Adequate Iron Supplementation
Studies found that hypertensive patients have lower iron content in their bloods. The supplementary of iron in adequate amount helps lowering blood pressure besides preventing anemia. Iron-rich foods are peas, black fungus, kelp, seaweed, etc.
Increase the Appropriate Amount of Potassium
It has been proved scientifically that potassium has a property of antihypertensive effect. It was reported that daily intake of 5 to 7g of potassium can reduce the blood pressure from 4 to 9mmHg. Another research on animal found that the increased of potassium intake though did not show a decline in blood pressure, it does prevent stroke, ventricular hypertrophy, reduce the incidence of renal function, or any hypertension related induced mortality symptoms. Thus, patients with hypertension should take appropriate amount of potassium daily. In accordance to the daily supplementary of potassium, Japan researchers suggest patients to include fresh organic vegetables and fruits, particularly bananas to ensure daily body requirement for 3,000 to 4,000mg of potassium, in order to help reducing blood pressure. Other good sources of potassium are beans and dark green leafy vegetables. For the sake of health, patients should include plenty of organic fruits and vegetables in their daily diet.
Medical reports from multiple sources revealed that the appropriate increase of the dietary ratio of potassium and sodium (or called K-factor in scientific term) will assist hypertensive sufferers to reduce the entire dependence on drugs or medication. Modern medical research has shown that when K-factor is achieved at three and above, human internal organs can function well. When the K-factor drops to three and below, or even as low as 1 to 1.5, the prevalence rate for hypertension will increase. Most plant-based foods have properties of K-factor in the 20 and above which are good diets for hypertensive patients. Other good sources of K-factor include bananas, persimmons, apples, jujube or any other foods that have K-factor 50 and above. These foods are the best food remedies help lowering blood pressure.
Quit Drinking Alcohol and Smoking
Tobacco and alcohol are two main risk factors for hypertension, which increase the complicated heart disease symptoms and cerebrovascular disease. Drinking liquor can cause the risk of glucocorticoid catecholamines, which further causing angiotensin impact, vasopressin and the role of aldosterone by influencing the mobility of the membrane and subsequently contributing to high blood pressure. Wine or liquor may reduce the responsiveness of patients towards the drugs. Also, drinking liquor may affect on medication as well as the difficulty in blood pressure control. Therefore, hypertensive patients are advised to strictly control alcoholic drinks. The daily alcohol volume should be lower than 50ml. For male, the daily alcohol intake should limit from 20 to 30ml, while for female is from 10 to 15ml. A small volume of red wine benefits the health but excessive drinking can lead to arteriosclerosis and increased hypertension-related complicated symptoms. Patients should also control consumption on low content alcoholic drinks.
Epidemiological survey has found that heavy smokers have a significant increased in the incidence of hypertension, and coronary heart disease which may cause sudden death. Studies have shown that smoking of one cigarette can increase 5 to 20 beats/ minute of human heart rate, accompanying with the increase of 10 to 25mmHg in systolic blood pressure (SBP). This situation happens because tobacco or cigarette contains nicotine, a chemical substance that stimulates central nerves and sympathetic neurological system that accelerates the heart rate. The secretion of great amount of adrenal catecholamite causes arterial contraction, and thereby leading to high blood pressure. Additionally, nicotine stimulates chemical receptors within the blood vessels and thus causing high blood pressure. Besides that, long-term smoking facilitates atherosclerosis, thickening the blood vessels gradually, and resulting in vascular sclerosis. As tobacco or cigarette has substantial amount of carbon monoxide (CO), a chemical substance that can reduce the oxygen content in the blood vessels resulting the shortage of oxygen within the internal vascular membrane. In contrary, the oxygen content in the lipid-containing plaques on the innermost layer of the artery wall increases substantially, accelerating the formation of thickening and hardening artery wall or atherosclerosis.
Therefore, it is always a good practice for patients to quit alcohol and smoking.
Exercise Constantly and Efficiently
Regular and constant exercise can enhance cardiovascular system, normalize and stabilize the systolic and diastolic blood vessels, increase appetite, promote gastrointestinal peristalsis, prevent constipation, improve sleep, reduce the blood sugar and lipids concentration in the bloodstream.
A research by a Harvard University showed that a regular exercise with at least three times a day, or 20 minutes to spend for gymnastics or sports, was found effectively improving the blood pressure situations. Chinese scholars proposed elderly people or patients to do qigong and tai chi as these form of physical movements have proved to improve the conditions of hypertensive patients. WHO in its report in 1992 suggested that jogging and walking are the best and most appropriate form of exercises for hypertensive patients. By maintaining the tranquility, peace, concentration and internal organs relaxation one can help improving his blood pressure. Therefore, patients should participate in sports, such as dancing, walking, jogging, cycling for the sake of their health.
