What To Avoid To Reduce High Blood Pressure Naturally
In order to bring down blood pressure quickly using natural remedies, it is good to avoid things that cause hypertension.
To help cure high blood pressure without medication, you should also do the following:
- Reduce Sodium. Scientists say that reducing salt intake to less than 5 g per day could have a significant effect in reducing mean blood pressure and preventing heart disease.
- Quit smoking. It is common knowledge that smoking is detrimental to your health. Research shows that smoking pushes up blood pressure and results in narrowed arteries. Smoking also aggravates already-existing hypertension conditions.
- Drink less alcohol. The over-consumption of alcohol can be a cause of chronic hypertension.
- Cut back on caffeine. If you have dangerously high blood pressure of over 140/90 mmHg, then it may be wise to reduce your intake of caffeinated drinks. Researchers say that coffee can cause a spike in blood pressure of 8/5 mmHg.
- Cut out refined sugar and simple carbohydrates. Sugar, pastries, and cakes donât just pile on the pounds but also cause hypertension. Researchers have found that cutting back on unhealthy foods can help to quickly reduce hypertension naturally.
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Moringa Oleifera For High Blood Pressure
One of the foods to help lower blood pressure and keep it at safe levels is Moringa oleifera seeds.
The American Journal of Hypertension reported in 2016 that consuming Moringa oleifera seed powder helped control high blood pressure in hypertensive rats. Scientists noted that this study helps confirm the traditional use of Moringa oleifera seed for high blood pressure.
You can also take Moringa oleifera leaf supplements as a natural remedy for hypertensive conditions.
Find out more uses for Moringa oleifera in treating a number of chronic health conditions.
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Omega3 Polyunsaturated Fatty Acids
There are many suggested mechanisms by which PUFAs improve BP control: enhancement of the generation and bioavailability of endotheliumderived relaxing factor through upregulation and activation of endothelial NO synthase a shift in the prostaglandin balance towards greater production of vasodilator prostanoids a decrease in insulin resistance regulation of vascular tone by parasympathetic nervous system stimulation and suppression of the reninangiotensinaldosterone system 26.
A large amount of data are available on the BPlowering effect of omega3 PUFAs. A metaanalysis of 70 RCTs showed that, compared with placebo, the consumption of omega3 PUFAs for 426 weeks reduced SBP and DBP 27. The largest effects were observed among untreated hypertensive subjects 27.
Another metaanalysis of RCTs also showed that PUFA supplementation for 6105 weeks was associated with an improvement in both pulse wave velocity and arterial compliance 28. No safety concerns were raised beyond mild gastrointestinal discomfort at high doses 28.
What Are The Best Vitamins For High Blood Pressure
High blood pressure is a silent killer because the signs and symptoms don’t show up early enough to facilitate diagnosis.
Hypertension is classified as a chronic illness, and one of the leading causes is poor dietary habits. The disease accounts for about 13.6%¹ of the annual worldwide mortality rate, and early intervention is necessary to manage the symptoms.
What you eat goes a long way in helping you manage hypertension and live a quality life with the disease. Whether you’ve been diagnosed or are at risk of developing hypertension, it’s important to understand the complexities of the disease and learn how you can self-manage it.
Doctors recommend lifestyle changes, mostly related to diet, and medication to treat hypertension.
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Foods That Help Lower Blood Pressure
Many researchers have found that certain foods can lower high blood pressure. We look at some foods that may help and how to incorporate them into the diet.
In general, the United States Department of Agriculture considers a serving to be:
- 1 cup of cooked or raw vegetables or fruit
- 1 cup of 100% fruit juice
- 2 cups of raw leafy salad greens
- half a cup of dried fruit
For most ages, the USDA recommends consuming around 2 cups of fruit per day and 3 cups of vegetables per day, although this varies slightly according to age and sex.
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Resveratrol And Grape Seed Extracts
Resveratrol is a polyphenol that is particularly concentrated in grape. Many studies have shown the antihypertensive effects of resveratrol in different preclinical models of hypertension, through a multitude of mechanisms that include its antioxidant properties, the stimulation of endothelial NO production, the inhibition of vascular inflammation and the prevention of platelet aggregation 69.
In a metaanalysis of six RCTs, comprising a total of 247 subjects, only higher doses of resveratrol significantly reduced SBP, by 11.9 mmHg P = 0.01 70.
A metaanalysis of nine doubleblind, placebocontrolled RCTs, including 390 subjects, showed that grape seed extract slightly but significantly reduced SBP ) but not DBP 71.
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Natural Ways To Lower Blood Pressure
How much exercise you need to control your blood pressure without medication will vary based on your age, race, weight and all risk factors. The American Heart Association recommends 150 to 200 minutes a week of moderate-intensity exercise or 75 minutes a week of vigorous exercise, she said.
The recommendations break down to 30 minutes a day, five days a week. Adding in strength training two days a week is also a good idea.
I do have the occasional patient who changes jobs or retires and suddenly we have their blood pressure under control, she said.
Essential Oils For Blood Pressure
Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense.
Precautions
Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If youre taking any medications, youll also want to make sure there are no drug interactions with any natural supplements you plan to take.
Final Thoughts
- Blood pressure is a combination of systolic and diastolic pressure.
- High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart.
- You can monitor your own blood pressure by measuring your pulse rate.
- Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise.
- Check with your doctor before making any major diet or exercise changes or trying new supplements.
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How K Health Can Help
K Health offers affordable and convenient access to highly qualified doctors to treat and manage high blood pressure, as long as you are not having a hypertensive crisis.
You can meet with your K Health doctor from the comfort of your own home via the K Health app, all while knowing that youre getting individualized and expert care.
When Does Blood Pressure Become High
Blood pressure is measured in mmHg The measurement comes in two numbers that represent the pressure inside your arteries.
The bottom number refers to diastolic pressure when your heart is resting between beats. The top figure is systolic pressure when your heart beats and pushes blood out into your arteries. As a general guide, high blood pressure is a reading 140/90 mmHg or higher.1
Here’s a quick guide to blood pressure readings and their meanings.2,3
| 90/60 mmHg |
| Severe hypertension |
Whether you have high blood pressure or not, its suggested that you follow a diet and lifestyle that aims to keep you in the healthy range between 90/60 and 120/80.4
So, what are the ways of lowering blood pressure naturally?
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Decrease Your Salt Intake
Salt is the enemy of high blood pressure, says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.
While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.
French Maritime Bark Extract
Numerous studies point to the efficacy of a novel antioxidant compound of proanthocyanidins and bioflavonoids isolated from bark of the French maritime pine that grows along the southern coast of France.
A University of Arizona study documented 50% reduced need for blood pressure medication in diabetic participants taking 125 mg of this compound per day.57 Interestingly, there was a 23.7 mg/dL drop in blood sugar and 0.8% reduction in hemoglobin A1c . Another study demonstrated reduced need for calcium blocker medication in participants given 100 mg per day.58
French maritime bark extract exerts its antihypertensive effects by blocking the angiotensin-converting enzyme similar to the mechanism of the prescription ACE inhibitors enalapril and lisinoprilenhancing endothelial responsiveness, and blocking the effects of adrenaline .59
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What Vitamins Are Good For Reducing High Blood Pressure
Vitamins are naturally occurring essential nutrients required by the body for optimal health. While some vitamins are produced in the body, most are found in food, although in small quantities.
Different vitamins play different roles in the body, and some can help lower blood pressure. This is essential for people dealing with hypertension.
The best vitamins for this are:
Calcium For High Blood Pressure
Most people associate calcium with bone health, but this mineral has other important jobs in the body. It helps to regulate blood pressure by aiding in the tightening and relaxing of blood vessels.
A few large studies found a link between low calcium levels and an increased risk of high blood pressure, hardening of the arteries and stroke. Increasing calcium through diet may lower blood pressure, according to the NIH. There is less evidence to show that taking a calcium supplement is effective for blood pressure control or heart health. Foods rich in calcium include dairy products, winter squash, edamame, canned sardines, canned salmon with bones, almonds and leafy greens.
Even though calcium supplements may not benefit people with hypertension, some people still need to take them. Doctors frequently recommend calcium supplements for bone health. A little less than half of all adults consume the recommended amount of calcium through diet. In older adults, low calcium levels can weaken bones and contribute to osteoporosis, raising the risk of bone fractures.
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