It Is Called The Silent Killer (Hypertension) – How To Protect Yourself

According to statistics, about 1/4 of all adults in the world have high blood pressure. Diseases of the heart and blood vessels are still the most common cause of death in the world.These statistics are devastating, when we take into account that the heart diseases are preventable in most cases.

Blood pressure can be relatively easy to control with healthy eating, exercise, smoking cessation and fortification. Keeping the health of the heart should be a priority for every person who wants to experience extreme aging.

The causes of hypertension

Many factors can affect the blood pressure. We can influence on some but on others we can not.

As we age, the chances to have hypertension are greater because blood vessels become stiffer with age. Some of the most common causes of high blood pressure are:

  • Excessive salt intake
  • Stress and anxiety
  • Too much alcohol
  • History of hypertension in the family
  • Diabetes
  • Smoking

Measuring blood pressure

Blood pressure is the amount of force which presses the walls of your arteries when the heart pumps blood. If you have high blood pressure, your heart has to work harder to circulate blood through the body.

Normal blood pressure is in between 100 and 140 mmHg (high) and 60 to 90 mmHg (low).

Hypertension increases the risk of stroke, heart attack, aneurysm  artery and chronic kidney disease.


In most cases the hypertension has no symptoms. High blood pressure is called the silent killer, for the reason that it always “sneaks up” suddenly in the patient.

Most people discover that they have high pressure when they measure themselves at home or it is discovered in the regular visits by the doctor.

 Natural Ways to treat hypertension

Nutrition plays a huge role in regulating the blood pressure. Exercise and weight control are also very important.

In the following paragraphs we will present 7 natural ways to reduce blood pressure, which can eliminate the need for medication, if you are disciplined enough to implement them.


Several scientific studies have shown that magnesium is successful in reducing the blood pressure in people suffering from mild to moderate hypertension.

Good sources of magnesium are nuts such as almonds, walnuts, peanuts. These fruits are also full of unsaturated fats that are good for the heart. Raw or dry roasted peanuts or almonds are better than salted or fried in oil.


Potassium is a mineral that maintains the balance of electrolytes and fluids in the body. It also affects the blood pressure. Medicines for blood pressure function to retain the potassium in the body. Foods rich in potassium are recommended for people who suffer from hypertension.

Examples of such foods are: almonds, chard, avocado, spinach, beans, fish and banana.


Garlic is a well known folk remedy for many diseases. It is proven that it is effective for lowering the blood pressure. Garlic lowers the blood pressure in people with normal blood pressure. Besides the regulating of the blood pressure, garlic is effective against hardening of the arteries.


So far, numerous studies have shown that a diet rich in fiber causes a slight reduction in blood pressure. Fruits and vegetables are rich in fiber and are recommended for people suffering from hypertension in large quantities.

Fish oil

Fish contains omega-3 fatty acids, which are indispensable for anyone who has a problem with the heart and vascular system. Fish oil slightly lowers the blood pressure. Besides it lowers the triglycerides, it also protects the blood vessels from atherosclerosis. Eat fish at least two times a week.

Reduce salt

Reduced salt consumption over a period of 4 weeks causes a significant lowering of blood pressure, this is more important than fiber intake or fish oil. This is one of the simplest things you can do, which will reflect on your health positively.


In addition to a healthy diet, it is recommended a daily physical activity because it is also proven to lower the blood pressure. Physical activity stimulates the production of nitric oxide, which dilates blood vessels and lowers the blood pressure.

Exercises should not be difficult like weight lifting, you should try aerobics such as running, swimming or cycling.