Hypertension, or high blood pressure, is present in nearly half of the world’s adults and is commonly referred to as the “silent killer” because it may not present with noticeable symptoms unless complications have already occurred. While prescription medication is a common prescription for treating hypertension, a number of individuals are resorting to natural remedies to complement or even supplement pharmaceutical therapy—particularly for early stages of the condition.
If a holistic way of controlling blood pressure is of interest to you, this guide provides evidence-based natural remedies, lifestyle changes, and dietary modifications that can enable you to gain control over your well-being—naturally.
High blood Your blood pressure is the pressure exerted by blood pressing against the arteries’ walls. It is expressed in terms of millimeters of mercury (mmHg) and is recorded as two numbers:
A reading of 120/80 mmHg is normal. Readings repeatedly at 130/80 mmHg or higher suggest hypertension.
Long-term hypertension may cause heart disease, stroke, kidney failure, and other severe medical complications.
Whereas drugs like beta-blockers, diuretics, and ACE inhibitors are highly prescribed, they may have side effects that include dizziness, fatigue, or impotence. Natural remedies have fewer side effects and also help improve general well-being. Numerous diet and lifestyle modifications may reduce blood pressure as effectively as drugs in some instances.
Always consult with your healthcare professional before implementing major changes—particularly when on blood pressure medication.
The DASH diet is a research-based dietary regimen that has been shown to prevent and reduce blood pressure levels. It focuses on:
It also restricts:
Potassium assists with keeping sodium levels balanced within the body and relaxes blood vessel tension.
Excessive salt makes the body hold onto water, which increases blood pressure. The majority of our intake of sodium is from restaurant and processed foods rather than the shaker.
Exercise makes the heart healthy by enabling it to handle increased blood volume with less effort, causing less stress on arteries.
Your goal is at least 150 minutes of moderate-intensity activity a week, or 30 minutes a day most days.
As weight rises, blood pressure usually does, too. Losing only 5-10% of body weight lowers blood pressure substantially. Belly fat is especially associated with high BP, so controlling central obesity is important.
Whereas a small consumption of alcohol, particularly red wine, has some protective effects on the heart, heavy alcohol consumption elevates blood pressure and decreases medication efficacy.
Each cigarette temporarily raises your blood pressure. Smoking over time weakens artery walls, making you a higher risk for hypertension and heart disease. Quitting smoking allows blood vessels to repair themselves and help improve overall heart and cardiovascular function.
Chronic stress is a contributor to hypertension because it induces the release of blood vessel-narrowing hormones.
You could use apps like Calm or Headspace to help establish a mindfulness habit.
A number of supplements and natural remedies have proven helpful for lowering blood pressure. A healthcare professional should always be consulted prior to initiation of a new supplement, particularly when taking medications.
Garlic is a rich source of allicin, a substance with heart benefits well documented. Research indicates that it lowers systolic as well as diastolic blood pressure.
Dosage: 600-1200 mg of aged garlic extract per day
Hibiscus is rich in anthocyanins and other antioxidants that could help relax blood vessels and reduce BP.
Consume 1-2 cups of unsweetened hibiscus tea
In fatty fish, such as salmon, or supplement form, omega-3s help to decrease inflammation and decrease BP.
Target 1000 mg/day of EPA+DHA from fish oil
This antioxidant helps maintain heart function and has been proven to lower blood pressure levels based on some studies.
Dosage: 100–200 mg/day
Beets contain nitrates, which the body converts to nitric oxide, a vasodilator that relaxes blood vessels.
Consume 1 cup a day (approx. 250 ml)
Caffeine produces a temporary increase in blood pressure. Though not problematic for everyone, persons with hypertension should be mindful of their consumption.
Poor sleep, and indeed sleep apnea itself, is highly associated with increased blood pressure.
If you are a heavy snorer or tend to be excessively sleepy during the day, consult with your physician for a sleep apnea test.
Home monitoring makes it possible for you to stay on top of your progress and know that lifestyle modifications or treatments are effective. Opt for a validated, automatic cuff-type monitor for convenience and accuracy.
High blood pressure is a serious condition, but it doesn’t have to run your life. By using natural remedies—such as diet, exercise, stress management, and herbal supplements—you may be able to reduce your blood pressure and risk of heart disease and stroke. Blending these approaches with frequent medical examinations is likely to result in sustainable blood pressure and general well-being improvements.
Disclaimer: Natural remedies should never be a solution for serious cases of illness. A healthcare provider should always be consulted prior to commencing or discontinuing treatment.
In recent years, fermented foods have made a major comeback—and for good reason. Not only…
In recent years, gut health has become a hot topic in the wellness world—and for…
For many years, strength training was mistakenly viewed as a men-only domain. But times have…
Aging is inevitable, but how we age is not. In today's world, more and more…
In today’s fast-paced world, snacking is almost inevitable. Whether you’re reaching for something between meetings,…
Snacking often gets a bad reputation, but when done right, it can be a powerful…