17 Natural Ways to Treat Hypertension (High Blood Pressure)
Hypertension is a hazardous illness that can cause permanent damage to the heart. One in every three persons in the United States and one billion people globally are affected.
High blood pressure, if left untreated, increases your chance of developing heart disease and stroke. However, there is hope.
In the event that you have been diagnosed with high blood pressure, you may be concerned about taking medication to lower your levels.
When it comes to managing your high blood pressure, your way of life is critical. With a healthy lifestyle, you may be able to prevent, delay, or lessen the need for medication if your blood pressure is adequately controlled.
Here are natural ways to treat Hypertension (High Blood Pressure) which may require you to adopt some new lifestyle modifications.
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17 Natural Ways to Treat Hypertension (High Blood Pressure)
1. Consume a Healthy Diet
Consuming a diet heavy in whole grains, fruits, vegetables, and low-fat dairy products while limiting saturated fat and cholesterol can help you achieve a blood pressure reduction of up to 11 mm Hg if you have hypertension. The Dietary Approaches to Stop Hypertension (DASH) diet is the name given to this eating plan.
While changing one’s eating habits is not easy, the following tips will assist you in achieving a healthy diet:
Maintain a food diary: Even recording your meals for a week can shed startling insight into your genuine eating habits. Keep track of what you eat, how much you consume, when you eat, and why you eat.
Consider increasing your potassium intake: Potassium has been shown to mitigate the effects of salt on blood pressure. Rather than pills, the best source of potassium is diet, such as fruits and vegetables. Consult your physician to determine the optimal potassium level for you.
Be a savvy shopper: Read food labels and adhere to your healthy eating plan when dining out.
2. Regularly walk and workout
Exercise is one of the most effective ways to reduce high blood pressure.
Regular exercise helps strengthen and improve the efficiency of your heart, which reduces the pressure in your arteries.
Indeed, 150 minutes of moderate activity per week, such as walking, or 75 minutes of strenuous exercise per week, such as running, can assist in decreasing blood pressure and enhancing heart health.
Additionally, according to the National Walkers’ Health Study, increasing your exercise level further lowers your blood pressure.
The bottom line is that walking 30 minutes a day can help reduce blood pressure. Increased exercise contributes to its further reduction.
3. Consume less alcohol
Consumption of alcohol might result in an increase in blood pressure. Indeed, alcohol is responsible for 16% of all occurrences of hypertension worldwide.
While some evidence indicates that low-to-moderate doses of alcohol may be beneficial for the heart, these benefits may be outweighed by negative consequences.
In the United States, moderate alcohol intake is defined as one drink per day for women and two drinks per day for males. If you consume more than that, reduce your consumption.
Bottom line: Consuming any amount of alcohol may result in an increase in blood pressure. Consume alcohol in moderation in accordance with the instructions.
4. Adopt a calcium-rich diet.
Low calcium consumption increases the risk of high blood pressure. While calcium pills have not been clearly proven to decrease blood pressure, it appears that calcium-rich meals do seem linked to healthful levels.
Most adults are advised to take 1,000 mg of calcium per day. For women over 50 and males over 70, it’s 1,200mg daily. Other than dairy, you can acquire calcium from leafy greens, lentils, sardines, and tofu. Listed below are calcium-rich plant-based foods.
In summary, calcium-rich diets are good for your blood pressure. Dark leafy greens and tofu provide you with calcium.
5. Reduce your weight and waistline by exercising and eating right.
When you gain weight, your blood pressure frequently rises. Additionally, being overweight may result in sleep apnea, which can result in an increase in your blood pressure even further.
When it comes to regulating blood pressure, losing weight is one of the most effective lifestyle adjustments. It is possible to lower your blood pressure by losing even a small amount of weight if you are overweight or obese. It is generally believed that losing one kilogram (approximately 2.2 pounds) of weight will lower your blood pressure by one millimeter of mercury (mm Hg).
Keeping an eye on your waistline is important for a variety of reasons, including losing weight. High blood pressure can be exacerbated by carrying an excessive amount of weight around your waist.
As a rule of thumb,
- If a man’s waist circumference is larger than 40 inches, he is at risk (102 centimeters).
- If a woman’s waist measurement is larger than 35 inches, she is at risk of developing heart disease (89 centimeters).
Individual ethnic groupings have different numbers. For a healthy waist measurement, consult with your physician.
6. Use less salt
The average person consumes a lot of salt. Many processed and prepared foods are a contributing factor. Some public health measures focus on the food industry’s reducing salt content.
Many studies have associated increased salt intake with cardiovascular disease, including stroke. Newer evidence points to a lesser link between sodium and high blood pressure.
Genetic variations in salt processing may be one contributing factor. Of those with high blood pressure and normal blood pressure, one-quarter to one-half have a heightened sensitivity to salt.
If you already have high blood pressure, cutting back on your sodium intake might help. Try using herbs and spices instead of salt for flavor.
Most guidelines for controlling blood pressure suggest reducing salt intake. This advice may be correct for those who have salt-sensitive conditions.
7. Quit Smoking Now
Each cigarette you smoke causes your blood pressure to rise for several minutes after you have finished smoking. Stopping smoking can assist you in returning to a normal blood pressure level. You can lower your risk of developing heart disease and improve your overall health by quitting smoking.
People who quit smoking may live longer lives than people who never quit smoking, according to several studies.
8. Monitor your blood pressure at home and see your doctor frequently.
Home monitoring helps you monitor your blood pressure, confirms changes in your lifestyle, and warns you and your doctor of health issues. BPMs are commonly available and do not require a prescription. First, talk to your doctor about home monitoring.
Seeing your doctor regularly is also crucial to controlling your blood pressure. Talk to your doctor about how often you need to check your blood pressure. You may have your doctor check it daily or less often. After treatment modifications and before your next checkup, your doctor may recommend that you check your blood pressure.
9. Avoid caffeinated beverages.
Caffeine raises blood pressure. The research on caffeine intake and long-term outcomes is limited, though.
Indeed, coffee and tea drinkers have a lower risk of heart disease, including high blood pressure, than those who don’t consume them. Regular coffee drinkers might not feel the effects of caffeine.
Reduce your caffeine intake to see if it reduces your blood pressure. For the vast majority of people, caffeine does not induce a sustained elevation in blood pressure.
10. Avoid stress
Long-term stress may raise blood pressure. More research is needed to discover if persistent stress impacts blood pressure. When you are stressed, occasionally, your blood pressure will rise, causing an increased risk of cardiovascular disease.
Think about what stresses you, such as work, family, finances, or illness. When you find out what’s generating your stress, try to relieve or eliminate it.
Managing stress is an important coping strategy even if stress can not be eliminated. Try to:
Modify your Expectations: Focus on your priorities and arrange your day. Don’t overdo it. Be better at saying no. Embrace the things you can not alter, but instead, concentrate on how you react to them.
Prioritize what you can control and then work on a solution: If you are having issues at work, see your manager. Resolve conflicts with your kids or spouse if you are experiencing them.
Reduce stressors: Avoid triggers wherever possible. A good example is leaving at an earlier time if traffic at work creates stress. Keep stressful people away as possible.
Schedule relaxation time and pursue your passions: Start to breathe deeply and sit calmly each day. Do fun activities, like going for a stroll, cooking, or volunteering, in your routine.
Be grateful: Thanking others can help you de-stress.
11. Eat Berries
Berries are more than just a sweet, luscious flavor. Polyphenols are also found in dried fruit. Polyphenols can lower the risk of stroke, heart problems, and diabetes, as well as reduce blood pressure, insulin resistance, and systemic inflammation.
Researchers evaluated two diets with different amounts of polyphenols, berries, chocolate, fruits, and vegetables. Consuming berries and polyphenol-rich meals has produced improved heart disease risk indicators.
A key takeaway is that polyphenols in berries can help reduce the risk of heart disease.
12. Avoid sugar and refined carbs.
Research now shows a link between added sugar and increased blood pressure. According to the Framingham Heart Study, the daily consumption of one Coke significantly raises a woman’s risk of heart disease.
One fewer sugar-sweetened beverage per day was linked to lower blood pressure. All refined carbohydrates, including white flour, produce rapid sugar conversion in your bloodstream, which can lead to health problems. Low carbohydrate diets are also associated with lower blood pressure levels.
In one study on people on statin medication, those who reduced their carbohydrates experienced a larger reduction in heart disease markers such as blood pressure and lipids. Concentrated carbs, especially sugar, may increase blood pressure. Low carbohydrate diets may help lower your levels.
13. Get Support
Family and friends can support one’s health. The relationship they build with you could influence you to get adequate rest, go to the doctor or exercise.
If you need further support, look into joining a support group. Making contact with individuals who may offer you an emotional or morale boost as well as practical tips is quite possible.
14. Consume magnesium-rich foods.
Magnesium is a critical mineral that aids in the relaxation of blood vessels.
While the magnesium shortage is relatively uncommon, many people are still deficient.
While some research has suggested that a deficiency of magnesium is associated with elevated blood pressure, the clinical data has been less conclusive.
Nonetheless, eating a magnesium-rich diet is suggested for preventing hypertension.
Magnesium can be obtained from the consumption of vegetables, dairy products, legumes, chicken, and red meat, as well as entire grains.
Magnesium is a necessary mineral that aids in blood pressure regulation. It can be found in whole foods such as beans and grains.
15. Try Deep Breathing or Meditation
Deep breathing and meditation may activate the parasympathetic nervous system. When the body relaxes, the heart rate slows and the blood pressure falls. Deep breathing techniques are also useful.
Six breaths over 30 seconds or simply sitting still for 30 seconds were tested in one study. Breathing drops the blood pressure more than simply sitting.
Attempt guided meditation or deep breathing. Start with this video.
Overall, deep breathing and meditation engage the parasympathetic nervous system, which slows your heart rate and lowers your blood pressure.
16. Try eating dark chocolate or cocoa.
Get behind this bit of advise. Small amounts of dark chocolate may help your heart, but large amounts won’t.
Flavonoids are plant chemicals that stimulate blood arteries to widen. One assessment of research indicated that flavonoid-rich cocoa improved various heart health parameters, including reducing blood pressure.
For the most impact, select high-flavonoid, non-alkalized cocoa powder, which is free of added sugars. Dark chocolate and cocoa powder include plant components that can decrease blood pressure.
17. Use Natural supplements
Other substances may also help reduce blood pressure. Here are some of the supplements with credible evidence:
Aged garlic extract: Successfully used in combination with standard therapy for decreasing blood pressure.
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may promote nitric oxide production, which may assist to reduce blood pressure.
whey protein: A recent study concluded that whey protein enhanced blood pressure and blood vessel function in 38 subjects.
Fish oil is typically seen to be a good treatment for patients with high blood pressure.
Hibiscus blooms create a wonderful tea. They contain high levels of anthocyanins and polyphenols, which may decrease blood pressure.
Message to be taken home
Hypertension affects a sizable part of the world’s population.
While medications are one approach to managing the illness, there are also other natural treatments available, including food and supplements.
Using the measures described in this article to control your blood pressure may eventually help you reduce your risk of heart disease.
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