According to the CDC, about 1 in every 3 adults in the United States have high blood pressure, but only half of these people have their condition under control. This puts these people at a higher risk of heart disease and stroke, which are the leading causes of death in the United States. Our heart works extremely hard for us; it contracts and relaxes an average of 70 times per minute, and a woman’s heart beats a little faster than a man’s. Taking care of our heart is an important investment in ourselves.

Did you know that hypertension/high blood pressure is called the silent killer because it often has no noticeable symptoms? According to the World Health Organization (WHO), high blood pressure is the leading global risk of mortality. Again, it is important to take care of our heart!

Risk Factors

• Family history
• Being older
• Being overweight
• Smoking
• Too much salt/not enough potassium
• Alcohol use
• Lack of physical exercise
• Long-term stress
• Poor kidney function

The good news is that most cases of high blood pressure can be brought under control through changes in diet and lifestyle.

Lifestyle

• De-stress by incorporating relaxation techniques.
• Exercise helps to maintain a normal blood pressure, and as little as 20 minutes of mild to moderate exercise three times a week can lower blood pressure.
• Maintain your ideal body weight (remember everyone’s ideal weight is different).

Nutrition

Diet changes can be an inexpensive, safe, and scientifically sound and natural approach to reduce blood pressure. It is healthier and without the side effects of medication. One important nutrient is potassium. The sodium/potassium balance is crucial; a simultaneous reduction in sodium (removing processed foods), and an increase in potassium-rich foods can heal the arteries and reverse damage.

The ultimate potassium-to-sodium ratio is 3 to 1. Check out this post about heart health and potassium-rich foods.

There are many foods that are considered heart healthy, and one of these is flaxseeds. Flaxseeds are magnesium and calcium power foods, providing blood pressure lowering power to your diet. Flaxseeds can have a similar blood pressure lowering effect to prescription medications, but don’t change your medication without discussing this with health care provider first! Freshly ground is the best, 2 to 4 tablespoons per day can be added to your diet.

There are many other nutrients and foods that can be heart healthy, and beneficial to lowering your blood pressure. If you would be interested in learning more about heart health, the services that I offer, and how food can be a wonderful, healing component to your health, fill out the contact form below. I am offering a free 20-minute phone consultation where we can discuss if health and wellness coaching would be helpful in your health journey.

Be blessed,

Heather

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Sources:

• CDD, www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm
• Merriam-Webster Dictionary. (2017). Retrieved from https://www.merriam-webster.com/dictionary/blood%20pressure.
• Mayo Clinic Staff. (2017). Diseases and conditions: high blood pressure/hypertension. Retrieved from http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/causes/con-20019580.
• Moran, B. (2014, Oct 24). High protein to lower blood pressure. Boston University Today. Retrieved from https://www.bu.edu/today/2014/high-protein-for-lower-blood-pressure/.
• MSC Nutrition. (2017). 18 foods scientifically shown to lower blood pressure. Diet vs Disease. Retrieved from https://www.dietvsdisease.org/18-foods-to-lower-blood-pressure/.
• Murray, M., Pizzorno, J, and Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
• Noon, G. (2012). The living heart in the 21^st century. Amherst, New York. Prometheus Books.
• Parker, M. (2008). American medical association complete guide to prevention and wellness. Hoboken, New Jersey. John Wiley & Sons, Inc.
• Peters, D. (2005). New medicine complete family health guide. New York, NY. DK Publishing.
• Pizzorno, J., Murray, M, and Joiner-Bey, H. (2008). The clinician’s handbook of natural medicine. St. Louis, MS. Churchill Livingston Elsevier.
• Sinatra, S. (2017). Eat these foods that lower high blood pressure. Retrieved from http://www.drsinatra.com/eat-these-foods-that-lower-high-blood-pressure/.