Hypertension is a dangerous condition that can lead to stroke, enlarged heart, congestive heart failure, kidney and eye damage, atherosclerosis and premature death.

According to a recent report published in The New England Journal of Medicine by 16,000 surveyed adults over the age of 24, nearly 30 percent had blood pressure of at least 140/90, and more than a third of them were unaware of their condition.


Blood pressure refers to the force of the bloodstream against the walls of the arteries as they supply blood from the heart to the rest of the body. Usually, healthy blood pressure ranges from around 110/80 to as high as 140/90. The higher number refers to the systolic pressure, which is the contractions of the heart. The second number, the diastolic pressure, measures the pauses between heartbeats. Here are the categories to consider when assessing blood pressure:

  • Normal - Less than 140/90
  • Borderline - 141/91 to 159/94
  • High - 160/95 or more

What causes high blood pressure?

Although there are still questions about the roots of essential hypertension, many researchers mention two culprits: the typical American diet and lifestyle factors. The following are 9 important factors that can contribute to this potentially fatal condition:

1.High-fat, high-sodium diet. . . Interestingly, vegetarians who normally eat a low-fat, low-sodium diet have a markedly lower incidence of hypertension than non-vegetarians.

2. Fat imbalance. . . Too much saturated fat in the diet. We need more essential fatty acids to help cleanse the system of solid fats.

3. Nutritional deficiencies. . . People whose diets are low in potassium, magnesium, calcium and vitamin C have a higher risk of hypertension.

4. Obesity. . . High blood pressure is almost six times more common among overweight people aged 20 to 44 years and twice as common among those aged 45 to 74 years.

5. Smoking. . . Chronic smoking slows blood flow to the brain, increasing the risk of stroke.

6. Alcohol. . . Heavy drinking is another indicator of high blood pressure.

7. Stress. . . In many cases, stress can be the main factor causing high blood pressure.

8. Atherosclerosis. . . An accumulation of fat deposits can narrow the blood vessels, leading to an increase in blood pressure. The increased resistance means that the heart has to work harder to pump blood through the body, which strains it.

9. High sugar intake. . . People who had more sugar in their diet had markedly high blood pressure.

Guidelines for antihypertensive diet

The following recommendations can help you keep your blood pressure at a healthier level:

  • Follow a low fat diet.
  • Increase your intake of potassium, magnesium and calcium.
  • Reduce your salt intake.
  • Limit your consumption of refined sugar.
  • Exercise more often. Since excess body fat is a primary risk factor for hypertension, maintaining a healthy weight is crucial. The importance of regular exercise can not be overstated.

Essential nutrient intake

What you eat has a strong impact on your blood pressure as well as almost every other aspect of your health.
For most people, the sodium / potassium ratio is more significant than sodium alone. We should consume about five times more potassium than sodium (5: 1), but the typical American diet contains half as much potassium-sodium (1: 2).

By eating more POTASSIUM-rich foods, you can reverse the relationship and promote healthy blood pressure. Foods like bananas, oranges, tangerines, beans, dried peas and potatoes provide a wealth of natural potassium.


MAGNESIUM is another important nutrient for blood pressure. It is believed that magnesium activates the body's cellular membrane pump, which pumps sodium out and potassium into the cells. Some clinical trials have shown that magnesium supplements reduce blood pressure. Magnesium-rich foods include nuts (especially almonds, cashews and pecans), rice, bananas, potatoes, wheat germ, kidney and lime beans, peas, soy products, molasses, oats, bran and fish.

CALCIUM is important. People with high blood pressure are advised to increase calcium intake and eat more calcium-rich foods such as nuts, salmon, sardines, low-fat dairy products, watercress, kale, broccoli, turnips, collard greens and mustard greens.

Here is a list of other supplements that can help prevent high blood pressure:

  • HAWTHORNE is an herb that has been shown to dilate blood vessels, especially coronary arteries.
  • CAYENNE reduces the risk of atherosclerosis, which can lead to hypertension.
  • VALERIAN has sedative activity, which has a beneficial effect on blood pressure.
  • Vitamin C supplements have exerted a valuable blood pressure lowering effect in humans by promoting the excretion of lead, which is associated with hypertension.
  • COQ10 shows promise for hypertensive. Coenzyme Q10 is a nutrient that occurs naturally in our bodies and can be supplemented to ensure adequate daily intake.
  • GARLIC also helps reduce cholesterol such as blood pressure.