Hypertension, more known as high blood pressure, has become an accepted disease prevalent in our modern times. Not many understand its implications, which range from fatal heart attacks and congestive heart failure to strokes and chronic kidney disorder. Because hypertension is usually asymptomatic, it is called the “silent killer.” That is why it should be immediately dealt with in order to prevent consequential diseases. You may want to ask, “What is the margin that indicates elevated blood pressure?”

When arterial pressure reaches 120 systolic over 80 diastolic, the diagnosis is “pre-hypertension.” Anything above 140/90 is called hypertension, not allowing sufficient blood to go to the heart and brain. An early stage can be helped with appropriate lifestyle modifications to control discrepancy in blood pressure reading. Approaches should encompass several serious yet straightforward steps like diet improvement, exercising, weight loss and stress reduction as well as quitting smoking and alcohol consumption.

Studies indicate that a weight-loss program in combination with aerobic (walking, running, cycling, swimming) and resistance or muscle-building exercises are major contributors in driving arterial pressure down.

Diet modification helps control hypertension. Salt and refined carbohydrates should be restricted. Apart from avoiding unhealthy fried processed foods, certain important nutrients should be added to the diet. The mineral potassium — found in citrus fruits, melons, bananas, dates, nuts and figs — is needed for the heart muscles. Magnesium (leafy greens, seafood, nuts, whole grains, garlic, seaweed and dried fruits) and calcium (dairy products, dark leafy greens, artichokes, legumes, seaweed, almonds, cabbage, seeds and dried fruits) are linked to improving arterial pressure. In supplement form, the two minerals with vitamin C to enhance their absorption improve blood pressure readings.

Essential fatty acids enhance heart health, thus hypertension. A healthy diet should include fish-derived omega-3 fats from salmon and other cold fish or capsule form. They offer two health-promoting fats, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Extra virgin olive oil promotes cardiovascular health, controlling blood pressure. Polyphenols (antioxidants) in the oil appear to reduce inflammation and provide higher amounts of nitric oxide to relax the arteries. Oleuropein supplements, from olive leaves, ease arterial pressure.

A combination of crushed raw (exposed to air) or slightly cooked garlic cloves with olive oil improve hypertension and heart problems. If you have difficulty eating raw garlic, take one to three grams of freeze-dried garlic supplements.

Similar to olive oil’s polyphenol effects, the amino acid L-arginine and folic acid ease vessel pressure by enhancing nitric oxide levels. L-lysine supplements also regulate blood pressure.

Coenzyme Q10 supplements increase the oxygenation of heart tissues and breakdown of fat to eliminate toxins.

Hibiscus tea made from the Hibiscus sabdariffa flower (karkade in Arabic) can relieve mild to moderate hypertension and lower the use of anti-hypertensive medication. A daily cup of 10 grams of the dry herb relaxes blood vessels, thins the blood, and boosts the amount of urine to decrease blood quantity.

Like aerobic exercises, stress-reducing techniques lower blood pressure. Meditation, prayer, yoga, tai chi and pilates play a significant role in managing hypertensive conditions.

Even if you are on anti-hypertensive drugs, you can still benefit from the above steps to reduce doses. But, if you are diagnosed with “pre-hypertension,” you will discover that a holistic regimen helps you forgo blood pressure medication, while enhancing your overall health. Remember, your health is worth your time and effort.

(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)