High blood pressure (BP), also called hypertension, is a health condition where pressure in the arteries is elevated above normal levels. The World Health Organisation estimates that 1.28 billion adults aged between 30 and 79 years worldwide are affected, with most sufferers living in low and middle-income countries. Furthermore, it is estimated 46% of adults with hypertension are unaware that they have this condition, and if left untreated, it can lead to health issues including heart disease, vision problems, kidney failure and strokes. Hypertension usually responds well to medication, with physicians often prescribing drugs such as beta blockers, ACE inhibitors and diuretics, but there are also methods that can help lower blood pressure naturally, without medical intervention.
If your medical provider has prescribed medication, continue taking it until you talk to them about other methods to address high blood pressure. Do not stop any medicines without your doctor’s guidance.
The natural methods used to lower blood pressure are explored below.
Reduce Sodium
Table salt is a white, crystalline solid that comprises sodium chloride. It is the sodium ions present in table salt that can lead to health issues.
Studies have consistently shown that reducing salt intake, more specifically sodium intake, has measurable benefits for lowering blood pressure. The impact of sodium on blood pressure varies depending upon the person, but the recommended sodium intake limit, according to the World Health Organisation, is 2000 mg a day of sodium for adults, which equates to approximately 5000 mg (or 5 g) of salt per day. A diet high in sodium can lead to raised blood pressure, increased risk of cardiovascular disease, obesity and gastric cancer.therefore reduction of sodium intake can provide significant health advantages.
There are various ways to lower sodium intake, including:
- Choosing low-sodium alternatives
- Eating foods that are freshly prepared, with minimal processing
- Limiting consumption of commercial sauces, dressings and instant products
- Experimenting with herbs and spices to season food, instead of salt
Low sodium salt alternatives usually contain potassium chloride, asodium chloride (salt) substitute that does not elevate blood pressure when consumed. However, switching to a salt substitute that contains potassium salts instead of sodium is not advised if patients have kidney failure, heart failure or diabetes, or are taking certain prescription drugs, such as captopril, due to the risk of hyperkalemia (high potassium).
If you are unsure, always consult a medical professional before starting a new diet regime.
Blood pressure busting foods
While using sodium alternatives as seasoning is one way of reducing blood pressure, anotherapproach is to eat foods naturally packed full of nutrients and compounds known to support heart health and a healthy BP. Examples include foods that are high in potassium or magnesium.
Foods that contain potassium
Potassium is more than a sodium substitute! It is a key mineral that helps maintain the balance of fluids in the body (homeostasis) and also helps the heart to function effectively. Some foods that naturally contain high levels of potassium include:
- Bananas
- Broccoli
- Brussels sprouts
- Parsnips
- Beans
- Nuts and seeds
- Beef
- Chicken
- Turkey
Foods that contain magnesium
Magnesium is an essential mineral that can help turn food into energy and ensures that the parathyroid glands, which regulate calcium levels in blood and are important for bone health, function normally.
Some magnesium-rich foods include:
- Pumpkin seed
- Almonds
- Spinach
- Cashews
- Wholemeal bread
- Potatoes
Read more about how to eat when you have high blood pressure.
If possible, adopting a nutrient-dense diet is always a good move and ensures that bodily functions and wellbeing are maintained. In addition, eating a range of foods can also help protect against non-communicable diseases such as heart disease, diabetes and cancer.
Reduce Caffeine
Caffeine affects everyone differently and research has shown that for people with normal blood pressure, moderate levels of caffeine consumption can reduce the risk of developing hypertension. However, it is well-known that drinking too much caffeine, through tea, coffee or caffeinated beverages, can lead to anxiety, heart palpitations and difficulty sleeping, even for those individuals with blood pressure in the normal range. This means that there is a balance, with the Food and Drug Administration (FDA) suggesting that 400 mg caffeine (four or five cups of coffee) is safe in most adults.
In individuals with severely high blood pressure, however, the advice is to avoid caffeine as recent research suggests that drinking two or more cups of caffeinated coffee per day could double the risk of death from a heart attack, stroke, or other type of cardiovascular disease.
The take home? Like most things, moderation is key and while excessive consumption of caffeinated drinks can lead to adverse effects, moderate consumption can be safe and beneficial.
Exercise
Regular exercise is undoubtedly part of a healthy lifestyle, and research shows that movement has incredible benefits for lowering blood pressure. A review of other research in the area by Brown and co-workers concluded that:
- Exercise lowersblood pressure in approximately 75% of individuals with hypertension
- Women may reduce blood pressure through exercise more than men
- Middle-aged people glean greater benefits than young or old individuals
- Low to moderate intensity training is more effective at reducing hypertension than high intensity training
- A decrease in BP is evidenced rapidly after starting a training regimen, with sustained blood pressure reduction seen in those with hypertension for 24 hours following a single exercise session
In addition to reducing blood pressure, exercise may also help strengthen the heart, reducing forces on the arteries, which over time can help blood flow more efficiently around the body. These combined effects can diminishthe risk of full-scale hypertension and heart-related conditions in later life.
However, while certain types of exercise work well to prevent or control high blood pressure, particularly exercises designated as being low and moderate intensity, hypertensive patients should avoid exercise that is particularly intense.
Always be sure to consult your doctor before starting a new exercise program, especially if you have any risk factors for cardiovascular disease such as high blood pressure.
Lower Alcohol Intake
Frequently drinking alcohol in more than moderate amounts can have detrimental impacts on overall health, including raising blood pressure above normal levels. Alcohol can also reduce the effectiveness of antihypertensive medication, is linked to weight gain, and can increase risk of certain cancers, heart disease, liver disease and brain damage.
Research published in The Lancet has shown that drinking lessalcohol reduces blood pressure in a dose-dependent manner, i.e. drinking fewer units per week leads to a direct reduction in blood pressure. In addition, it was also suggested that for those who drink more than two alcoholic beverages per day, intervention to bring the consumption back down would alleviate the public health burden from alcohol-related diseases.
As well as reducing the risk of disease, lowering alcohol consumption can also lead to improvements in energy levels, appearance, mood, and other aspects of overall well-being.
Manage Stress
Life can be stressful. Work, family commitments, and broader societal changes can all contribute to stress, leading to elevated blood pressure. Not only is reducing stress a good idea for mental health, it can also benefit physical health, including blood pressure.
The avenues to a less stressfull life vary depending on the individual. Some people find that relaxing activities such as meditation or reading help them, while others prefer engaging in physical activity. Some tried-and-tested stress-reducing methods include:
- Listening to music
- Playing music
- Watching a comedy
- Yoga
- Resistance training
- Walking in nature
- Art
- Breathing exercises
- Spending quality time with family or friends
Once a stress-busting method has been identified, try to engage with it regularly to promote a better and more resilient mental health.
Address Sleep Issues
Low sleep quality is linked to higher blood pressure in nearly everyone, from adolescents, where poor sleep quality can cause prehypertension, to people in midlife and beyond. Working on sleep quality can go a long way when addressing high blood pressure.
Some ways to improve sleep include:
- Avoiding screens an hour before bed
- Sleeping in a completely dark room
- Keeping a consistent bedtime, even on weekends
- Avoiding caffeine after noon
Monitor blood pressure from the comfort of home
While going to the doctor to check blood pressure and gain advice on how to monitor and improve it is undoubtedly useful, being able to check your BP at home is the best way to see progress. This is precisely what the Aktiia system is made for. Unlike traditional cuff-based devices, Aktiia’s blood pressure monitor uses an optical sensor and a proprietary Optical Blood Pressure Monitoring (OBPM) algorithm to measure blood pressure at optimal moments throughout the day. The regularity of data collection provides an opportunity to identify patterns and notice how changes in lifestyle can impact blood pressure.
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Summary
While antihypertensive medication can be an effective way to treat hypertension, and in some cases is the only way to keep blood pressure under control, there are natural ways to reduce both hypertension and its likelihood. Proven ways include decreasingsodium intake, cutting back on caffeine, engaging in regular physical activity and ensuring good quality sleep at night.
If you are concerned about your blood pressure, it is best to speak to your doctor or physician as they can advise on the best way to manage it, either through use of medication or by adjusting lifestyle habits.
Disclaimer: The information in this article is intended for educational purposes only. It does not replace medical advice, nor should it be used as a treatment plan. If you are diagnosed with hypertension, do not stop taking your medication or start taking steps to naturally lower your BP before talking to your doctor.
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