As the demographic profile of the nation changes and more of us are elderly, obese and stressed, if the media is to be believed, high blood pressure is going to become more prevalent. So let's take a look at what it is and how we can change our lifestyle and diet to ensure we minimise the risks of suffering from hypertension.

What does high blood pressure mean for you?

Blood pressure is measured by the amount of pressure exerted on the walls of the arteries as the blood moves through them. There are two parts of the measure, the diastolic pressure which is measured from the muscle wall on the right of the heart, (a lower number because the muscle wall is thinner as it doesn't have to pump the blood do far) and the systolic pressure from the thicker wall to the left of the heart. High blood pressure or hypertension is when the blood pressure is 140/90 or above. This means you are at risk of having a stroke or heart disease because your heart has to work harder to pump the blood around the body which can in time weaken it. Also the increased pressure can damage the walls of the arteries which could result in a blockage or cause it to split, either of these can cause a stroke.

How is it Caused?

Although high blood pressure increases with age, other lifestyle factors play a key contributory part. The main cause is obesity because this is often the result of the other factors in high blood pressure which are excessive alcohol consumption, poor diet and lack of exercise. Some families may have a history of high blood pressure and for reasons not yet fully understood, families of Afro-Caribbean or Asian origin tend to have high blood pressure.

Changes you can Make to Prevent or Reduce High Blood Pressure

The most obvious change to make if you have high blood pressure is to take more exercise and eat a healthier diet, low fat, low salt and balanced. Thirty minutes of exercise a day, five times a week is recommended for a healthy heart.

Specific Raw Foods you can eat to Prevent or Reduce Blood Pressure

Fruit

• Apple – eating 2 or 3 whole apples a day will reduce blood pressure
• Fiber
• Peas – good example of high fiber food that reduces blood pressure
• Garlic – typically produces a drop of 20 to 30 points on the systolic and 10 to 20 diastolic

Vegetables

• Reishi mushrooms – 3 times a day for four weeks – either dehydrate them under the sun with almond oil, or raw sesame seed oil.
• Onion – about 4 cups of raw onion a week
• Olive oil – 4-5 tablespoons a day for lowering blood pressure
• Nuts
• Walnuts (as well as almonds and pistachios) are high in arginine, an amino acid that increases blood flow to the heart.
• Seaweed – take in a hot drink, download for free, Raw Japanese Herbal Teas & Drinks for the recipes.

So if you have high blood pressure, take regular exercise, just half an hour a day will make a difference and then look at the long list of raw foods that will make a difference and decide which ones you will incorporate into your new healthy balanced diet.

By TTS Cofounder Botanical Chef Omid Jaffari