical trials of
capsaicin with human subjects are lacking.
6)Chia Seeds
The Chia plant is known for its nutritional value. The ancient Aztecs and Mayans first
discovered Chia. Messengers in particular were known to run long distances solely on
the energy provided by Chia seeds. In fact, the word chia means “strength” in the
Mayan language. Chia seeds were so valued that tributes and taxes to the Aztec
nobility and the clergy were often paid in chia seeds. Chia seeds are an excellent
source of omega-3 fatty acids, which is good for the heart and for lowering cholesterol.
The American Heart Association recommends that people without coronary heart
disease eat a variety of foods rich in omega-3 fatty acids including fish, chia seeds,
flaxseed and walnuts. (Because Chia seeds naturally lower blood pressure, they are not
recommended for people who take medicine for low blood pressure or blood thinners.)
Order Chia Seeds here: http://goo.gl/DwnvG
7)Ganoderma
Effects on Hypertension:
 Ganoderma lucidum can effectively reduce blood pressure of an anesthetized
rabbit: systolic and diastolic pressure lowered by 15% and 25% respectively.
Related neural activity is also inhibited: inhibition is 20% and 40% respectively.
According to a report of a hospital, there had been 18 cases of high blood
pressure successfully cured by Ganoderma lucidum extract, effectiveness up to
88.9%. It was stated that the effect of reducing blood pressure by Ganoderma
lucidum was mainly the result of inhibition to the sympathetic nervous system.
From another report, among 30 cases using Ganoderma lucidum products to
cure high blood pressure, effectiveness was 88.3%. Moreover, it was found that
Ganoderma lucidum also extends and stabilizes the effect of reducing blood
pressure of other medicine.

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Effects on Cardiovascular Health
 Clinical studies and experiments with animals confirm that Ganoderma lucidum
can effectively dilate coronary artery, increase coronary vessel blood flow, and
improve circulation in cardiac muscle capillaries, thus increase the supply of
oxygen and energy to cardiac muscle. Therefore, Ganoderma lucidum helps to
protect the heart from shortage of blood supply, and it is ideal for both curing and
preventing heart diseases like nausea. Ganoderma lucidum can obviously
reduce the level of blood cholesterol, liporotein and triglycerides in hypertensive
patienst. It prevents the formation of arterial atheromatous patches. If patches
are already formed, Ganoderma lucidum will reduce cholesterol in arterial wall
and soften the blood vessel to avoid further damage. It also partially improves
blood circulation, and inhibits platelet aggregation. All these effects contribute to
preventing various kinds of stroke.
Order Ganoderma here: http://goo.gl/YbijK
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Natural remedies for high blood pressure

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