High blood pressure is when the blood exerts excessive force against the arterial walls consistently. It significantly increases the risk of stroke and heart disease.
This condition overburdens the heart and blood vessels, making them work harder and less efficiently. The increased pressure can damage the arteries' inner walls, leading to the accumulation of LDL (bad) cholesterol in the form of plaques within the tears of the artery walls, which can start the process of atherosclerosis.
Factors like stress, an unhealthy diet, and sedentary lifestyle can amplify the risk of developing high blood pressure. To mitigate this risk, it's advisable to reduce sodium intake, limit meat consumption, seek stress-reducing activities, and incorporate daily walks.
Pressure-Regulating Foods
Certain foods are beneficial in managing blood pressure. For example, cucumbers contain high levels of potassium, which can help control the sodium levels within cells—a key factor in hypertension.
Moreover, cucumbers are a good source of fiber. This nutrient is known to significantly reduce blood pressure and cholesterol levels. Fiber also aids in preventing type 2 diabetes and supports weight loss efforts.
Another powerful food for heart health is garlic. Research suggests that garlic's anti-hypertensive effects might match or surpass those of prescription blood pressure drugs.
Studies at Brown University School of Medicine show that aged garlic extract supplements can lower both blood pressure and cholesterol levels in men with high cholesterol.
Furthermore, garlic boosts intracellular nitric oxide (NO) levels, which helps regulate vascular tone and blood pressure.
Healing Cucumber & Garlic Salad Recipe
Ingredients:
- 1 long English cucumber
- 2 cloves of garlic, crushed
- 1/4 of a small onion
- 1/2 teaspoon apple cider vinegar
- 1/2 teaspoon maple syrup or sweetener of choice
- Optional: a bit of dill
Method:
- Thinly slice the cucumber and place it in a bowl.
- Mix in the crushed garlic and thinly sliced onion.
- Stir in the apple cider vinegar, sweetener, and dill if desired. Enjoy!
