Blood Pressure Article

High Blood Pressure - Self-Help with Herbal Remedies

What is High Blood Pressure

It is normal for blood pressure (BP) to increase a little as we get older; this is due to the arteries getting stiffer and narrower with age. However, it is important that BP should not be consistently high as this can increase the risk of strokes and other cardiovascular problems occurring, alongside other risk factors such as smoking, high cholesterol levels and obesity. The average BP for a young, healthy adult is about 120/70, but remember we are all different, and being on the high or low side of normal does not mean that there is a problem – it merely reflects that there is a range of acceptable BP readings. Your own individual BP reading will be influenced by your weight, your level of cardiovascular fitness, how relaxed you were when you had it taken, and some medications that can either increase or reduce BP.

The term hypertension is used to describe BP that is sustained at a higher level than the generally accepted ‘normal’ level for a particular age group, e.g. 140/90mmHg at 20 years

• 160/95 mmHg at 50 years
• 170/105 mmHg at 75 years.

These measurements are very approximate and you should follow your GPs advice. Many GPs will simply monitor BP initially before suggesting medication if it is just borderline, as you may simply be having a stressful day. People who fall into this category can respond well to self-help with herbal medicine, diet and lifestyle, as they are not being prescribed other medication which might complicate matters and require extra caution when using herbs. However, if you're GP feels that your BP is high enough to warrant further investigation, she may send you for blood and urine checks to make sure that your kidneys, thyroid and adrenal glands are all working properly, and in some cases, you may have a heart check-up too.

Reason for High Blood Pressure

In most cases, no clear reason for the raised blood pressure is established, and white coat syndrome must be ruled out in which the person becomes very anxious at having their BP taken or simply being in clinical situation. This condition is quite common, and if you feel this may be the case, you could discuss with your GP the possibility of having 24 hour monitoring to see what your BP reading is like when you are relaxed at home and asleep. Avoid getting too fixated with your blood pressure readings; if you are an anxious person, or somewhat obsessed about your health, then you may be better off avoiding home BP machines.

Many women find that their BP increases as they progress through the menopause. This can be due to the stress caused by hot flushes and other menopausal symptoms, and also because of the lower levels of oestrogen produced in the body. Oestrogen protects women from heart and cardiovascular disease to a large extent, and as levels decline, this protection is diminished.

Other less common causes of high BP include thyroid problems, kidney disease, tumours affecting the adrenal glands, some heart defects and pre-eclampsia during pregnancy.

Self-help with herbal Medicine is most applicable in those cases of hypertension which are anxiety related. If the situation is more complex, then you are advised to see a qualified practitioner who can liaise with your GP and work around any orthodox medication you may have to take.

Dietary and Lifestyle Advice:

If you can follow this lifestyle advice, your general health will improve as well as your cardiovascular fitness. Avoid pushing yourself too hard initially, and then giving up. Introduce one new thing at a time and make it part of your ongoing lifestyle before introducing another item.

• The most important change you can make is to stop smoking if you do smoke. Not only does smoking causes hardening of the arteries, it also makes blood more sticky and prone to forming clots. Stopping smoking can be hard work so get as much help as you can. GPs van now prescribe nicotine replacement therapy, your pharmacist can offer advice and help and there are helplines available too: Quitline 0800 002200
• Lose weight sensibly and slowly if you are overweight. If you have any other medical conditions, see a dietician or discuss a weight loss programme with your GP.
• Make sure you are getting enough sleep; there is compelling evidence emerging that cumulative sleep deprivation can contribute to a wide range of health problems.
• Take regular exercise, about 30 minutes 5 times weekly. This should be something that gets you lightly out of breath and appropriate for your existing level of fitness. Try and vary exercise so that you do not simply exercise the same body areas each time. Good forms of exercise include swimming, dancing, gym classes, brisk walking, yoga, T’ai chi, ball games etc. Anything more vigorous, such as jogging or aerobics, should be approached cautiously if you have not done much exercise previously. Seek advice from your GP. The most important aspect is that you enjoy the exercise that you do.
• Eat at least 5 portions of fruit and vegetables daily, and make sure that they are varied. Include a mixture of raw and cooked vegetables.
• Eat plenty of foods from the onion family - garlic can be eaten raw in salad dressings or added to cooked foods at the end of cooking. The onion family help to keep blood vessels flexible and blood thin.
• Eat 3 portions of oily fish per week (salmon, mackerel, herrings etc.) or consider taking a fish oil or flax-seed supplement. The oils in these fish and seeds help to keep blood thin.
• Ensure regular intake of blue, black or red berries such as blackberries, bilberries, red grapes and red/black currants. These all contain very useful substances called anthocyanidins, responsible for the colours of the fruits, which help to protect blood vessels. Some supermarkets sell frozen mixed berries, which can be most convenient.
• Ensure plenty of unrefined carbohydrates are present in the diet, e.g. wholemeal bread, porridge oats, brown rice, wholemeal pasta, potatoes with their skins left on. The fibre in these grains helps to reduce cholesterol levels, maintain bowel health and stop you from feeling hungry.
• Menopausal women (and everyone else for that matter) can benefit from a daily portion of pulses and seeds which all contain plant hormones. The best seeds to take are sesame, sunflower, pumpkin and flax.
• Keep alcohol consumption within the recommended unit allowance.
• Some authorities propose that red wine is the best type of alcohol to drink due to its high flavonoids content, although there is still no clear consensus on this.
• If you do not drink alcohol, have a glass of red grape juice daily, preferably organic.
• Use extra-virgin cold-pressed olive oil in moderation for cooking, use butter sparingly and do not cook with polyunsaturated oils which become unstable and harmful at high temperatures.
• Keep saturated fats found in butter, cream, and meats to a minimum
• Find a form of relaxation and practice it regularly - yoga, t'ai chi, breathing/relaxation exercises, reading, gardening, time with your friends and family - whatever works for you!
• If there is an ongoing problem in your life that is making you feel unhappy, depressed or stressed, seriously consider taking radical action. It is natural to feel stress occasionally, and our bodies are able to cope with this, but long-term unhappiness, depression and anxiety are killers. The heart is not just physical organ – we do indeed have a poetic heart that cannot thrive without love, expression and nurturance. Share your concerns with your family and friends – get love and support. If you do not have adequate support networks in your life, or you do not know where to start, consider seeing a counsellor. Most GPs now have counselling services attached and can make a referral, although be prepared for a wait in most cases. Alternatively, contact the British Association of Counsellors (BAC) for lists of private counsellors in your area, tel: 01788 550899

Herbs for High Blood Pressure

The types of plants that are helpful for hypertension tend to fall roughly into six categories. Many plants may overlap into more than one category.

Nervines for anxiety-related hypertension.

One of the most useful herbs for anxiety related hypertension is valerian, ideal for people who are worriers and find it difficult to switch off. Passionflower, lemon balm and hops could also be considered. Valerian combines well with cramp bark and lemon balm for stress induced high blood pressure.

Herbs that strengthen the blood vessels.

Long-term hypertension can weaken blood vessels, which is why herbs and foods (such as fruit and vegetables) which strengthen blood vessels are so useful. Most of these plants contain bioflavonoids. Top of the list is buckwheat, containing the bioflavonoid rutin. This is probably best eaten as a food on a regular basis. Also helpful are hawthorn, bilberry and lime flowers. The latter has the added bonus of being a quite relaxing herb too. Hawthorn is our major heart and cardiovascular herbal tonic in western herbal medicine.

Herbs that keep the arteries dilated.

Arteries contain smooth muscle, which can contract and relax, just like skeletal muscle. Obviously, the more relaxed these muscles are, the better. Cramp bark is most helpful for relaxing smooth and skeletal muscle, along with ginger, valerian and hawthorn.

Herbs that have a diuretic action.

Diuretics are often prescribed in orthodox medicine as part of treatment for hypertension. If you are already taking diuretics, you are not advised to take herbal diuretics, unless under the supervision of a professional herbalist. One of the main drawbacks with some orthodox diuretics is that they can leach the body of potassium. Fortunately, many herbal diuretics such as dandelion leaf, contain lots of potassium, and are generally gentler on the kidneys. Other herbal diuretics to consider are nettles and corn silk. They are ideal taken as teas.

Plants that prevent blood becoming sticky.

Regular consumption of garlic is ideal to keep blood thin, also ginger and ginkgo. These herbs are most definitely contra-indicated for those taking anti-coagulant therapy. Gingko also helps to maintain blood vessel strength and flexibility. Remember to drink plenty of water and stop smoking as soon as possible if you do smoke.

Useful herbs for menopausal hypertension

Black cohosh, Chinese angelica and wild yam are most useful and can also help to alleviate menopausal hot symptoms such as hot flushes too.

Safety

• Do not self-treat with herbs without also having your BP monitored by a health professional.
• Seek the advice of a qualified medical herbalist if you are prescribed orthodox medication for your BP.
• Do let your GP or other health care professional know that you are taking herbal medicine for your BP.

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