Includes How To Lower, and Prevent, HIGH Blood Pressure NATURALLY
High blood pressure (aka hypertension) is highly prevalent in today’s society.
According to the WHO, it is estimated 1.13 billion people worldwide are affected by this condition. More specifically, during 2015 – 2016, the prevalence of hypertension was 29%, with this number increasing to 63.1% in those 60 and over.
Most of the time high blood pressure can go undetected and people with high blood pressure don’t usually have any symptoms.
So why is high blood pressure a problem?..
When blood pressure is elevated, blood vessels are working a whole lot harder.
When blood vessels are constantly working much harder, there is increased risk of many chronic health conditions. These conditions include stroke, coronary heart disease, heart failure and chronic kidney disease.
Fortunately, with hypertension being largely caused by unhealthy choices and the stressors and circumstances of life, when changes are made blood pressure CAN improve… GREAT NEWS!
Along with this, there are many effective medical treatments also available.
With a good understanding of this condition and the right steps to take to better health, high blood pressure CAN be lowered and also prevented.
In this article, we will cover everything you need to know about blood pressure and what you can do about it, including - what blood pressure is and the dangers and risk factors associated with it.
We will also look at some simple ways to check your blood pressure, we’ll cover the medical treatments available and go into depth on the natural ways to not only help bring your blood pressure down to healthy levels, but also improve your overall health!
Let’s go!!
CONTENTS:
WHAT IS BLOOD PRESSURE
Putting it simply, blood pressure is the pressure of blood that circulates through our blood vessels. The pressure of our heart pumping blood!
As our heart pumps blood into the vessels, the blood circulates throughout the body distributing oxygen and nutrients to our organs so they are able to function properly.
When you measure your blood pressure, you look at two parameters: systolic (top) and diastolic (bottom) pressure. Systolic pressure is the maximum pressure recorded during one heartbeat. Diastolic pressure is the minimum pressure in the arteries, while the heart is resting.
Blood pressure is measured in millimetres of mercury (mmHg) and a normal blood pressure level is 120/80 mmHg.
If someone has a blood pressure reading of 120/80 mmHg, 120 mmHg is the systolic pressure and 80 mmHg is the diastolic pressure.
Blood pressure stages are summarised in the below graph.
Blood Pressure Stages
So, what happens when these blood pressure levels spike up (high blood pressure or hypertension)?
The increased blood pressure makes the heart pump much harder than usual which places too much stress on the walls of the arteries.
This can lead to damaging of the arteries, making them more vulnerable to narrowing and what’s known as atheroma (a buildup of materials that adhere to the arteries), which can limit the flow of oxygen to the heart.
As mentioned at the start of this article, high blood pressure can go undetected for years without any symptoms, which is why it is often referred to as the silent killer.
Uncontrolled hypertension can lead to serious complications such as aneurysms, heart failure, strokes, kidney failure, and even blindness.
Now that we know the severity of this condition, you may be thinking “why does blood pressure increase?”
Causes of High Blood Pressure
There are two types of hypertension. Essential hypertension, which is responsible for more than 90% of hypertension cases and doesn’t have any clear identifiable cause.
In the case of secondary hypertension, other underlying medical conditions are the cause. The most common causes of secondary hypertension in older adults are hypothyroidism, renal failure, and atherosclerotic renal artery stenosis.
Although the exact causes of essential hypertension are still unknown, there are several risk factors known to contribute to this condition.
Some of the most common risk factors associated with essential hypertension are:
INCREASING Age
The risk of developing high blood pressure increase with age, mostly due to structural changes in the arteries.
The most common type of hypertension in those over the age of 50 is called isolated systolic hypertension, which is an elevation in systolic but not in diastolic pressure.
Although high blood pressure affects both genders equally, it is said that women are more likely to develop hypertension after the age of 65, while men tend to develop it much earlier.
People over the age of 40 should check their blood pressure at least once a year in order to detect any changes and take appropriate action if needed.
We’ll talk more about how to check your blood pressure later on in this article.
Stress
With everything going on in the world, along with daily stressors like work, finances, emotional troubles, etc, stress can be hard to get on top of and can take its toll on our health.
Don’t get me wrong, a healthy dose of stress is completely normal and natural. When we feel threatened, anxious, or upset, our nervous system releases a bunch of stress hormones so our body can assess the situation and act accordingly.
But what happens when the stress is constant and becomes a huge part of our lives?
Studies show that exposure to chronic psychosocial stress can contribute to the development of hypertension. Moreover, there’s evidence that supports that even thinking about stressful events can cause a delay in blood pressure recovery. This is a common trait in people who suffer from conditions such as depression and anxiety.
Another factor that contributes to hypertension is how we deal with stress.
Finding better and healthier coping mechanisms might be the key to reducing blood pressure levels and safeguarding your health.
You can find some great tips for reducing stress at the end of this article.
Physical Inactivity
Indulging in an overly sedentary lifestyle could also put you in a higher risk of developing essential hypertension.
A study evaluating the progression from prehypertension to hypertension in middle-aged and older males found that lack of physical activity significantly increases the progression of hypertension.
Participants who were in the lowest-fitness category were said to have a 36% higher risk for developing hypertension compared to those in the high-fitness category.
Lack of exercise is also directly linked to obesity, which is another risk factor for hypertension.
Obesity
Being overweight, or obese, increases the blood volume that circulates through the blood vessels, putting additional pressure on the arterial walls.
According to The Framingham Heart Study, people with a BMI (Body Mass Index) over 25 more commonly suffer from high blood pressure compared to those whose BMI falls into an optimal range. This study also estimates that obesity could be responsible for 28% of cases of hypertension in women and 26% in men.
Another study suggests that for every kilogram lost, systolic and diastolic blood pressure decreases by about 0.5 to 2 mmHg.
Gradual, healthy weight loss is essential for the prevention and treatment of hypertension.
Unhealthy Diet
Various studies have supported the link between sodium (salt) intake and hypertension.
Now, let’s be clear on one thing - a moderate amount of sodium is absolutely necessary for the body to function properly.
However, regularly consuming too much sodium, leads to water retention. At this point, your body will try to flush out the excess water by making your heart pump faster, resulting in...yup, you’ve guessed it - higher blood pressure.
So, how much sodium is too much?
Research shows that Australians eat on average between 2,500mg and 5,500mg of sodium each day. Most of the sodium comes from processed and prepackaged foods like bread, processed meat, boxed cereal, etc.
It is recommended adults consume no more than 2,300 milligrams (mg) of sodium per day. However, in ideal circumstances, that amount would be closer to 1,500 mg per day for most adults.
Rather than focusing on reducing salt intake to help with lowering blood pressure, put your focus on making the switch from processed foods to eating real, whole foods.
Whole foods such as fresh fruits and vegetables, legumes, nuts, seeds, dairy, poultry, and meats are packed with essential nutrients such as potassium, magnesium, and other important minerals that your body needs to function properly.
By making a conscious choice to make this switch, your sodium intake will decrease and your health will also improve ten-fold. (We will discuss this further, later in this article).
Of course, sodium isn’t the only culprit responsible for increasing blood pressure.
Drinking too much alcohol can also lead to hypertension. Although the reasons why are still unclear, it is believed that inflammation and oxidative injury are the major contributors to alcohol-induced hypertension.
Of course I’m not going to say you have to ditch alcohol altogether. You can still enjoy a cold pint of beer, or a nice glass of wine every now and then, just make sure you’re not overindulging too frequently!
Another healthy tip on sodium. When you’re seasoning your food, choose a quality sea salt (sea salt contains many important minerals), over general table salt.
Smoking
We all know the health effects of smoking. In my last article I discussed the effects smoking can have on eye health, and smoking comes up again this week
Nicotine found in cigarettes and similar tobacco products can increase blood pressure and heart rate, as well as narrow the arteries.
Tobacco products are also packed with harmful chemicals that can damage the heart and blood vessels. Furthermore, research suggests that secondhand smoke also increases the risk of hypertension, as well as the build-up of plaque inside the arteries.
If you’re a smoker, there are some great programs out there that can make quitting smoking much easier. Speak to your doctor about this on your next visit.
Genetics
Genetics may play some role in hypertension.
There is evidence to show that certain ethnicities have a higher risk of developing hypertension and generally tend to develop it at an earlier age.
However, if hypertension runs in your family, it’s most possibly due to similar environmental and lifestyle factors you share with your predecessors.
It’s very common for many chronic health conditions to be put down as hereditary alone, when there are modifiable risk factors also to blame.
HOW TO CHECK YOUR BLOOD PRESSURE
Monitoring your blood pressure regularly is the only way to detect any changes and identify whether you’re at risk of developing hypertension.
Even if your blood pressure is within normal parameters, you should get it checked at least once per year.
However, if you already suffer from hypertension or have some pre-existing diagnosis that would put you at higher risk, you should make a habit of checking your blood pressure at least daily (or twice - morning and night) until under control and monitor it.
Checking your blood pressure isn’t all that complicated or difficult.
You can always make an appointment with your doctor, or you could decide to monitor your levels by yourself.
If you already have been diagnosed with high blood pressure, then home blood pressure monitoring might be a more convenient option for you.
CHECKING YOUR BLOOD PRESSURE AT THE Doctor
During a routine check-up your doctor will check your blood pressure.
Make sure you avoid caffeine, nicotine, and exercise at least an hour before the appointment. These activities can raise your blood pressure levels temporarily, so the test results might not be entirely accurate.
Your doctor will use an automated blood pressure machine or what’s called a sphygmomanometer and also an arm cuff (see picture below) to measure your blood pressure.
Aneroid Monitor with Sphygmomanometers
The inflatable rubber cuff is wrapped around the top of your arm. As the rubber cuff inflates, it constricts your arteries, cutting off the blood flow for a moment. Once the air is released, the doctor will be able to measure both your systolic and diastolic pressure either by using a stethoscope or by taking the reading fro the automated blood pressure monitor.
The whole procedure shouldn’t take longer than a couple of minutes and the results are available immediately.
Depending on your results, the doctor will recommend further action if needed. This could be simple lifestyle changes (discussed below) or the use of medication.
CHECKING YOUR BLOOD PRESSURE AT HOME
Measuring your blood pressure from home doesn’t differ too much from what your doctor would do.
There is a variety of blood pressure monitors available for purchase that are reasonably priced and are accurate. You can pick up a quality digital monitor at a reasonable price online.
Digital Blood Pressure Monitor
Digital monitors do most of the work for you and a stethoscope is not needed. In some cases, you still need to inflate the cuff manually, but some models inflate automatically. The numbers are readily available on a small screen. These monitors are very easy to use and many are very accurate.
Some people prefer to use a wrist monitor to measure their blood pressure, but the general opinion is that these machines are not as reliable as upper arm monitors and I do not recommend them.
A few pointers for checking your blood pressure at home:
If you have high blood pressure, check your blood pressure at least once or twice a day (morning and evening).
Avoid food, caffeine, exercise, and nicotine at least 60 minutes before measuring.
Make sure your arm is supported and at the level of your heart.
Sit straight with your legs uncrossed and feet flat on the ground.
Try to relax before measuring. Spend 5 minutes relaxing.
Take a few readings each time to get the most accurate results.
Make sure to document your results every time you measure your blood pressure so you can closely monitor your condition.
If you have concerns or questions about your results, make sure to contact your doctor.
HOW TO LOWER (OR PREVENT) HIGH BLOOD PRESSURE
MEDICAL TREATMENTS
There’s no one-size-fits-all when it comes to hypertension and medical treatment. Treatment varies based on various factors.
In most cases, your doctor will recommend healthy lifestyle changes that could help lower your blood pressure naturally. We’ll discuss these natural treatments, as well as prevention in the next part of this article.
Once the doctor determines your current situation, they might recommend certain medications as a part of your individual treatment plan.
More often than not, those suffering from hypertension are prescribed diuretics. This medication is also sometimes referred to as water pills, as their aim is to help remove excess water and sodium from your body.
ACE (Angiotensin-converting enzyme) inhibitors are another type of medication which help relax the blood vessels by blocking the natural chemicals that restrict them. Angiotensin II receptor blockers (ARBs) and calcium channel blockers are also sometimes recommended for people suffering from high blood pressure.
Alpha, Beta, and Alpha-Beta Blockers are additional medications sometimes used in the treatment of hypertension. These blockers are made to reduce nerve impulses to blood vessels and can help decrease the workload on your heart.
In some situations a combination of several medications, may be recommended by your doctor.
Finding the right combination of meds can be difficult and take time. Not everybody will react in the same way to certain medication, so it’s important to be patient, keep an open mind and trust your doctor.
NATURAL TREATMENTS AND PREVENTION OF HYPERTENSION
Up until this point, we’ve only discussed the ugly side of hypertension: risks, dangers, complications, consequences, etc.
Of course, all of these aspects are essential for understanding how high blood pressure can affect a person’s health.
However, there is a silver lining in all of this!
In most cases, high blood pressure can easily be managed by making some healthy and conscious life choices.
There are a number of things you can do to keep hypertension at bay.
Implementing these changes in your life can help lower your blood pressure naturally, so you might not even need medication.
DECREASING STRESS & MINDFULNESS
Stress-management is one of the most instrumental parts of managing your blood pressure.
Chronic exposure to stress can constrict your blood vessels and increase the heart rate, but it can also be a getaway to some other unhealthy behaviours.
Practising mindfulness can be the very first step towards lowering your blood pressure levels. Research shows that meditation has proven to be an effective tool for combating stress and anxiety which is important in decreasing blood pressure
Additionally, experts found evidence that listening to soothing music can lower both systolic and diastolic pressure in both men and women.
Decreasing stress can be challenging but it’s far from impossible. Try to find time each day to indulge in activities that bring you joy.
Keep a journal of the things you’re grateful for, fix yourself a relaxing bath and turn on some of your favourite tunes. Self-care is all about learning to love, respect and nurture both your body and your mind.
When you find yourself making this a priority, you’ll see and feel the benefits.
MAKE SLEEP A PRIORITY
Although often neglected, sleep is a fundamental part of a person’s overall health.
Our bodies need rest to recharge and prepare us for the days ahead.
Sleep deprivation and sleep disorders such as insomnia are associated with hypertension, especially during middle age. Not getting enough sleep can hinder your body’s ability to regulate stress hormones, which can lead to increased blood pressure.
According to the CDC, about 35% of adults report not getting enough sleep.
So, how much sleep do we actually need?
The short answer? It varies. The amount of sleep a person needs changes with age. An average adult should aim at getting 7-9 hours of quality sleep each night.
Many underlying conditions could affect your ability to sleep well. However, with the right mindset and a few simple changes to your lifestyle, you can easily form healthy sleeping habits.
You can read more about how to get a good night’s sleep HERE.
GET IN NATURE MORE + GET SUNLIGHT
Did you know that spending more time in nature could lower your blood pressure? I know what you’re thinking - it can’t be that simple, can it?
Well according to some research, exposure to green spaces can reduce the risk of cardiovascular disease, stress, high blood pressure, as well as type II diabetes and premature death.
Additional studies link sunlight exposure to lowering blood pressure. One study, published in the Journal of the American Heart Association shows incident solar UV radiation is associated with lower systolic blood pressure.
This, of course, doesn’t mean you should spend your days sunbathing at the beach. On the contrary, overexposure to UV rays could actually do you more harm than good. Spending just 20 minutes each day strolling in the park should do the trick. Make sure to not over do it and be sure to avoid the hottest part of the day.
EXERCISE AND BLOOD PRESSURE
As we’ve mentioned before, obesity and physical inactivity are big risk factors for high blood pressure.
Controlling your weight by exercising regularly should be on the top list of your priorities.
Studies claim that the combination of aerobic exercise and resistance training has shown remarkable results in lowering BP.
Furthermore, HIIT (High-Intensity Interval Training) and walking are said to be beneficial for reducing both systolic and diastolic pressure.
According to a meta-analysis study, indulging in such activities for 150 minutes per week can help lower BP and improve your heart health.
The key is finding activities you actually enjoy doing. Don’t over think it, don’t try and be perfect, just get moving! Try your hand at cycling, power walking, swimming, or dancing. Whatever it is…. And stay consistent with it! Exercise is something that should be done regularly.
And for free exercise videos for seniors head over to the exercises page.
Eating Healthier - 5 Ways To Decrease Blood Pressure Through Healthy Eating
We’ve already established, earlier in this article, that cutting back on sodium and alcohol can do wonders for your blood pressure. The question now is, what other dietary changes can you make to lower your BP?
We’ll now touch upon some of the most important dietary habits for improving and preventing high blood pressure.
1. CUT OUT THE JUNK FOOD - REPLACE WITH WHOLE FOODS.
The reason why so many health professionals, myself included, advise against processed and prepackaged foods is because they contain excessive amounts of sodium, sugar, bad fats, and are loaded with many harmful additives. On top of this, many of them have little to zero nutritional value.
Maintaining a diet relying heavily on processed foods can increase the risk of obesity, diabetes, heart disease and as we already know - high blood pressure.
Evidence shows that sugary drinks and foods are linked to higher blood pressure. Data suggests that those who drink one or more sugary drinks daily have a 12% higher risk of developing hypertension. Another study found a significant association between increased sugar and increased blood pressure in older women.
Does this mean you can’t eat sweets anymore? Or that you need to stop enjoying your favourite snacks altogether?
Absolutely not!
The first step towards improving your health is cutting out the junk from your diet. There are still plenty of sweets and snacks that can satisfy your cravings without endangering your health.
This is where real, whole, nutrient-dense foods come in.
Finding the right balance between healthy and unhealthy foods can be challenging, especially nowadays when our supermarket shelves are packed with all sorts of colourful snacks and treats. However, healthy alternatives do exist and it’s entirely possible to make some necessary changes that will turn your whole life around.
Nobody expects you to immediately cut out all the bad stuff from your diet and start with a clean slate...or should I say plate?
The changes don’t need to be drastic and abrupt. Making minor changes in your eating habits could make a world of difference. Replace sugary drinks with unsweetened tea, snack on fruits and nuts instead of chips, and cook using real, fresh ingredients.
Here are some examples healthy foods and their nutrients :
Salmon and Sardines (omega-3s, protein, vitamins, and minerals)
Kale and other Leafy Greens (vitamins C, A, K1, B6, as well as potassium, magnesium, calcium)
Garlic (vitamins C, B1, B6, calcium, selenium, manganese, potassium)
Shellfish and Seaweed (vitamins C, B12, zinc, copper)
Potatoes (vitamins C, B, iron, potassium, manganese, magnesium)
Egg Yolks (lutein, zeaxanthin, choline)
Dark Chocolate (fibre, iron, manganese, antioxidants)
Blueberries and other Fruits (vitamins, minerals, and antioxidants)
Once you get into the habit of eating whole foods, your cravings towards processed foods will eventually diminish.
If you do need additional help and information on how to start eating healthier, you can find more tips right here.
2. POTASSIUM
Evidence suggests that eating foods rich in potassium may help regulate blood pressure. This is achieved by helping the body reduce excess sodium. Some of the best sources of potassium include:
Vegetables (potatoes, leafy greens, carrots, celery, tomatoes)
Fruits (bananas, melons, apricots, citrus fruits, berries, kiwi)
Dairy Products (milk and yoghurt)
Nuts, Seeds, and Beans (pistachios, almonds, hemp and pumpkin seeds, lima, pinto, kidney beans, lentils)
Fatty Fish (tuna, cod, trout, salmon)
Herbs and Spices (turmeric, thyme, cumin, paprika, cayenne pepper, dill)
PLEASE NOTE: Eating a lot foods that are high in potassium may cause problems, especially in people with kidney disease. Make sure to check with your doctor or dietitian on how much potassium is right for you.
3. OMEGA 3s
Numerous studies show the link between omega-3s and decreased blood pressure. Regular intake of these fatty acids can protect the dynamic function of vascular cells, which promotes optimal blood pressure.
Oily fish are the best source of omega-3s, or more specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid.)
These two compounds have been shown to have positive effects on blood pressure and have a range of health benefits.
Sources of omega-3s include:
Fatty Fish (mackerel, salmon, cod, herring, sardines, anchovies)
Oysters
Caviar
Flax and Chia Seeds
Walnuts and Legumes
4. VITAMIN C
Vitamin C is one of those miracle vitamins we always turn to whenever we have an ailment. Runny nose? Minor cold? Running a fever? Let’s stock up on lemons and oranges! And there’s a good reason why we do these things.
Vitamin C, known also as ascorbic acid, contributes to a wide range of body functions. It supports our immune system, maintains our skin, bones, and blood vessels, and protects us from an onset of diseases.
Another amazing benefit of vitamin C is its ability to reduce the effects of hypertension. A meta-analysis study found that vitamin C supplementation can significantly reduce both systolic and diastolic blood pressure. It is believed this is due to its diuretic properties, where the vitamin helps remove the excess fluids from your body, which in turn lowers the blood pressure.
As we already know, citrus fruits are some of the best sources of vitamin C, although tomatoes, potatoes, broccoli, and brussels sprouts also contain significant traces of this essential vitamin.
5. BEETROOTS
When researching for this article I noticed this vegetable popping up for its effects on lowering blood pressure.
Although not one of my favourite vegetables, this colourful vegetable is loaded with essential nutrients and contains high levels of potassium, iron, vitamin C, folate, manganese, and fibre.
Specifically, beetroot juice has been linked to a number of health benefits, and is used to treat issues relating to blood and digestion.
One study shows that consuming beetroot juice can potentially improve systolic and diastolic blood pressure in healthy older adults.
Other research found that beetroot juice has great potential to reduce Systolic BP and Diastolic BP, both in healthy individuals, as well as those with cardiovascular risk.
Scientists believe this is due to high levels of dietary nitrate found in beetroots. When consumed, the body converts this compound into biologically active nitrite and nitric oxide, the latter which is responsible for dilating and relaxing blood vessels.
I’ve been experimenting with beetroot juice recipes, which I’ll share when I’ve found a great concoction. If you’ve got any good beetroot juice recipes make sure to share it with me.
I’d love to know:
Have you had any issues with your blood pressure?
Have you successfully lowered your blood pressure naturally or with medical means?
Do you have any tips that worked for you in lowering your blood pressure?
Has beetroot juice helped you by any chance?
(You can answer below, or to me by email or in the More Life Health Facebook Community).
SOURCES
https://www.webmd.com/hypertension-high-blood-pressure/guide/blood-pressure-causes#1
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410 https://medlineplus.gov/highbloodpressure.html https://www.heart.org/en/health-topics/high-blood-pressure https://www.webmd.com/hypertension-high-blood-pressure/guide/diastolic-and-systolic-blood-pressure-know-your-numbers#1
https://www.nhs.uk/conditions/high-blood-pressure-hypertension/treatment/