Pear for prehypertension

5 Food Remedies for Prehypertension

Doctor's have set the higher number or the systolic pressure 120mmHg (Millimeter of Mercury) and the lower number or diastolic pressure 80mmHG as normal and is represented as reading 120/80.

Any pressure reading higher than this can lead to cardiovascular diseases. If the rise in blood pressure is not controlled then it can lead to stroke, heart failure, kidney failure or vision loss.

A reading consistently above 140/90 for a few months is considered high blood pressure or hypertension. Treatment of high blood pressure is necessary to avoid further complications.

However, the reading above the normal 120/80 and below hypertension 140/90 is considered prehypertension. A reading between systolic 120-139 and diastolic 80-89 is considered prehypertension.

Prehypertension is an early warning sign of hypertension, though a reading constantly within prehypertension limits is not a sure sure sign of you getting hypertension.

It is very much possible that your blood pressure never goes above those limits if you are leading a healthy lifestyle. However, it certainly is an early warning sign for those who are not leading a healthy lifestyle.

You will have to begin to be more concerned with your lifestyle. A combination of good lifestyle and some home remedies will ensure that your prehypertension is reduced to normal blood pressure.

Who Gets it and what Causes Prehypertension?

With age a slight rise of blood pressure is normal. A person living a very healthy lifestyle would not get high blood pressure even in his/her 80's or 90's, yet it is recorded that more than half of the American population above the age of 18 has prehypertension or hypertension.

It is the combination of food, exercise and sleeping that decides whether your blood pressure will be normal or elevated.

Excess use of salt is the beginning of high blood pressure at the still formative age of 18, then gradually sedentary lifestyle and stress adds more fuel to the fire. By the time you are 40 you are living with high blood pressure and associated conditions such as high cholesterol and diabetes.

This trio high cholesterol, hypertension and diabetes can snap away decades from your total lifespan.

So, if your blood pressure reading is constantly hovering near those border line numbers of 120-139 and 80-89 then get alerted. Begin to change your lifestyle and use some of the following home remedies to get out of the prehypertension range to normal blood pressure range.

Lifestyle Changes and Home Remedies for Prehypertension

prehypertension remedies infographic

High blood pressure is called "silent killer" as most of the time there are no symptoms of hypertension and it goes unnoticed for years. By the time you know it, it has done a sizable damage to the arteries. However if you have prehypertension condition then you are in much better shape. For both high blood pressure and prehypertension these lifestyle and home remedies will work. Consistency and commitments are required to get back to the road of recovery and healthy living.

1. Lifestyle Changes


First of all look at yourself and your body critically. If you are overweight or obese then lose weight. It will not only look and feel good but it will reduce your blood pressure. If you are not overweight but there is a lot of fat around your belly, then get rid of belly fat.

  • Start a brisk walking program. Walk for 45 minutes. Start slow and then get used to a brisk walk.
  • Eat less and eat regulation on time. Reduce your Salt intake to bare minimum. Last meal of the day should be light and at least 3 hours before the bed time.
  • Sleep well for 8 hours

Since you are only at a prehypertension stage, your arteries are still very good and you just need to make sure that you don't get hypertension. There is no need to take any medicine. Fruits and vegetables are your best medicines. Following fruits will help you.

2. Pears

Pears not only reduces blood pressure but also reduces cardiovascular damages as it possesses phytonutrients and antioxidant properties. The antioxidants neutralize free radicals in the body which generally are responsible for damaging blood vessels and build up plaque in artery walls. Pectin in pears can reduce the bad cholesterol - LDL.

3. Banana

Bananas are very useful fruit for daily consumption. It is available throughout the year. Read a full article on how to use bananas to reduce blood pressure. Banana will not only get rid of your prehypertension but will also help you in reducing the blood pressure even if you are a high blood pressure patient.

4. Spinach

Eat spinach in any form as it is rich in potassium, magnesium and folate. It also provides you dietary fiber and calcium. Eating spinach daily will certainly make you more healthy and get your blood pressure to normal levels.

5. Watermelon

Watermelon is a fiber rich healthy and tasty diet. You can have one of your meals with watermelon, particularly the last meal of the day. Watermelon contains L-citrulline, an amino acid which lowers blood pressure. It also contains other blood pressure lowering agents such as lycopenes, vitamin A and potassium.

Eat more seasonal fruits to remain healthy overall.

If you follow the above guidelines, then your blood pressure will become normal within a month. Continue leading a healthy lifestyle even after getting normal blood pressure.