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How to Control Your Blood Pressure Going Up and Down

A historian, computer geek, and interested in western, alternative and herbal medicine. A health enthusiast, fond of exercise and nutrition.

The Dead Man Posture

The Dead Man Posture

The Dead Man Posture

Listen Your Blood Pressure is Talking to You

195 over 130 millimeters of mercury is high blood pressure reading. This can be followed by a heart attack, stroke, or heart failure. They are caused by lack of knowledge or outright ignorance; especially among very knowledgeable people.

Have you ever had your blood pressure checked by a practicing nurse or health worker? Your heart pumps blood into every part of your body, via the arteries. This movement or force of the blood in the blood vessels is the blood pressure. Clinically, measurement is expressed in millimeters of mercury. Reading is done in two numbers, systolic (the higher) over diastolic (the lower) number. The first reading takes the pressure in your artery when the heart beats or the heart muscles contracts. The second reading is the pressure inside the artery between the heartbeat that is when the heart muscles are resting between beats and refilling with blood. Any blood pressure reading below 120 over 80 mm Hg, for example, 100/75 seems normal. Between 100/80 to 120/80 is safe. Extremely below and above these levels call for vital medical attention. Blood pressure can talk much about your state of health. I can relate to some years ago when I went to see my doctor. The consulting nurse took my blood pressure first and then computed my weight. This is in the spirit of best medical practice. Some weeks later, I had my blood pressure checked by a nurse and it was okay. What about you?

10 Algorithm Steps to Lower Your Blood Pressure

You can lower your blood pressure if you are a likely candidate.

  • Cut down your consumption of red meat, beef, and all solid fats like margarine.
  • Reduced your consumption of an egg to two times in a week.
  • If you are a heavy drinker, reduce it to a glass or have it with a lemon slice.
  • Avoid tobacco, cigar or reduce it.
  • Increase consumption of omega fatty acid fish foods, sardines, mullet, and salmon.
  • Add lean meat to your diet.
  • Vegetable protein: beans, peanuts, cashews, and breadfruit should be a regular feature of a good meal.
  • Substitute virgin vegetable oil and fats for animal products.
  • Eat animal fats twice a week.
  • Regular exercise three times a week in your living room if you cannot do it outdoors. Walking is good exercise. So is swimming. Mayo Clinic advice that you don't do all weekly exercise overload on a weekend. In other words, if you scheduled your exercises on Monday, Wednesday, and Friday in a week, and you failed to carry through, never do all on a Saturday.
  • “The Dietary Approaches to Stop Hypertension (DASH)” by the Mayo Clinic is that you eat a healthy, natural diet.


The majority of us have not taken the trouble to check our blood pressure. Can you find a person without blood pressure? We are on the move and as such, our blood pressure can rise. Yes, that can be good but at extreme or minus level, no. You either had to stop and lie down. I do not say sit down. But lie down. How long you lie down 10, 15, 20, 30, or 60 minutes is worth your effort. I do regularly take the dead man posture in my rest or relaxation routine. Or, just lie on the bare floor and relax. This can lower blood pressure. It can even keep it normal. The moment you rise, it begins to shut up. A person without blood pressure is literally a dead being. Hence, in relaxation and resting, the dead man posture can help lower blood pressure.

I Had My Blood Pressure Check Regularly

Checking  Blood Pressure

Checking Blood Pressure

Drugs can Bring Your Blood Pressure Down for a While


Every Person Has Blood Pressure

Every Person Has Blood Pressure. We all need our blood pressure surge to a safer level. At extreme points beyond this safe level or lower, we are as good as dead. Safe blood pressure varied with individuals. It all depends on body weight. An overweight person has a higher blood pressure than the normal level. An underweight person falls below the normal level.

It's easier to put on weight than to lose weight. It is easy to consume ice cream, fried chips, cakes, chocolates, and pop-corn, and foods that have a high propensity to put on weight quickly and easily. Others are alcohol and sugary drinks. These are the primary ways the majority of us put on unnecessary weight. Neither do we not care for our bodies; or do we take the time to prepare a healthy balanced meal at home most times. Instead, we frequently dine out. Yes, we go for convenience foods like canned beans or chicken and rice or beef. These we believe are much cleaner and healthier. But we usually end up with a problem.

Eat a Naturally Balance Diet

Eat a naturally balanced diet. A portion of balanced natural food is energetic and medicinal to the human body. It builds the body, restores system functions and protects from sickness and disease. If a person eats white bread and polished rice for a long time without complementing the meal with organic food nutrients, it will soon be obvious that sickness will result. A person who eats the same type of meal in its natural state, that is brown rice and brown bread, will be much better and healthiest.

Nevertheless, fats, oils, and proteins should not be ruled out. In addition, add vegetables, fruits, and herbs that provide mineral salt, vitamins, and essential oils. You like a good meal. But too much of a good diet can cause much harm than good. A person should control his/her eating habit.

A Naturally Balanced Meal

A balanced diet

A balanced diet

Make Your Meals with Organic Ingredients

 Natural Food Items

Natural Food Items

Less Carbohydrates

An egg is a source of life. As such, it contains all that it takes the body to nourish. An egg is a well-balanced food. In a meal, balance in quality and quantity takes precedent. However, when it comes to lowering one’s blood pressure, less becomes more.

All process refines carbohydrates as white sugars, white flours in making bread, biscuits, and cakes; white or polished rice are destitute of essentials. When eaten, these tend to clog the body with waste instead of energy. They all give a feeling of fill up. In the end, they are the cause of much harm to our bodies. Limit they use in your meal.

To help lower your blood pressure if you ever had one, less of every food that is harming you becomes better. You can get all these from natural foods as can be seen from my recipes here.

An Egg is a Balanced Food



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Fat Bones

Some people are born with fat bones. The fatter the bone, the thick body you are. Likewise, those with thin bones tend to be thinner in flesh. They seem not to have the capacity to put on extra weight. These thin people no matter what they eat, ice cream, chocolates, sweet cola, and malt drinks, cream crackers, popcorn, plantain or potato chips, meat, you can name the weight gaining foods you know. They stay thinner. They do not have the bone or skeleton to hold the extra weight or flesh. But their body is strong and radiates with good health.

With this said, is the propensity to get high blood pressure seems to be more prone to fat persons?

Nevertheless, a high blood pressure reading that seems positive to a normal fat person will be negative to a thin person. A natural fat person is not readily a candidate for high blood pressure.

That thin persons too can be affected with high blood pressure cannot be ruled out. Factors like heavy drinking of alcohol or sugary beverages, heavy smoking; excessive use of condiments and species plus hereditary issues are the contribution.

Short people on average seem to be heavier than the normal fat person. These two are affected by high blood pressure.

A Fat Person has Fat Bone

A Fat Person

A Fat Person

Cooked Chutney

Chutney is a mixture of:

  • Seasonings.
  • Spices.
  • Herbs.
  • Fruits.
  • Vegetables.

The base can be a fruit or vegetable. Half cooked, chilled to eat with rice or bread, and any meal, chutney provides a cheap natural means to get essential minerals, and multivitamins in a diet.

However, you can make a meal with the chutney rule that incorporates all the elements in less than an hour. The preparation will make fat people lose some weight.

I Harvested my Sardines And Mullets at a Water Front

Fresh Mullets and Sardines

Mullet and sardines are heart friendly and helps lower the blood pressure.

Mullet and sardines are heart friendly and helps lower the blood pressure.

Spread the Sardines and Mullet in the Sun

Drying Mullets and Sardines in the Sun

Drying Mullets and Sardines in the Sun

Potato Chutney

Cook Time

Prep timeCook timeReady inYields

20 min

10 min

30 min

one person


  • 50 g fresh sweet potato, chopped
  • 2 medium sizes sardines'
  • 45 milliliters peanut oil or unbleached oil palm
  • 1-piece of unripe cayenne (capsicum) pepper, minced
  • 1-piece of red hot pepper, minced
  • 1 lobe of garlic, minced
  • 1 medium size of onions, minced
  • 1/2 teaspoon dry ginger powder
  • 1/2 cup fresh basil or substitute, chopped
  • 1/4 teaspoon of salt
  • A little water


  1. Descale and clean fish. Wash well in clean water. Or used tinned sardines.
  2. Salted it with two pinches of salt.
  3. Place fish in the sun for a brief 10 minutes for the water to drain.
  4. Light stove or cooker.
  5. Put on a frying pan.
  6. Pour oil into the frying pan.
  7. Put fish in a frying pan and fry for 3 minutes on either side. Or open a canned sardine and remove fish into the frying pan and warm without oil for 3 minutes.
  8. Remove fish from the frying pan into the eating plate.
  9. Wash potato in fresh clean water with a sponge. Using a knife to scrub the skin and remove any hard impurity. Yams, plantains, taro, and others are good substitutes. And, you can vary them daily.
  10. Cut the potato into smaller chips. Do not peel.
  11. Put this into a cooking pot with a little water. Potatoes have enough water. Also, consider water in the onions and other fresh ingredients.
  12. Cook for 5 minutes with a little dry pepper.
  13. Peel the garlic and onions and chop all into the pot and stir for a minute.
  14. Add the ginger powder and pinches of salt, and stir.
  15. Add 2 tablespoons of the peanut oil into the cooking pot and stir again.
  16. Add the chopped green leafy vegetables and stir well to cook for a minute, and it's done. Removed from heat.
  17. Serves just a person. This is a weight-reducing diet. It's suitable if you had blood pressure. Take it once daily.

The Product

The finish product

The finish product

Health Benefits of Recipe

You should regard your blood pressure as the most vital factor in your daily health. Blood carries nutrients round the body. So, what we eat and assimilate is what we become.

  • Lower body weight due to low calorie intake
  • It regulates blood pressure.
  • Prevent high blood pressure.

Additional Health Benefits:

  • Full of natural goodness; vitamins, mineral salts, and trace elements.
  • Prevents diabetes mellitus.
  • Increased energy due to numerous synergy food combination, animal plus plant sources.

A Cup of Black Milk Tea


Complex Against Refined Carbohydrates

When it comes to lower blood pressure, complex carbohydrates are much more valuable and should be preferred to refined carbohydrates. Complex carbohydrates are of three types: Concentrates, fibers and root tubers. Concentrates are grains, cereals, and nuts. Almost any dried carbohydrates should be regarded as concentrates because 95-98% of the water content of the food has been removed.

These should be taken in combination for maximum benefits. Besides vitamins and mineral salts, these also contain photochemical. Whole grain concentrates have the germs and bran in the food. In refined wheat and rice, these are removed. The list below is only a guide.

Complex starch: brown rice, whole wheat, sweet corn, legumes and millet, peanuts and beans.

Organic fibers: green bean, eggplant, carrots, cucumbers, red and green peppers, okra, and green leafy vegetables.

Complex root tubers: yams, sweet potatoes, Irish potato, and coco yam.

Simple carbohydrates (fruits): melon, apple, cherries, berries, and mango; peach and oranges.

Complex carbohydrates are digested and absorbed slowly by the body and give long, lasting energy. A carbohydrate like refined sugar will give you quick energy that will sooner crash, leaving you tired and lethargy. The foods listed below according to the Food and Agricultural Organization of the WHO have a low GI of 1 and 2. Cracked barley, skim milk, macaroni, sweet potato, yam, and tomato=1. Barley flour, oat bran, puffed wheat, apple and banana; orange, mango, pawpaw, baked beans and black-eyed beans and honey=2. All complex carbohydrates should be cooked half done.

Yam Tubers has a Glycemic Index (GI) 1

A yam tuber

A yam tuber

The Latest Technique In Reducing High Blood Pressure

The traditional methods of reducing blood pressure either by medication, exercise, and diet have results. Lately, a new technique called 'Mindfulness-Based Stress Reduction MBSR' system was developed. It is generally called: New Technique Can Reduce High Blood Pressure. Type these words into your browser, and you are done.

The good thing about this method is that it is primarily based on relaxation. You need to relax the mind and body now and then. In relaxing, one release tension. Think of it this way. When angry and getting crossed, your blood pressure rise! As you relax, it goes down. Many of us know this. This is why we must practice relaxation regularly.

Blood Pressure Charts

On a blood pressure chart, readings of 120 to 190 on the top are considered high. Over 120 to 140 is pre-high blood pressure. Within 120 to 80 is the idea blood pressure. Below 80 is low. A good diet will increase your weight and your blood pressure. You can consult your doctor on this for medication. The table below make this clearer.

Systolic and Diasystolic Blood Pressure Readings

Blood pressure chat.

Systolic (higher)Diasystolic (lower)Remark


79 or 80




Pre-hypertension ( HBP stage1)



Hypertension (HBP stage2) Systolic and D

The Human Body

This has been described variously as food, dust, water, and machine. We are what we eat or made of. As a teenager, one of my favorite meals is fresh plantain with fresh sardines in pepper soup, source. I grow healthy and gained weight. Soon, I was being called 'plantain', So I regularly eat organic meals at home. Some persons go for convenience foods, which breaks health.

What do You Think?

For each question, choose the best answer for you.

  1. Why do you like a certain meal?
    • It help me gain weight and stay in good health.
    • It is convenience.


Use the scoring guide below to add up your total points based on your answers.

  1. Why do you like a certain meal?
    • It help me gain weight and stay in good health.: +0 points
    • It is convenience.: +0 points

Interpreting Your Score

A score of 0 means: ?

Nutritional Information

Basic information on food values came to be obtained in most good dictionaries of nutrition. However, in the online world, good software to compute the food value of most food items are now available. Some websites like My Fitness Pal or Calorie King required you to register as a member and buy the tool.

More so, the United States Department Of Agriculture (USDA) has a comprehensive list of major food value that you can ever imagine.

Lowering Your Blood Pressure

Lowering your blood pressure is easy. You can seek medical advice. Blood pressure is a medical condition, and because you have it, your doctor will prescribe a medical medication for you. It will help you for a while, but not a substitute for a good meal. Alternately, you can also seek herbal help and resort to natural means.

Increasing your consumption of fruits and vegetables, plus low-fat fishes that are low in cholesterol, will bring your BP to normal or low blood pressure. Cholesterol in animal fats are hard to be used by the human body, but are essential in the smallest amounts.

High Blood Pressure Explained

Cholesterol Content of Some Food Fats

Cholesterol Content Of Fats

Food ItemsCholesterol ContentRemarks

Beef Brain



Egg yolk






Ready for a Swim


I like Swimming in Open Water

Swimming is an exercise

Swimming is an exercise


To lose weight and lower your blood pressure, two important factors should be taken note of. One, a healthy diet plan and a change in lifestyle. Sedentary lifestyles allow you to put on weight. The more weight you gain, and your blood pressure rise. So, better plan for a good diet low in animal and hard fats. Lessen your intake of carbohydrate and any other consumption that you suspect making you put on more weights than necessary. They are no hard and fast rules here as to what to eat or not to eat. I recommend that you take less of your favorite healthy diet.

Again, be physically active. Take a short walk daily if you have not the time for an exercise. One-quarter of a mile walk will do you a lot of good if undertaken two or three times in the week.


1. Mayo Clinic

2. Drugs, diet, and exercises controlling high blood pressure.

3. United States Department of agriculture.

4.Nutrition calorie facts.

5. Data of oil and protein in sardines.

6. How To Live With Your High Blood Pressure, by William A. Brams, ARCO Publishing Company, Inc, New York.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Miebakagh Fiberesima


Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on April 02, 2019:

Hi, Robert, Everyone once awhile needs to check his/her blood pressure. This is good so as to avoid a major health hazard later. Yesterday, I received a post-comment on a fellow hubber that she wants to do some exercises. I encouraged her to see her doctor in addition. Health is wealth and should not be thrown away as a waste.

Robert Sacchi on April 02, 2019:

Thank you for posting. Good information about an important health topic.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on April 01, 2019:

Hi, Virginia, thanks for visiting, and weighing in. It really will. But you must also have to consult your doctor about this. He or she will tell you other things as well for restoring your blood pressure to normal due to your age.

What do you regularly eat that make you put on extra pounds? Fruits from your gardens? That can be. Cut it down. Instead, add some vegetables which have less starch and sugars to your daily diet. Fruits carry a lot of sugar. Too much, especially the red, yellow, and pinkish ones should be eaten occasionally, and thanks.

Virginia Allain from Central Florida on March 30, 2019:

I always used to have low blood pressure, but recently have noticed it getting higher. I've put on some extra weight and plan to exercise more to lose some pounds. Hoping that takes care of it.

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