7 Ways to Manage High Blood Pressure Naturally.
High blood pressure (HBP) is the most common type of cardiovascular disease. It is also the leading cause of kidney failure, cerebral hemorrhage, and myocardial infarction. Adopting healthy habits like eating healthy foods, exercising regularly, and getting enough sleep can reduce your risk of developing high blood pressure. However, it's important to know that not everyone has the same lifestyle. Some people are at higher risk for developing HBP than others due to genetics or other factors. Here are 7 ways you can manage your high blood pressure naturally.
High blood pressure and unhealthy lifestyles
It's widely known that many factors can increase your risk of high blood pressure, including genetics, obesity, and other health issues. But even if you have a healthy lifestyle, you could still develop high blood pressure.
Some people are at higher risk for developing high blood pressure than others because of their genetic makeup or other factors. For example, African Americans are 1.5 times more likely to have HBP than Caucasians are.
The good news is that there are ways to manage your high blood pressure naturally. Here are 7 ways to manage your high blood pressure without taking medication:
1) Eat healthy foods
2) Exercise regularly
3) Get enough sleep
4) Quit smoking
5) Manage stress levels
6) Manage sodium intake
7) Manage alcohol intake
Herbal remedies for high blood pressure
1. Hawthorn
Hawthorn is one of the most well-known natural remedies for HBP. It is because hawthorn has several different properties that make it beneficial to people with high blood pressure. For example, hawthorn helps to lower the heart rate and reduce blood pressure in people with mild hypertension.
2. Garlic
Garlic is a rich source of the mineral selenium which has been shown to help regulate blood pressure levels in men who are predisposed to developing high blood pressure due to genetics.
3. Ginger
Ginger has been shown to help reduce blood pressure when taken regularly in an herbal tea or supplement form. The gingerols found in ginger have also been shown to lower total cholesterol and triglyceride levels while raising HDL cholesterol levels which may result in a lowered risk for cardiovascular disease.
Dieting to manage high blood pressure
It's important to have a healthy diet if you have high blood pressure. Foods that are good for you include vegetables, fruits, whole grains, and low-fat dairy products. These foods are full of nutrients so it'll be easier for your body to maintain healthy cholesterol levels, which are key in preventing high blood pressure.
Eating foods with dietary fiber also helps control your HBP. That's because dietary fiber slows the absorption of sugar into your bloodstream after eating, which can help lower your blood pressure levels. Eating fiber is especially important if you suffer from constipation since the lack of fiber affects digestion and can lead to constipation and hemorrhoids (swollen tissue in the anus).
Another food that's beneficial for those with high blood pressure is garlic. Garlic has been proven to lower blood pressure naturally by opening up the clogged arteries and improving blood circulation. This reduces the risk of heart attacks as well as strokes caused by high blood pressure.
Eating healthy foods to reduce high blood pressure
Eating healthy foods is one of the best ways to reduce high blood pressure. Healthy foods are foods that are low in fat, don't contain too much salt, and provide important nutrients like potassium, calcium, and vitamin C.
Some examples of healthy foods that may help control your HBP include:
- Salmon
- Strawberries
- Broccoli
- Spinach
- Tuna salad sandwich with a low sodium dressing
- Shrimp cocktail without the sauce
- Blueberry yogurt with a banana and strawberries
It's important to mention that not everyone can eat these types of food or consume them in large quantities. It's also important to mention that taking medication will lower your blood pressure more than any other natural remedy. But if you have been advised by your doctor to try natural remedies first, these 7 tips could help you manage your HBP naturally.
Exercising regularly to manage high blood pressure
It may seem difficult to find the time to exercise every day, but it's a good investment in your health. A study found that people who exercised four or more times a week were less likely to be diagnosed with hypertension or high blood pressure than those who did not work out at all.
Exercising regularly will help you lower your blood pressure by increasing your heart rate, strengthening your muscles, and leading to weight loss (if you need it). It also burns calories and lowers stress levels—both of which can contribute to high blood pressure.
Exercise can be tough for some people. If you're not used to working out, start with 20 minutes a day and gradually increase until you're exercising an hour a day. You should aim for at least 30 minutes of cardiovascular exercise and 10 minutes of strength training each day.
The importance of sleep
When you're sleeping, your body can recharge and restore. It's important to get a healthy amount of sleep for each night—seven hours or more is ideal for most adults.
You might be wondering how the amount of sleep affects your blood pressure. When you don't get enough sleep, your body releases adrenaline and cortisol, two hormones that increase blood pressure.
In one study, people who slept less than six hours per night had higher levels of adrenaline and cortisol in their system. When chronically deprived of a good night's rest, this can lead to high blood pressure.
Some people have a condition called sleep apnea. This disrupts the breathing pattern during sleep and decreases the oxygen level in the brain, which can also cause an increase in blood pressure levels. Sleep apnea is very common among those who are overweight or obese, so it's worth mentioning as a possible cause if you've been diagnosed with high blood pressure.
Conclusion
Understanding how to manage high blood pressure naturally is vital for a healthy lifestyle.
It may be difficult to improve your lifestyle overnight, but these 7 methods can help you reach your goal. Implementing a few of these tips at a time will make a difference and give you the energy you need to start on the next step.
To manage high blood pressure naturally, you need to work on your lifestyle, your diet, and your exercise. You can't think about how to manage high blood pressure naturally without involving those three areas of your life.