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1 September 2021

How to Naturally Lower Blood Pressure

You might be concerned about taking medication to lower your blood pressure if you’ve been diagnosed with it.

To treat your high blood pressure, you must change your lifestyle. You may be able to prevent, delay, or decrease the need for medication if you effectively regulate your blood pressure with a healthy lifestyle.

Here are some lifestyle adjustments you may do to decrease and maintain your blood pressure.

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What is blood pressure?

Blood pressure is the pressure that you are circulating on the walls of your arteries as it travels around your body.

What is high blood pressure (hypertension)?

High blood pressure (Hypertension) puts extra strain on your arteries and organs and over time this can lead to serious and potentially life-threatening issues such as heart attacks and strokes.

For most people high blood pressure has no noticeable symptoms, approximately one-third of people who have it are unaware. A blood pressure test takes minutes and could save your life.

What is low blood pressure (hypotension)?

Low blood pressure (Hypotension) is generally less serious but may cause light-headedness and dizzy spells.

24 ways to lower your blood pressure naturally

  1. Isometric workouts (stress ball)
  2. Increase activity and exercise more
  3. Lose weight if you’re overweight
  4. Cut back on sugar and refined carbohydrates
  5. Eat more potassium and less sodium
  6. Eat less processed food
  7. Stop smoking
  8. Reduce excess stress
  9. Try meditation or yoga and deep breathing
  10. Eat some dark chocolate
  11. Take natural health supplements
  12. Make sure to get good, restful sleep
  13. Eat garlic or take garlic extract supplements
  14. Eat healthy high-protein foods
  15. Take these BP-lowering supplements
  16. Omega-3 polyunsaturated fatty acid
  17. Consume more whey protein
  18. Take Coenzyme Q10
  19. Drink less alcohol (one drink per day)
  20. Consider cutting back on caffeine
  21. Eat calcium-rich foods
  22. Eat foods rich in magnesium
  23. Get quality sleep
  24. Reduce salt in your diet
green stress ball

Small changes can make a big difference in your blood pressure numbers

7 factors which could cause your blood pressure to rise are:

 

Why does hypertension matter?

High blood pressure (HBP, or hypertension) causes harm over time, usually. High blood pressure, if left untreated (or unmanaged), can cause:

Heart attack — High blood pressure damages arteries that can become blocked and prevent blood flow to the heart muscle.

Stroke — High blood pressure can cause blood vessels in the brain to clog more easily or even burst.

Heart failure — The increased workload from high blood pressure can cause the heart to enlarge and fail to supply blood to the body.

Kidney disease or failure — High blood pressure can damage the arteries around the kidneys and interfere with their ability to filter blood effectively.

Vision loss — High blood pressure can strain or damage blood vessels in the eyes.

Sexual dysfunction — High blood pressure can lead to erectile dysfunction in men or lower libido in women.

Angina — Over time, high blood pressure can lead to heart disease or microvascular disease (MVD). Angina, or chest pain, is a common symptom.

Peripheral artery disease (PAD) — Atherosclerosis caused by high blood pressure can cause a narrowing of arteries in the legs, arms, stomach and head, causing pain or fatigue.

berries

18 foods that help lower blood pressure

  1. Berries
  2. Bananas
  3. Beets
  4. Dark chocolate
  5. Kiwis
  6. Watermelon
  7. Oats
  8. Leafy green vegetables
  9. Garlic
  10. Fermented foods
  11. Lentils and other pulses
  12. Natural yoghurt
  13. Pomegranates
  14. Cinnamon
  15. Pistachios
  16. Fish
  17. Olive oil
  18. Grapefruit

How the DASH diet can help you reduce your blood pressure

Dietary Approaches to Stop Hypertension (DASH) is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet is a nutritious eating plan that can help you manage or avoid high blood pressure (hypertension).

Foods high in potassium, calcium, and magnesium are included in the DASH diet. These nutrients aid with blood pressure regulation. The diet restricts sodium-rich, saturated-fat-rich, and sugar-rich foods.

The DASH diet has been demonstrated in studies to reduce blood pressure in as little as two weeks. Low-density lipoprotein (LDL or “bad”) cholesterol levels in the blood can also be reduced by eating a healthy diet. Two significant risk factors for heart disease and stroke are excessive blood pressure and high LDL cholesterol levels.

Sodium and the DASH diet

The DASH diet has less salt than the normal American diet, which can contain up to 3,400 mg of sodium per day.

The DASH diet restricts salt intake to 2,300 mg per day. It complies with the Dietary Guidelines’ guideline that Americans consume less than 2,300 mg of salt per day. That’s about how much sodium is in a teaspoon of table salt.

A salt-reduced variation of DASH limits sodium intake to 1,500 mg per day. You can select the diet that best suits your health requirements. Consult your doctor if you’re not sure what sodium level is best for you.

What to Eat on the DASH Diet

The DASH diet is a flexible and well-balanced eating plan that promotes a lifetime of heart-healthy eating habits. It’s simple to make using groceries from your local supermarket.

Vegetables, fruits, and whole grains are abundant in the DASH diet. Dairy items that are fat-free or low-fat, fish, poultry, beans, and nuts are all included. Foods rich in saturated fat, such as fatty meats and full-fat dairy products, are restricted.

When following the DASH diet, it’s critical to eat foods that are:

Rich in potassium, calcium, magnesium, fibre and protein

Low in saturated fat

Low in sodium

Serving sizes for the DASH diet

The DASH diet specifies dietary objectives for each day and week. Your daily calorie requirements will determine the number of servings you should consume.

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measuring fork

DASH diet: Recommended servings

The DASH diet specifies dietary objectives for each day and week. Your daily calorie requirements will determine your recommended serving size based on your nutritional needs.

For a 2,000-calorie-per-day DASH diet, these are the required servings from each food group:

Grains: 6 to 8 servings a day. One serving is one slice of bread, 1-ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.

Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.

Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.

Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yoghurt, or 1 1/2 ounces cheese.

Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.

Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).

Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.

Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.

Common medicines for high blood pressure (as per NHS guidelines)

 

If you’re diagnosed with high blood pressure, your doctor may recommend taking 1 or more medicines to keep it under control.

These come as tablets and usually need to be taken once a day.

Common blood pressure medicines include:

  • ACE inhibitors – such as enalapril, lisinopril, perindopril and ramipril
  • angiotensin-2 receptor blockers (ARBs) – such as candesartan, irbesartan, losartan, valsartan and olmesartan
  • calcium channel blockers – such as amlodipine, felodipine and nifedipine or diltiazem and verapamil
  • diuretics – such as indapamide and bendroflumethiazide
  • beta-blockers – such as atenolol and bisoprolol
  • alpha-blockers – such as doxazosin
  • other diuretics – such as amiloride and spironolactone

The medicine recommended for you will depend on things like how high your blood pressure is, your age and your ethnicity.

FAQs

Why does reducing cholesterol lower blood pressure?

The combination of high blood pressure and cholesterol damages arteries.

This excessive pressure affects your arteries and blood vessels over time. They aren’t designed to deal with continual high-pressure blood flow. As a result, rips and other forms of damage begin to appear.

 

Excess cholesterol can fill these tears.  That means that the damage caused by high blood pressure to arteries and blood vessels might actually lead to greater plaque formation and arterial constriction as a result of high blood cholesterol levels. As a result, your heart must work harder to pump blood, putting undue strain on your heart muscle.

The two diseases operate together like a gang of criminals to wreak havoc on your heart, arteries, and general health. High blood pressure and cholesterol can, in fact, create issues with your eyes, kidneys, brain, and other organs over time.

cholestrol
120/80

What is a good blood pressure level?

The optimum blood pressure is between 90/60mmHg and 120/80mmHg, as a general rule. Blood pressure of 140/90mmHg or above is considered high. Low blood pressure is defined as a reading of 90/60mmHg or below.

 

What is a dangerous level of blood pressure?

If your blood pressure is 130/80, it is deemed high (stage 1). A blood pressure reading of 140/90 or above indicates stage 2 hypertension. If your blood pressure readings are consistently 180/110 or above, consult a doctor immediately soon. A reading like this is referred to as a “hypertensive crisis.”

 

How to lower blood pressure quickly?

How long does it take to lower blood pressure?

It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

 

Will eating less reduce my blood pressure?

Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimetre of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.

 

What is the best diet for high blood pressure?

Cut down on the amount of salt in your food and eat plenty of fruit and vegetables.

Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.

Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.

Aim to eat 5 portions of fruit and vegetables every day.

Why/how does exercise lower blood pressure?

Regular physical exercise strengthens your heart. With less effort, a stronger heart can pump more blood. As a result, the force on your arteries is reduced, which lowers your blood pressure.

 

Can drinking lots of water lower blood pressure?

It is beneficial to blood pressure to stay hydrated by consuming six to eight glasses of water each day (even more if working in hot and humid environments).

 

What are some common blood pressure myths?

For a full list of common high blood pressure myths, you can read a blog created by heart.org. Click here.

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