Natural Remedies to High Blood Pressure

High blood pressure, or hypertension, is a common condition that affects about half of American adults and 1 billion people worldwide. It occurs when the force of blood against the artery walls is too high, which can damage the blood vessels and increase the risk of heart disease and stroke.

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While medications are often prescribed to lower blood pressure, they may come with side effects and costs. Fortunately, there are also natural ways to manage your blood pressure and improve your heart health. In this article, we will explore 11 natural remedies for high blood pressure that are backed by science.

• Exercise regularly:

Exercise is one of the best things you can do to lower your blood pressure. Regular physical activity helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. According to the American Heart Association (AHA), getting 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week can help lower your blood pressure and prevent hypertension³.

Some examples of moderate exercise include walking, cycling, swimming, or gardening. Some examples of vigorous exercise include running, jumping rope, or playing sports. You can also do strength training exercises, such as lifting weights or doing push-ups, at least twice a week to build lean muscle mass and boost your metabolism.

• Follow the DASH diet:

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an eating plan that has been proven to lower blood pressure. It emphasizes eating fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, nuts, and seeds while limiting foods that are high in saturated fats, sodium, and added sugars. The DASH diet also provides adequate amounts of potassium, calcium, magnesium, and fiber, which are essential nutrients for blood pressure regulation.

A study found that following the DASH diet for eight weeks lowered systolic blood pressure (the top number) by 11 mm Hg and diastolic blood pressure (the bottom number) by 6 mm Hg, compared to a typical American diet⁴. Another study found that combining the DASH diet with sodium reduction resulted in even greater blood pressure reductions.

• Reduce your sodium intake:

Sodium is a mineral that helps balance fluids and electrolytes in your body. However, consuming too much sodium can cause your body to retain water, which increases your blood volume and pressure. The AHA recommends limiting your sodium intake to no more than 2,300 mg per day, and ideally to 1,500 mg per day, especially if you have high blood pressure or are at risk of developing it.

To reduce your sodium intake, avoid processed and packaged foods, such as canned soups, frozen meals, deli meats, cheese, bread, and snacks, which are often loaded with salt. Instead, opt for fresh or frozen fruits and vegetables, whole grains, lean proteins, and low-sodium or salt-free seasonings. You can also use herbs, spices, vinegar, lemon juice, or garlic to add flavor to your dishes without adding salt.

• Drink less alcohol:

Drinking alcohol can raise your blood pressure and increase your risk of several chronic health conditions, such as heart disease, liver disease, and some cancers. Alcohol can also interfere with the effectiveness of some blood pressure medications. While some research has suggested that low to moderate amounts of alcohol may have some protective effects on the heart, those benefits may be outweighed by the negative effects of alcohol on blood pressure and overall health.

The AHA defines moderate alcohol consumption as no more than one drink per day for women and two drinks per day for men. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. If you drink more than that, it may be best to cut back or quit altogether. You can also try drinking water, sparkling water, or herbal tea instead of alcohol, or diluting your alcoholic drinks with water or juice.

7 Home Remedies for Managing High Blood Pressure

• Quit smoking:

Smoking is another major risk factor for high blood pressure and cardiovascular disease. Smoking damages the lining of your arteries, which causes them to narrow and harden, increasing the resistance to blood flow. Smoking also stimulates the release of adrenaline, which makes your heart beat faster and raises your blood pressure. Additionally, smoking reduces the amount of oxygen in your blood, which forces your heart to work harder to supply oxygen to your organs and tissues.

Quitting smoking can lower your blood pressure and improve your overall health. According to the AHA, your blood pressure and heart rate can drop within 20 minutes of quitting smoking, and your risk of heart attack can drop by half after one year of quitting smoking. There are many resources and strategies available to help you quit smoking, such as nicotine patches, gums, lozenges, inhalers, sprays, counseling, support groups, or apps.

• Manage your stress:

Stress is a normal and inevitable part of life, but chronic or excessive stress can have negative effects on your blood pressure and health. Stress can trigger the release of hormones, such as cortisol and adrenaline, which increase your heart rate and blood pressure. Stress can also lead to unhealthy behaviors, such as overeating, smoking, drinking, or sleeping poorly, which can further worsen your blood pressure and health.

Managing your stress can help you lower your blood pressure and cope better with life’s challenges. Some effective ways to reduce stress include practicing relaxation techniques, such as deep breathing, meditation, yoga, or tai chi, engaging in hobbies or activities that you enjoy, such as reading, listening to music, gardening, or playing games, spending time with family and friends who support you, seeking professional help or therapy if needed, and avoiding or limiting exposure to stressful situations or people.

15 natural ways to lower your blood pressure – Medical News Today.

• Eat dark chocolate:

Dark chocolate may sound like an indulgent treat, but it can have some benefits for your blood pressure and heart health. Dark chocolate contains flavonoids, which are natural compounds that have antioxidant and anti-inflammatory properties. Flavonoids can help relax and widen your blood vessels, which lowers your blood pressure and improves blood flow. Flavonoids can also prevent platelets from sticking together, which reduces the risk of blood clots and stroke.

However, not all chocolate is created equal. To get the most benefits, choose dark chocolate that has at least 70% cocoa content and is low in sugar and fat. You should also limit your intake to no more than one or two squares per day, as chocolate is still high in calories and can lead to weight gain if consumed in excess. You can also get flavonoids from other sources, such as berries, grapes, apples, citrus fruits, tea, or red wine.

• Lose weight:

Being overweight or obese can increase your blood pressure and your risk of heart disease and other health problems. Excess weight puts extra strain on your heart and blood vessels, which makes them work harder and less efficiently. Excess weight can also cause sleep apnea, a condition where your breathing stops and starts repeatedly during sleep, which can further raise your blood pressure.

Losing weight can lower your blood pressure and improve your health. A study found that losing 5% of your body weight can reduce systolic blood pressure by 4.5 mm Hg and diastolic blood pressure by 3.2 mm Hg. Another study found that losing 10% of your body weight can lower systolic blood pressure by 10 mm Hg and diastolic blood pressure by 6 mm Hg. To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. You can do this by eating fewer calories, exercising more, or both.

• Eat more berries:

Berries are delicious and nutritious fruits that can help lower your blood pressure and protect your heart. Berries are rich in anthocyanins, which are a type of flavonoid that give berries their vibrant colors. Anthocyanins can help relax and dilate your blood vessels, which lowers your blood pressure and improves blood flow. Anthocyanins can also reduce inflammation, oxidative stress, and insulin resistance, which are all linked to high blood pressure and cardiovascular disease.

A study found that eating one cup of blueberries per day for eight weeks lowered systolic blood pressure by 7 mm Hg and diastolic blood pressure by 5 mm Hg, compared to a placebo group. Another study found that eating three servings of strawberries per week for eight weeks lowered systolic blood pressure by 2.7 mm Hg and diastolic blood pressure by 1.4 mm Hg, compared to a control group. You can enjoy berries fresh, frozen, dried, or in smoothies, salads, or desserts.

Natural Ways to Lower Blood Pressure | Johns Hopkins Medicine

• Try meditation:

Meditation is a practice that involves focusing your attention on a single object, thought, sound, or sensation, such as your breath, a mantra, or a candle flame. Meditation can help lower your blood pressure by inducing a state of relaxation, which reduces your stress hormones and lowers your heart rate and blood pressure. Meditation can also enhance your awareness and mindfulness, which can help you cope better with stress and emotions.

A meta-analysis of 19 studies found that meditation can lower systolic blood pressure by 4.7 mm Hg and diastolic blood pressure by 3.2 mm Hg, compared to control groups.

Conclusion:

In the journey towards blood pressure management, embracing natural remedies offers a holistic approach to wellness. From dietary changes to herbal remedies and lifestyle modifications, there’s a spectrum of options to explore. By incorporating these natural interventions into your daily routine, you can take proactive steps towards achieving optimal blood pressure levels and promoting overall health and vitality.

Closing Note:

While natural remedies can complement conventional treatment for hypertension, it’s essential to consult with healthcare professionals before making significant changes to your regimen, especially if you’re currently on medication. With the right guidance and a holistic approach to healing, you can embark on a path towards better blood pressure control and improved quality of life.