high blood pressure

High bp also known as hypertension, or the silent killer affects 1 in 10 adult nigerian, or roughly 67 million people, and that number only continues to grow. 95% of cases are known as primary hypertension, which is hypertension with no underlying medical cause. The small left-over percentage is caused by conditions such as kidney disease. But how do we treat high blood pressure and what is this mysterious silent killer?

When the heart beats it creates pressure that pushes blood through your arteries and veins. This pressure, if you haven’t guessed, is our bp.

Before using drugs to treat high blood pressure, try lifestyle changes and some natural remedies for high bp. Not surprisingly, things such as diet and exercise play a big role in order to treat high bp, so always keep those two things at the forefront of your mind. Medications can be harsh, and while best avoided if possible, if you are on them, know that natural remedies can interfere with their functioning.


An investigation that was concluded in 2014 found out that individuals who ate more protein had a lower danger of hypertension. For the individuals who ate an average of 100 grams of protein for every day, there was a 40 percent lower danger of having hypertension than those that were on a low-protein.

serving of chicken bosom may contain 30grams of protein, while serving of salmon can have as much as 22grams (g) of protein.

High-protein diet may not be for everybody. Those with kidney disease may need to utilize caution, so talk to your specialist.

With regards to vegetarian alternatives, a half-cup serving of most kinds of beans contains 7 to 10grams of protein. Two tablespoons of nutty spread would give 8grams.


Liquor will raise your bp, regardless of whether you’re healthy.

It’s very important to drink with some moderation, a moderate drinking is up to one drink a day for women and two drinks per day for men.

Liquor can raise your blood pressure by 1 mm Hg for every 10 grams of liquor you consume. A standard drink contains 14 percent of alcohol.


Caffeine raises your blood pressure, however the effect is not permanent. It keeps going 45 to a hour and the response differs from individual to individual.

Research on caffeine, including its medical advantages, is in the news a considerable measure. The decision of whether to decrease relies upon numerous individual elements

A few people might be more sensitive to caffeine than others. In case you’re caffeine-touchy, you might need to decrease your espresso utilization, or attempt decaffeinated coffee.

One more study showed that caffeine’s impact on raising blood pressure is more greater if your pulse is as of now high. This same investigation, as it may, called for more research regarding the matter.

Research on caffeine, including its medical advantages, is in the news a considerable measure. The decision of whether to decrease relies upon numerous individual factors.


If you don’t rest soundly, it can influence your high bp, Individuals who encounter lack of sleep, particularly the individuals who are moderately aged, have an expanded danger of hypertension.

Your high bp typically dips down when you’re resting. The national Sleep Heart Health Study found that frequently resting under 7 hours every night and over 9 hours a night was related with an expanded prevalence of hypertension.


Whenever you will take supplements, make sure to get D3 (cholecalciferol), and not D2 (ergocalciferol). Vitamin D3 is the dynamic shape that our bodies can utilize. The suggested every day dosage of Vitamin D3 is 2,000 IU.


Oral L-citrulline is a forerunner to L-arginine in the body, a building square of protein, which may bring down blood pressure.


Magnesium insufficiency is identified with higher bp. A meta-analysis found a little reduction in blood pressure with magnesium supplementation.

Omega-3 polyunsaturated fatty acid;

Including omega-3 polyunsaturated fatty acids or fish oil to your diet can have numerous advantages.

A meta-investigation of fish oil and blood pressure found a mean pulse lessening in those with hypertension of 4.5 mm Hg systolic and 3.0 mm Hg diastolic.

Whey protein;

This protein complex that was gotten from milk may have a few medical advantages, notwithstanding potentially bringing down blood pressure from the body.


IF you have a high bp, exercise can enable you to abstain from developing hypertension. If you as of now have hypertension, general physical movement can bring you to treat high blood pressure down to more secure levels.

Normal physical movement for around 30 minutes most periods of the week can help you to treat high blood pressure to around 5 to 8 mm Hg if you have a lifted blood pressure. It’s essential to be steady and consistent in your exercise because if you quit doing your exercises, your blood pressure can rise once more.

You can likewise attempt high-intensity interval training,which includes rotating short bursts of serious movement with ensuing recovery times of lighter actions. Anaerobic exercises may also help treat blood pressure,for example; walking, jogging, cycling, swimming or dancing. Additionally, Strength training can also help decrease pulse. Plan to include strength training practices no less than two days seven days. You should also talk with your specialist about building up and developing an exercise program.


Every cigarette you smoke keeps increasing your bp for a long time after you are done. By stopping smoking, it enables your blood pressure to come back to normal. Stopping smoking can reduce the danger of heart illness and also improve your general well being. Individuals who quit smoking may live longer than individuals who never stop smoking. Smokers are liable to die before their predestined time.


Set aside some opportunity to consider what makes you feel so stressed, for example, work, family, funds or ailment. When you comprehend what’s causing your pressure, consider how you can eliminate or lessen the stress.

Occasional pressure can add to hypertension if you respond to worry by eating undesirable foods, drinking liquor or smoking. chronic pressure may add to hypertension. More research should be done to decide the effects of chronic pressure on high blood pressure.

Take some serious time every day to sit discreetly and breathe deeply. Set aside a few minutes for pleasant exercises or interests in your timetable, for example, going out for a walk, volunteering or cooking.

Endeavour to dodge triggers when you can. For instance, if rush-hour traffics while on your way to work causes pressure,try leaving very early in the morning, or take a public transportation. Also Keep away from people who cause you stress if possible in any way.


If you discover that you need more support beyond your family and companions, then consider joining a support group. This may place you in contact with individuals who can give you an enthusiastic,emotional or morale boost and who can offer common tips to cope with any condition you may fin yourself in.

Caring family and friends may be of help. They may urge you to deal with yourself, drive you to the specialist’s office or embark on an activity program with you to treat high blood pressure.


Bearing too much weight around your waist can put you at more serious danger of hypertension. For instance Men are in danger if their waist measurement is more than 40 inches, while women are in danger if their waist measurement is more than 35 inches. You should ask your doctor for a healthy waist measurement that is best for you.

Blood pressure frequently increases as weight increases. Being overweight likewise can cause disturbed breathing while you sleep or rest, which additionally raises your blood pressure to a much high level. Losing even a little measure of weight in case you’re overweight or hefty can help treat high bp.


Indeed, even a little lessening in the sodium in your diet can enhance your heart well being and treat high bp if you have hypertension.

The effect of sodium intake on high blood pressure changes among groups of people.

To help reduce sodium in your diet, think about these tips:

Slip into it. If you don’t feel you can radically decrease the sodium in your diet all of a sudden, cut back step by step. Your sense of taste will modify after some time.

Read food labels.if possible, pick low-sodium choices of the foods and drinks you normally purchase.

Eat lesser processed foods. Just a little measure of sodium happens normally in nourishments. Most sodium is included during the processing.


10 ways to lower high blood pressure (hypertension) without medication


By regularly visiting your doctor are also key to controlling your blood pressure. If your bp is well monitored, check with your specialist about how often you need to check it. Your specialist may suggest checking it daily or lesser. If you’re making any changes in your medications or other treatments, your specialist may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment with your specialist.


Cultures across the world have utilize hibiscus to naturally treat high bp, however it wasn’t until the previous decade that studies were actually conducted that appeared there was more to the cure than just folklore. To start with, hibiscus acts as a diuretic, which draws sodium from the bloodstream, in this manner decreasing the pressure on the arterial walls. Even more fascinating is how it can emulate angiotensin.

You will require…

– 1-2 teaspoon of dried hibiscus

– 1 cup of fresh, piping hot water

-Honey, lemon, or 1-2 cinnamon sticks ( Optional )


Heat water to the point of boiling and include the hibiscus and cinnamon sticks (if using them) and enable it to soak for 5 minutes. Add honey or lemon to taste, and drink 2-3 times day by day. This also makes a stunning iced tea for those sticky hot summers.


In studies, it appeared to particularly influence systolic bp, or the power that takes place when the heart pumps blood away from it. If you don’t have a problem with coconut water, it may turn out to be a strong solution for you.

You will need…

-8 ounces of fresh, organic coconut water


Drink 8 ounces 1-2 times daily. Morning is ideal if you drink it once a day, while morning and night works well if you opt to drink it twice a day.


Garlic is rich in valuable constituents that address a wide range of ailments, once of which happens to be hypertension. There is just one little catch however. Allicin, the organosulphur-sulfur containing- compound in charge of a several garlic’s health benefits, doesn’t fare as well in the human body when garlic is eaten raw. Allicin is relatively unstable, and is typically deactivated when it comes in contact with a substance with a pH lower than 3, such as our stomach acid. However, when taken in tablet form, there is a guaranteed allicin yield that guarantees you get the best amount to have solid results to treat high blood pressure.

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