A medical expert  has revealed How people can manage high blood pressure with food and herbs to prevent more health complications.

A medical expert, Olufunke Faluyi explaining high blood pressure with PUNCH Healthwise said;

”……..High blood pressure occurs when the body’s smaller blood vessels (known as the arterioles) narrow, thereby causing the blood to exert excessive pressure against the vessel walls. Although the body can tolerate increased blood pressure for months and even years, eventually they enlarge and get damaged (a condition called hyper-trophy) and cause injury to blood vessels in the kidney, brain and the eyes. Hypertension has been aptly called a silent killer because it usually produces no noticeable symptoms”

Risk factors

Age: The risk of high blood pressure increases as you age.

Race: High blood pressure is particularly common among people of African heritage, often developing at an earlier age than it does in whites. Serious complications such as stroke, heart attack and kidney failure also are more common in people of African heritage.

Family history: High blood pressure tends to run in families.

Being overweight or obese: The more you weigh, the more blood you need to supply oxygen and nutrients to your tissues. As the amount of blood flow through your blood vessels increases, so does the pressure on your artery walls.

Not being physically active: People who are inactive tend to have higher heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries. Lack of physical activity also increases the risk of being overweight.

Using tobacco: Not only does smoking or chewing tobacco immediately raise your blood pressure temporarily, the chemicals in it can also damage the lining of your artery walls. This can cause your arteries to narrow and increase your risk of heart disease.

Too much salt (sodium) in your diet: Too much sodium in your diet can cause your body to retain fluid, which increases blood pressure.

Too little potassium in your diet: If you do not get enough potassium in your diet or you lose too much potassium due to dehydration or other health conditions, sodium can build up in your blood.

Taking too much alcohol: Over time, heavy drinking can damage your heart. If you drink alcohol, do so in moderation.

Stress: High levels of stress can lead to a temporary increase in blood pressure.

Certain chronic conditions: Certain chronic conditions including kidney disease, diabetes and sleep apnea may increase your risk of high blood pressure.

Pregnancy, menopause and the use of birth control pills can increase blood pressure in women.

Lifestyle changes

Exercise regularly to maintain a healthy weight

Reduce your sodium (salt) intake

Drink less alcohol

Eat more potassium rich foods

Cut back on caffeine

Learn to manage stress

Eat dark chocolate or cocoa powder

Quit smoking

Cut added sugar and refined carbohydrates

Eat calcium rich foods such as kale, sesame seeds, broccoli, okra, oranges, sweet potatoes, sunflower seeds, white beans, almonds, soy beans and Chia seeds

Eat foods rich in magnesium (vegetables, dairy products such as yogurt, legumes, chicken and whole grains are all magnesium-rich foods)

Eat potassium rich foods such as vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes, fruit such as melons, bananas, avocados, oranges and apricots, dairy, such as yogurt, nuts and seeds are rich in magnesium.

Beneficial herbs

Leaves of Ficus exasperata: Popularly called sandpaper leaf (ewe eepin), it is commonly used in folk medicine to manage high blood pressure. Different methods such as soaking, boiling, hand maceration and blending have been employed for preparing it. The soaking method appears to be the most promising.

Allium sativum (Garlic)

Leaves of Annona muricata (Soursop)

Apium graveolens (Celery)

Leaves of Artocarpus altilis (breadfruit)

Glycine max(soya beans)

Hibiscus sabdariffa (Zobo)

Lycopersicon esculentum (tomato)

Moringa oleifera

Daucus carota (Carrot)

Leaves of Phyllanthus amarus (popularly called stone breaker. It is eyin olobe in Yoruba)

Sesamum indicum (Benne seed)

Theobroma cacao (Any by product of cocoa such as chocolate and cocoa powder)

Zingiber officinale (ginger)

Beta vulgaris (beetroots)

Leaves of Acalypha wilkesiana (popularly called red acalypha. It is that red plant used in treating eela on babies bodies)

Cinnamon

Banana peels are not only edible but also rich in several key nutrients including potassium which helps regulate blood pressure levels. Make tea out of them by boiling.

Bryophyllum pinnatum leaves (Abamoda)

Linum usitatissimum (flaxseeds)

Newbouldia laevis (Extracts of all its parts have been shown to exhibit antihypertensive property.

Psidium guajava leaves (Guava)

Scientific studies

In a study titled, “Effect of dietary intake of fermented seeds of Parkia biglobosa (locust beans) on hypertension in Bogou and Goumou-kope Areas of Togo,’’ significantly decreased blood pressure and heartbeat were detected in the group of people living in Bogou’s region when compared to the non-consumption group of Goumou-kope. The result demonstrated that fermented seeds of Parkia biglobosa exert an anti-hypertensive effect. In another study titled, “Effect of hibiscus sabdariffa (Zobo) on blood pressure in patients with stage 1 hypertension,’’ by Jalalyazdi et al, the results shows that Using H. sabdariffa as sour tea two times a day can be effective in managing blood pressure in stage one hypertension along with lifestyle and dietary modification.

In a study titled,

“Effect of Acalypha wilkesiana on the Blood Pressure and Aorta Contractility of Salt-Loaded Rats,’’ by Ikewuchi et al, the results support the use of the plant in the management of hypertension. In another study titled, “Hypotensive and Antihypertensive Properties and Safety for Use of Annona muricata (Soursop) and Persea americana (Pear) and Their Combination Products,’’ by Sokpe et al, the study showed that aqueous extracts of Annona muricata, Persea americana and their combination products have hypotensive and antihypertensive properties with the combination products eliciting synergism on administration. Pear and Soursop leaves were used in this study.

In a study titled

, “Hypotensive and Antihypertensive Effects of Aframomum melegueta Seeds (ataare) in Humans,’’ by Lawal et al, the degree of reduction (of blood pressure) is within safety limits, indicating its potential usefulness in managing hypertension in young and elderly hypertensive patients. Did you notice I cited a study on blood pressure lowering effect of locust beans (Iru) again? Please, include it in your diet. You can eat it raw too.

AFNEWS/PUNCH