Hypertension, also known as high or raised blood pressure, is a condition in which the blood vessels have persistently raised pressure. Blood is carried from the heart to all parts of the body in the vessels. Each time the heart beats, it pumps blood into the vessels. Blood pressure is created by the force of blood pushing against the walls of blood vessels (arteries) as it is pumped by the heart. The higher the pressure, the harder the heart has to pump.
Hypertension is a serious medical condition. It is a major cause of premature death worldwide, with upwards of 1 in 4 men and 1 in 5 women – over a billion people ¬ having the condition. The burden of hypertension is felt disproportionately in low and middle income countries, where two thirds of cases are found, largely due to increased risk factors obtainable in those populations in recent decades. If left uncontrolled, high blood pressure raises the risk of heart diseases, stroke of heart, brain damage, kidney failure and other diseases.
But there’s good news.
Here are 8 natural ways to combat and lower high blood pressure & prevent hypertension.
• Reduce sodium intake
• Avoid drinking too much alcohol
• Learn to manage stress
• Walk and exercise regularly
• Lose weight
• Quit smoking
• Reduce added sugar and refined carbs
• Take natural supplement
Reduce your sodium intake:
Salt intake is high around the world and this is due to its huge consumption particularly from processed foods. Many studies have linked high salt intake with high blood pressure and heart disease. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt. If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference, replace processed foods with fresh natural ones. Use natural seasoning herbs and spices rather than salt.
Avoid drinking too much alcohol:
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world. While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects. If you drink more than that, cut it down. Drinking alcohol in any quantity may raise your blood pressure.
Learn to manage stress:
Stress is a key driver of high blood pressure. When you’re chronically stressed, your body is in a constant fight – or – flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure. Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
• Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
• Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure. Chronic stress can contribute to high blood pressure. So learn to relax.
Walk and Exercise regularly:
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health according to the National Walkers’ Health Study. Doing even more exercise than this reduces your blood pressure even further.
This is for people with overweight, losing weight can make a big difference to heart health. According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure. In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg. To put that in perspective, a healthy reading should be less than 120/80 mm Hg. The effect is even greater when weight loss is paired with exercise. Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood, thus significantly lowering high blood pressure also known as hypertension.
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time. Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.
Reduce added sugar and refined carbs:
There’s a growing body of research showing a link between added sugar and high blood pressure. In the Framingham Women’s Health Study, women who drank even one soda per day had higher blood pressure levels than those who drank less than one soda per day. Another study found that having one less sugar- sweetened beverage per day was linked to lower blood pressure. And it’s not just sugar, all refined carbs, such as the kind found in white flour, which converts rapidly to sugar in the bloodstream may cause problems. Some studies have shown that low carb diets have proven also help reduce blood pressure
Take natural supplements:
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
• Femytoria capsule: Femytoria Capsule is produced from 100% natural roots and herbs for the management of High Blood Pressure (Hypertension). The Femytoria capsule influences both the systolic and diastolic measurement simultaneously. It’s potent in putting both measurements at equilibrium and prevents the hardening of the arteries. Its sedative properties can relax the heart and thus prevent cardiovascular attacks.
• Algally capsule: Algally capsule is produced from 100% natural roots and herbs for the management of High Cholesterol. It helps lower cholesterol levels, burns fat and allows the passage of blood to the brain. It has anti-cancer, anti-inflammatory and anti-oxidant properties that help protect against cellular damage thereby reducing heart disease risk factors such as elevated blood pressure, high blood sugar levels, etc. It also helps to boost the immune system.
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.