5 Tips to Naturally Lower High Blood Pressure
Internationally, high blood pressure is a public health issue and an important area of research due to its high frequency and the fact that it is a risk factor for cardiovascular diseases and other complications. Studies show that high blood pressure causes approximately 7.5 million deaths, which is 12.8% of the total annual deaths worldwide.
In addition, it is estimated that1.56 billion adults will have high blood pressure by 2025. It is a silent killer, as it does not manifest itself with other symptoms in the early stages, only when a severe crisis occurs, such as a heart attack, stroke, or chronic kidney disease.
Since people cannot be aware of their high blood pressure themselves, they must occasionally measure their blood pressure levels. However, it is of great importance to prevent or reduce high blood pressure naturally.
What is high blood pressure?
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Blood pressure is a measurement of the force that blood exerts on the walls of the arteries as it is pumped throughout the body. The amount of blood pumped, as well as the size and flexibility of the arteries, are the key factors that cause blood pressure.
Hypertension or high blood pressure occurs when the force on the walls of the blood vessels (caused by the blood within them) becomes too high. This means the heart has to work harder, and the blood vessels are subjected to more strain, making it a major risk factor for heart disease, stroke, and other serious conditions.
Who is at risk of developing hypertension?
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High blood pressure is more common in people who:
- Suffer from cardiovascular disease;
- Have diabetes (although it occurs in both forms, hypertension is more common in type 2 diabetes);
- Have a family history;
- Have an unhealthy lifestyle (characterized by factors such as being overweight, high salt intake, lack of physical activity, increased alcohol consumption, considerable stress levels).
How to read blood pressure?
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A blood pressure monitor will display blood pressure using two values:
- Systolic blood pressure – the higher number, which indicates the pressure as the heart contracts to pump blood.
- Diastolic blood pressure – the lower number, which reflects the pressure when the heart relaxes and refills with blood.
As blood pressure rises above normal values, the health risk becomes more imminent.
What are the blood pressure readings and what do they suggest?
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Standard values serve as an estimate as they can differ depending on the specific characteristics of each person (age, medical situation, etc.). Therefore, blood pressure can have the following values:
- Severe hypertension: Systolic ≥ 180 mmHg; Diastolic ≥ 110 mmHg. Medical consultation is recommended.
- Moderate hypertension: Systolic 160 – 179 mmHg; Diastolic 100 – 109 mmHg. Medical consultation is recommended.
- Mild hypertension: Systolic 140 – 159 mmHg; Diastolic 90 – 99 mmHg. Periodic medical check-ups are recommended.
- High normal readings: Systolic 130 – 139 mmHg; Diastolic 85 – 89 mmHg. Periodic medical check-ups are recommended.
- Normal readings: Systolic 120 – 129 mmHg; Diastolic 80 – 84 mmHg. Blood pressure is under self-monitoring.
- Optimal readings: Systolic < 120 mmHg; Diastolic < 80 mmHg. Blood pressure is under self-monitoring.
How can you prevent or reduce hypertension naturally?
High blood pressure stems from increased resistance in the arteries. Due to this resistance, the heart has to work harder to pump blood to the extremities and organs. Over time, this can cause negative health effects. Therefore, blood pressure control plays a particularly important role in ensuring health.
Treatment depends on factors such as:
- blood pressure level;
- possibility of developing cardiovascular disease or stroke
The doctor will recommend different treatments as blood pressure rises. If blood pressure is high, the doctor will recommend medication. However, for slightly elevated blood pressure or to maintain normal values, they may provide advice on lifestyle and blood pressure monitoring.
Here are some tips to prevent or reduce hypertension naturally:
1. Engage in physical activity and maintain an optimal body weight
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Obesity, regardless of its type, is a major cause of hypertension. Therefore, physical activity not only helps control blood pressure but also helps manage weight, strengthen the heart, and reduce stress levels.
A healthy weight, a strong heart, and overall emotional well-being are recommended for normal blood pressure readings.
2. Reduce salt intake
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As a contributing factor to hypertension, excessive salt intake causes fluid retention in the body. Therefore, keeping sodium intake to a minimum can be vital for lowering blood pressure.
To add flavor to food, it is recommended to use herbs and salt-free seasonings. Also, processed foods tend to have a high salt content. In this regard, it is important (when possible) to read labels and choose options that contain low sodium levels.
3. Adopt a balanced diet
Fruit consumption is particularly important for maintaining normal blood pressure. Studies have shown that flavonoids in blueberries may prevent and reduce hypertension. On the other hand, the polyphenol and anthocyanin content in aronia berries provides positive cardiometabolic effects. Specifically,Aronia extracts,aronia juice, or other products containing this fruit can:
- improve blood vessel function;
- reduce hypertension;
- protect against coronary heart disease;
- prevent the formation of blockages inside arteries.
In addition, a diet beneficial for blood pressure should also include vegetables and greens, whole grains, dairy products (low-fat), lean meat, and nuts.
4. Avoid nicotine use
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Smoking (active or passive) affects the sympathetic nervous system and causes arteries to stiffen, leading to an increase in blood pressure, heart attack, or even stroke.
Each cigarette smoked temporarily increases blood pressure for a few minutes. However, excessive smoking leads to sustained hypertension for long periods. Therefore, it is recommended to reduce or even completely eliminate smoking.
5. Avoid alcohol consumption
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Moderate alcohol consumption, such as a glass of red wine, can even offer benefits for heart health. However, excessive amounts of alcohol increase blood pressure through a number of neural, hormonal, and physiological actions that cause blood vessel constriction, increased heart rate, or increased cardiac output.
Additionally, excessive consumption can reduce the effectiveness of certain medications. Therefore, specialists recommend that men limit consumption to 2 alcoholic drinks per day, and women to one alcoholic drink per day.