More than 10 million Americans are diagnosed with prehypertension every year. It is a condition where the average blood pressure of a person is greater than 120/80 but less than 140/90.
People who fall under this category (the JNC-7 category) need to get an immediate intervention otherwise they are prone to heart-attacks, heart-failure, strokes and chronic kidney disease. The two main interventions that are assigned to the people in this category is weight loss and vigorous exercise with aerobic activities followed by weight lifting.
Also, certain diet changes are also assigned to these people, such as restriction of their salt, alcohol and refined carbohydrates consumption, along with the restriction of smoking.
Essential nutrients are also added to the diets of the patients. Their diet should at least include the essentials such as potassium from melons, fruits, nuts, figs and magnesium from the green leafy vegetables. Magnesium is also prescribed in a supplement form to be taken from 300 to 500 mg daily.
Another essential supplement that they are prescribed are omega-3 fatty acids. It is found in cold-water fish and helps lower the blood pressure. 2 to 3 grams of omega-3 fatty acids are recommended for daily intake.
Another recommended thing is garlic combined with fish oil. The recommended way of consuming this “dish” is by eating 2 to 3 raw cloves a day or by taking 1 to 3 grams of frozen dried garlic powder in a capsule form.
Olive oil plays a different role. It is good for lowering blood pressure and contains polyphenols – a compound known to decrease inflammation and increase the production of Nitric Oxide – an essential gas molecule that relaxes the walls of the blood vessels.
You can also consume olive leaf in supplement form – capsules that come in 500mg. Around 3 to 4 capsules a day should get the job done.
Just like olive oil, amino acids, folic acid, B-complex vitamin and L-arginine are also nutrients that all play a vital role in relaxing the blood vessel and increasing the nitric oxide production. The L-arginine dose should be 2 grams per day, and the folic acid can be taken 1,000 mcg daily.
Diet is the key thing when dealing with high blood pressure. If you’re looking for a specific diet that lowers high blood pressure then you should definitely look up the Mediterranean diet. Also, eating foods rich in omega-3 healthy fats can help you lowering the high blood pressure along with eating avocados, consuming olive oil and fresh fish.