High Blood Pressure (Hypertension)

High blood pressure is the most prevalent condition seen in primary care patients.

What exactly is blood pressure, and what causes it?

When your blood pressure, or the force of your blood pressing against the walls of your blood vessels, is continuously too high, it is referred to as high blood pressure (HBP or hypertension).

Your tissues and organs require the oxygenated blood carried throughout the body by your circulatory system to survive and operate correctly. When the heart beats, a network of tube-shaped blood vessels called arteries, veins, and capillaries produces pressure that pushes blood through them. This pressure, often known as blood pressure, is caused by two forces: As blood pumps out of the heart and into the arteries that make up the circulatory system, the initial force (systolic pressure) is created. As the heart rests between beats, the second force (diastolic pressure) is formed.

Blood vessels can be severely damaged if blood pressure is too high for an extended period of time. This injury can lead to a variety of consequences, some of which are potentially fatal. Heart failure, eyesight loss, renal disease, and other health issues are among them.

Blood pressure should be less than 120/80 mmHg in order to be considered normal. You may take daily efforts to keep your blood pressure in a healthy range, regardless of your age.

Blood pressure levels that are considered healthy and harmful.

normalless than 120and less than 80
elevated120-129and less than 80
high blood pressure stage 1 (hypertension)130-139or 80-89
high blood pressure stage 2 (hypertension)140 or higheror 90 or higher
hypertensive crisis (call your local emergency services)higher than 180higher than 120
Blood pressure chart

High blood pressure can have serious consequences on

  • Cardiovascular System: High blood pressure causes arteries to stiffen, putting them at risk of narrowing or blocking.
  • Kidneys: High blood pressure can cause your kidneys’ blood veins to weaken and constrict.
  • Heart: A obstruction to the heart can restrict blood flow, increasing your risk of heart attack and stroke.
  • Brain: An artery blockage can reduce or restrict blood flow to the brain, resulting in a stroke.
  • Eyes: Blood vessels in the eyes might become thickened, constricted, or damaged as a result of high blood pressure.
  • All of these side effects have the potential to be fatal.

Hypertension, or high blood pressure, can be treated in several ways. Despite the fact that high blood pressure may not always cause symptoms, regular screening can assist a person assess whether or not they need to take preventive actions. The study suggests a variety of lifestyle changes that might help lower blood pressure, including:

  • Reduce your stress
  • Consume a well-balanced, low-salt diet
  • Eating healthily
  • Regular exercise
  • Loss weigh
  • Good Sleep
  • Cut back on caffeine
  • Stopping smoking
  • Limit the amount of alcohol you drink

High Blood Pressure Management

Simple dietary and lifestyle adjustments can help to regulate high blood pressure or hypertension. A hypertension patient’s blood pressure can be managed with the correct breakfast alternatives. For hypertension sufferers, here are some healthy breakfast alternatives.


Potassium, a vital blood pressure-lowering mineral, is abundant in Bananas. Bananas also have a very low salt content. Patients with high blood pressure are frequently advised to restrict their salt consumption. Excess sodium causes blood vessels to dilate and upsets the water balance. The more potassium you consume, the more sodium is excreted by your body.


Watermelons are high in potassium and magnesium, both of which are good for decreasing blood pressure. Watermelon also includes citrulline, an amino acid that may aid in the management of high blood pressure. Citrulline aids in the production of nitric oxide, a gas that relaxes blood vessels and promotes artery flexibility. These effects help to improve blood flow, which can help to control high blood pressure.


Pomegranate juice is high in tannins, has anti-atherosclerotic properties, anti-aging qualities, and anti-oxidative properties. Pomegranate includes a number of antioxidant-producing compounds. Pomegranate juice ingestion lowers systolic blood pressure by inhibiting serum angiotensin converting enzyme activity. According to some studies, consuming 50-150 mL of pomegranate juice every day for up to a year can reduce systolic blood pressure (the top number) by 5% to 20%.


Apples are high in polyphenols and potassium, which help to decrease blood pressure.


Oats include beta-glucan, a form of fiber that may help to lower blood cholesterol levels. According to certain studies, beta-glucan may also help to decrease blood pressure.

Green leafy vegetables

Blood pressure can be lowered by eating leafy greens. Nitrates, which are abundant in leafy green vegetables, aid with blood pressure control. According to some studies, eating 1–2 servings of nitrate-rich veggies per day can lower blood pressure for up to 24 hours. Spinach, cabbage, lettuce, mustard greens, collard greens, and funnel are all examples of leafy greens.


Beets have a high concentration of nitrates, which your digestive system converts to nitric oxide.Beets have been found in studies to reduce blood pressure dramatically after only a few hours of intake. Both raw and cooked beetroot juice were shown to be beneficial in lowering blood pressure and reducing inflammation.


Vitamin C, potassium, folate, and vitamin K are all abundant in tomatoes. Drinking a glass of unsalted tomato juice every day is one of the simplest strategies to manage your high blood pressure. Tomato juice has been shown in studies to help regulate cholesterol levels and reduce the risk of cardiovascular disease in addition to lowering blood pressure.


Broccoli is high in magnesium, calcium, and potassium, all of which help to regulate and manage blood pressure. Broccoli include a number of chemicals that help to lower blood pressure.


Potassium is abundant in cucumbers. Cucumber water increases potassium levels in the body, which may assist to decrease blood pressure.


Cabbage is abundant in potassium and a tasty approach to reduce blood pressure.


Carrots include phenolic chemicals such as chlorogenic, p-coumaric, and caffeic acids, which help relax blood vessels and decrease inflammation, potentially lowering blood pressure.


Onion & Garlic

Onion’s anti-inflammatory characteristics may also aid in the reduction of high blood pressure and the prevention of blood clots.

Ginger and Garlic

Because they promote circulation and calcium intake, ginger and garlic are beneficial to blood pressure. Ginger may also aid in the reduction of high blood pressure by preventing blood clots from forming in the arteries and blood vessels. Raw garlic is one of the natural therapies for high blood pressure regulation.


Celery (Ajamoda)

Phosphides are chemicals found in celery that may help relax blood arteries and reduce blood pressure.

Fermented foods

Fermented foods are high in probiotics, which are helpful microorganisms that help maintain gut health. Consuming probiotics has a minor impact on high blood pressure.


Cinnamon appears to relax and widen blood vessels, potentially lowering blood pressure. You may try with it by adding cinnamon powder on your regular foods.


Lentils and other pulses

Lentils and other pulses are high in fibre, magnesium, and potassium, all of which assist to control blood pressure. Beans and lentils have been proved in several trials to help decrease high blood pressure levels.

Pumpkin seeds

Sunflower, chia, pumpkin, and flax seeds

Pumpkin seeds are a rich supply of minerals that help manage blood pressure, such as magnesium, potassium, and arginine, an amino acid required for the formation of nitric oxide, which helps blood vessels relax and lowers blood pressure. Pumpkin seed oil has also been demonstrated to be an effective natural treatment for high blood pressure.

Sunflower, chia, and flax seeds

Sunflower, chia, and flax Seeds include essential elements such as magnesium, which helps to regulate blood pressure and relax blood vessels. It’s also a rich source of fiber and potassium.


Published by ExoticVibe

Hello! I am ambitious, passionate about learning new skills and helping others. I believe in love Yourself first, and everything else falls into line.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: