High blood pressure: Best 12 natural ways to lower
.If you have high blood pressure and it continues to be high for an extended period, it might cause harm to your heart. This disease afflicts one in three persons in the United States and one billion globally.
Uncontrolled high blood pressure can negatively affect the heart, including increased risk of stroke, heart failure, and kidney damage, among other health problems.
However, there are several things you may do to naturally lower your blood pressure, even without the medication in some cases.
The following is a list of 12 natural treatments for high blood pressure.
1- Manage stress
One of the primary contributors to hypertension is stress.
When you are under persistent stress, your body is always ready to fight or run away from the threat. On a purely physiological level, this translates into a high heart rate and narrowing of the blood vessels.
When you’re under a lot of strain, you might also be more prone to participate in other activities that have the potential to hurt your blood pressure, such as consuming a lot of processed foods or drinking a lot of alcohol.
Several research has investigated the relationship between reduced levels of stress and decreased blood pressure. Try out these two suggestions that are backed by solid research:
- Calm your nerves by listening to music: Listening to soothing music can assist in relaxing your nervous system. According to numerous studies, it works well with various other blood pressure treatments.
- Put in less effort: Both putting in a lot of hours at work and being placed in stressful situations have been associated with elevated blood pressure.
In conclusion, prolonged exposure to stress may play a role in the development of hypertension. Finding healthy strategies to deal with stress can be beneficial.
2- Try practicing meditation or taking some deep breaths.
Meditation and slow, deep breathing are two practices that should be highlighted individually, although they might also be considered “stress reduction strategies.”
Meditation and slow, deep breathing are two practices that have the potential to stimulate the parasympathetic nervous system. When the body begins to relax, this mechanism is activated, which results in a slower heart rate and a drop in blood pressure.
A significant study has been conducted in this field, indicating that various types of meditation benefit from decreasing blood pressure.
Techniques that include taking slow, deep breaths can also be quite helpful.
Subjects in a study who engaged in diaphragmatic breathing, a form of deep breathing, twice-daily for four weeks saw a decrease in both their systolic and diastolic blood pressure. This was noted in the participants’ systolic and diastolic blood pressure readings.
In a nutshell, practicing meditation and deep breathing can potentially engage the parasympathetic nervous system. This stimulation of the parasympathetic nervous system can assist in lowering blood pressure and slowing the heart rate.
Practicing meditation and deep breathing can stimulate the parasympathetic nervous system, which can help lower blood pressure and slow down the heart rate.
3- Get regular exercise and go for walks.
One of the most effective ways to lower high blood pressure is to engage in regular physical activity, so spread the word about the importance of exercise.
Regular exercise helps make your heart more robust and more efficient at pumping blood, which lowers the pressure in your arteries. This reduces the risk of developing cardiovascular disease.
Lowering blood pressure and improving heart health can be accomplished by performing a moderate activity for 150 minutes each week, such as walking, or intense exercise for 75 minutes, such as jogging.
In addition, some studies have shown that increasing your physical activity lowers your blood pressure even more.
Walking for as little as half an hour daily will help reduce your blood pressure. Increasing the amount of physical activity you do helps reduce it even further.
4- Cut back on the amount of sodium you consume.
Consumption of salt is commonplace everywhere in the world. This is primarily attributable to an increase in the intake of foods that have been processed or prepared.
Numerous studies have found a correlation between high salt consumption include cardiovascular problems like stroke when blood pressure is too high.
However, results from other studies suggest that the link between sodium consumption and hypertension is not as direct as previously thought.
Different people’s genetic make-ups may cause them to metabolize sodium differently. It appears that approximately fifty percent of persons who have hypertension and twenty-five percent of people whose blood pressure is expected have a salt sensitivity.
If you already have high blood pressure, reducing the amount of sodium you consume to see if it makes a difference in your condition is something you should try. Make the switch from manufactured foods to fresh ingredients, and instead of salt, experiment with different herbs, spices, and other seasonings.
In conclusion, most guidelines for reducing blood pressure advocate limiting sodium consumption. On the other hand, those particularly sensitive to salt’s effects might benefit the most from following that advice.
5- Consume more meals that are high in potassium.
Potassium is an essential mineral that assists the body in excreting salt and reduces the pressure on the blood vessels.
Most people’s sodium intake has increased while their potassium intake has decreased due to modern diets.
To improve your diet’s potassium-to-salt ratio, eat less processed meals and more whole, fresh foods. This can be accomplished by reducing the number of processed foods you consume.
The following are examples of foods that are exceptionally high in the mineral potassium: vegetables
- Dairy products, including milk and yogurt, vegetables, especially greens, tomatoes, potatoes, and sweet potatoes
- various types of fruit, including melons, bananas, avocados, oranges, and apricots
- tuna and salmon
- legumes, in addition to nuts and seeds
- Consuming fresh fruits and vegetables, which are high in potassium and can help decrease blood pressure, is the nutshell version of this health benefit.
6- Get rid of excess fat
Losing weight can significantly improve the cardiovascular health of those who are overweight.
A study conducted in 2016 found that if a person with high blood pressure lost just 5% of their body weight, it might drastically drop their blood pressure.
The effect is considerably more pronounced when weight loss is coupled with increased physical activity.
If you are overweight, losing weight may improve the ability of your blood vessels to dilate and constrict, thus facilitating the left ventricle’s function as a blood pump.
In a nutshell, achieving a healthy weight and maintaining it are two very different things. When you exercise, this effect is amplified to an even greater degree.
7- If you smoke, consider stopping
The fact that smoking is a high-risk factor for heart disease is just one of the many compelling arguments in favor of stopping the habit.
Every time a person takes a drag from a cigarette, there is a momentary and very modest rise in their blood pressure. It is also known that the compounds in tobacco can cause damage to blood vessels.
However, studies have failed to find conclusive evidence linking smoking and hypertension.
This may be because those who smoke frequently build up a tolerance over time.
However, even though smoking and hypertension boost the risk of heart disease, The risk of cardiovascular disease can be reduced by quitting smoking.
In a nutshell, even though the evidence on smoking and high blood pressure is contradictory, the risk of developing heart disease is increased in any case.
8-Reduce your intake of added sugar and refined carbohydrates.
A growing body of evidence suggests a connection between eating a lot of added sugar and having high blood pressure.
According to the findings of one study, a rise in the amount of sugar-sweetened beverages consumed by children and adolescents was associated with higher blood pressure levels.
It’s not just sugar, either; all refined carbohydrates, such as the kind that can be found in white flour, are quickly metabolized into sugar in the bloodstream and have the potential to cause health issues.
According to several studies, following a diet low in carbohydrates can assist in lowering blood pressure in specific individuals.
A meta-analysis of 12 studies found that following a low-carb diet lowered blood pressure in both the systolic and diastolic directions and several other risk factors for cardiovascular disease.
In a nutshell, refined carbohydrates, particularly sugar, may cause an increase in one’s blood pressure. According to the findings of several studies, low-carbohydrate diets have the potential to help reduce the levels of blood pressure.
9- Consume some berries.
Berries are packed with more than simply the flavor of luscious sweetness.
In addition, they are loaded with polyphenols, natural plant components that are beneficial to your cardiovascular system.
A person’s blood pressure, insulin sensitivity, and systemic inflammation can all benefit from polyphenol supplementation., as well as lower the chance of having a stroke, heart problem, or developing diabetes.
In one study, participants with high blood pressure were either given a diet low in polyphenols or a diet high in polyphenols, which included foods like fruits, vegetables, chocolate, and berries.
Those who had a diet rich in berries and other foods containing polyphenols had lower markers of cardiovascular disease risk.
In a nutshell, the abundance of polyphenols found in berries can assist in lowering both blood pressure and the overall risk of developing heart disease.
10- Consume foods that are high in calcium.
High blood pressure is standard in those whose calcium consumption is inadequate.
Calcium supplements have not been proven to have a conclusive effect on lowering blood pressure; nonetheless, diets high in calcium appear to be connected to healthy blood pressure levels.
The daily calcium intake recommended for most adults is one thousand milligrams (mg). On the other hand, certain people, particularly those who are older, might need a greater quantity.
Folate-rich foods like collard greens and other leafy greens, beans, sardines, and tofu are also good options for meeting your calcium needs. Dairy products are also a good source of calcium. The following is a list of plant-based foods that are high in calcium.
In a nutshell, diets high in calcium are associated with having healthier blood pressure levels. In addition to dairy products, consuming foods like dark leafy greens and tofu can provide calcium.
11- Take natural supplements
There is some evidence that natural supplements can also help decrease blood pressure. The following is a list of some of the most popular accessories that have research supporting them:
- Garlic extract that has been aged Researchers have utilized garlic extract that has been aged successfully both as a treatment in its own right and in conjunction with more traditional therapies to decrease blood pressure.
- Berberine: Although additional research is required, a few studies have suggested that berberine might be able to assist in lowering the levels of blood pressure.
- Whey protein: A study conducted in 2016 on 38 subjects indicated that consuming whey protein increased their blood pressure and the function of their blood vessels.
- Fish oil: has been touted for years as a heart-healthy supplement, but new studies suggest it may benefit people with high blood pressure.
- Hibiscus: the blossoms of the hibiscus plant can make a delicious tea. They have a high concentration of heart-healthy anthocyanins and polyphenols, which may also cause a reduction in blood pressure.
12- Consume foods that are high in magnesium content.
Magnesium is a vital mineral that plays a role in the relaxation of blood vessels.
Even though magnesium shortage is relatively uncommon, many people do not consume enough in their diets.
A lack of Magnesium in the diet has been related to high blood pressure in specific research, although the data from clinical investigations have been less conclusive (
Despite this, you can ensure you are getting enough Magnesium by eating a wide variety of foods high in Magnesium. Fruits, grains, fish, poultry, and eggs are a few examples of whole grains.
So Magnesium is an essential mineral that plays a role in maintaining healthy blood pressure. It can be found in a wide variety of whole foods, such as legumes and grains, that are still in their complete form.
The majority of people all over the world suffer from hypertension, also known as high blood pressure.
Although medication is one approach to treating the illness, many other natural methods can also be helpful, including using particular foods.
By following the instructions in this article to control your blood pressure, you may finally be able to reduce your chance of developing heart disease.