So, your doctor has just told you that you have hypertension, a disease of a lifetime. Now what? What is this hypertension? What causes it?
There are many ways you can lower your blood pressure using traditional methods. It changes under the influence of a coordinated diet, training and other changes in the regime.
According to the Center for Health Statistics, 29.1% of adults suffer from chronically high blood pressure (hypertension).
Hypertension belongs to the category of "slowly killing" diseases. Such "slow killers" show almost no external symptoms, but can lead to death if they are ignored.
Other examples of slow killers are diabetes, heart disease, cancer, mesothelioma, asphyxiation, chronic viruses (hepatitis B and C)
Hypertension, if left untreated, can lead to heart disease, which is in the first place in the list of slowly killing diseases. According to the American Health Association, the largest number of people die from cardiovascular disease worldwide, with an estimated 17.3 million deaths annually.
What is high blood pressure? (Hypertension)
Your blood pressure rises when your heart is forced to work especially hard. Pressure can rise for a certain time and increase due to anxiety and other stress factors. Chronically high blood pressure in medicine is called hypertension.
Hypertension can harm the heart and vascular system. It is important to keep the pressure within normal limits so that the body constantly receives oxygen-enriched blood.
Every organ in the human body needs oxygen to live. Blood is pushed out by the heart into the arteries and “carries” oxygen throughout the body. Then, oxygen-free blood returns to the heart to re-enrich itself with oxygen, and the whole cycle repeats.
When arteries become damaged, they become less flexible that can be caused by clogging with plaques, cholesterol clots, or scars. If such a condition is triggered, it can flow into heart attacks, strokes, problems of the cardiovascular system and other diseases.
What causes an increase in blood pressure?
No one knows why some people are more prone to hypertension than others, but it’s important to know the main risk factors. Some of them can be eliminated, while others are not, but the good news is that hypertension itself can actually be controlled.
Factors that increase the risk of falling into the category of hypertension:
- Passive lifestyle
- High in salt, trans fats, saturated fats and sugar in the diet
- Large quantities of alcohol and cigarettes
- Birth control
- Concomitant diseases such as diabetes, kidney disease, gout
- Age (the more, the higher the chances of getting hypertension)
Without treatment, hypertension causes permanent damage to organs, leading to heart attacks and heart failure, strokes, peripheral arterial disease, renal failure and other health problems.
Blood pressure measures the force with which the heart pushes blood into the arteries (systolic pressure), and then fill the blood with oxygen in the resting phase (diastolic pressure). In the value of blood pressure, the upper digit is the value of systolic pressure, and the lower is diastolic.
The recommended pressure is 120/80 mm Hg. The pre-hypertensive state starts from 120/80 to 139/89 mm. Hg. Art. High blood pressure is considered to be from 140/90 mm. Hg. Art. and higher.
Along with lifestyle changes, there are many methods of traditional medicine to lower blood pressure. Try a few of these remedies and find one that is right for your body.
23 natural ways to lower blood pressure at home without medication
Garlic is gaining more and more popularity due to its use to reduce pressure. This plant also dilutes the blood, so it is generally great for improving heart health.
In addition, garlic is a natural laxative, which means that it expels excess salts and water from the body through urine. This effect relieves stress from a loaded heart, thereby reducing blood pressure.
Method of application: if the smell of garlic is too harsh for you, the common odorless garlic supplements are also quite applicable.
- If you can’t eat a whole clove of garlic at a time, put a slice in your mouth and suck the juice for 15 minutes.
- You can also grind 1-2 cloves, mix with a glass of water and drink.
- Another way is to put the finely chopped pieces of garlic on a piece of some fruit and pour over honey.
- Tip - Try adding a couple of cloves to your smoothie.
Carrots in large quantities contain antioxidants: beta-carotene, vitamin A, vitamin C. Antioxidants reduce the amount of free radicals that cause cancer, and also fight against vascular damage and cell death.
Still in carrots there are a lot of electrolytes and potassium. Potassium perfectly maintains fluid balance in the body and normalizes blood pressure, thereby positively opposing the action of sodium. When consumed in large quantities, sodium can negatively affect blood pressure.
Method of application: drink 1-3 glasses of carrot juice every day. Be sure to buy natural juice and drink it without adding sugar.
Tomatoes contain beta-carotene, vitamin E, potassium and antioxidants - elements that perfectly cope with high blood pressure.
Tomatoes also contain lycopene, a chemical that gives them a deep red color. Lycopene acts as an antioxidant, reducing the level of bad cholesterol and preventing the formation of fatty deposits in the arteries (atherosclerosis). These formations can lead to cardiovascular disease.
How to use: Every day, eat a plate of tomatoes, tomato paste or tomato juice, just avoid the tomato paste sold in stores, it contains too much salt. If the taste of tomato is not pleasant to you, try taking lycopene supplements.
Celery is widely used to relieve pressure in Chinese culture, namely, the Chinese used celery seeds to lower their blood pressure.
Celery is a fibrous vegetable that acts as a laxative. Laxatives wash away excess water from the heart and body, which causes a decrease in pressure.
Method of application: Add celery seeds to tea and dishes or drink freshly squeezed celery juice three times a day.
Pomegranates - fruits with hard peels and edible juicy seeds inside - are rich not only in nutrients, but also in antioxidants - in particular, tannin and anthocyanin.
In pomegranates, you can find substances such as phytochemicals, flavonoids, polyphenols and punicalagin.
Phytochemicals are usually found in plant foods and, in their action, they, as antioxidants, prevent cell damage. Flavonoids and polyphenols fight heart disease and cancer.
Punikalagin is a complex substance, for which the health benefits of pomegranate are more appreciated. It improves the functioning of the heart, lowers the level of bad cholesterol and increases the good, lowers blood pressure and counteracts clogged arteries (atherosclerosis).
Pomegranate has more antioxidants than red wine, cherries, and even green tea!
Method of application: add pomegranate seeds to salads or make a fragrant drink out of them.
6. Beets and radishes
Beets and radishes are underestimated and neglected vegetables, but both of them contain a lot of nitrates, which remarkably reduce pressure by expanding blood vessels. After consumption, nitrates are converted into dilating vessels of nitric oxide. Nitric acid dilates blood vessels, regulates blood pressure, reduces endothelial inflammation and platelet accumulation.
Both beets and radishes will help reduce pressure.
Method of application: the best option is juice from beets or radishes. Drink such juice daily and use these vegetables in cooking!
Sesame oil includes omega-6, polyunsaturated fatty acids, vitamin E and sesamine, which will help cope with high blood pressure, cardiovascular disease and diabetes.
Sesamine is a lignan complex substance of sesame oil that has been shown to lower blood pressure and reduce cholesterol absorption in the body.
Polyunsaturated fatty acids along with sesamine relax the walls of arteries and relieve tension from them.
How to use: for at least 2 months, include 25-30 grams of sesame seeds in your daily cooking process.
Ginger has been used for centuries in Asian and Indian cultures, especially for its health benefits. It perfectly prevents the occurrence of heart disease, lowers blood pressure, lowers cholesterol and prevents the development of blood clots.
Ginger lowers bad cholesterol (low density lipoprotein), preventing the formation of plaques on the walls of blood vessels, which can lead to increased pressure.
Ginger dilutes blood, preventing the formation of blood clots, which interfere with the free flow of blood through the whole body. Thus, you can reduce the risk of a heart attack or stroke.
Method of application: add fresh ginger to your juices and smoothies and try to include it in your usual dishes.
9. Coconut water
Coconut water is full of potassium and magnesium electrolytes, which the heart muscle needs.
Coconut water reduces pressure, being a potassium diuretic, freeing the body from excess water, but leaving vital potassium.
It is best to take natural coconut water bottled in raw form.
Method of application: Drink 150 ml of natural coconut water from 1 to 3 times a day. The effect depends on weight, so if you are among those who are heavier, drink it 3 times a day.
10. Cayenne pepper (capsaicin)
Cayenne pepper is known as a good dilator of blood vessels: it quickly increases them, which facilitates the flow of blood. A faster and more efficient current does not press so hard on the walls of the arteries, thereby lowering the pressure.
Capsaicin is one of the main components of red pepper, and the sharper the pepper, the more capsaicin in it.
Cayenne pepper helps create new red blood cells, improves the blood structure and is involved in blood detoxification. It is believed that in the process of detoxification, Cayenne also removes plaques from the walls of blood vessels.
Moreover, it is known that cayenne pepper stops bleeding, so if you cut it, you can sprinkle a little cayenne pepper on it.
Method of application: the recommended dose is 1 teaspoon of cayenne pepper per day, so divide this spoon into 3 receptions during the day and eat. You can try capsaicin supplements if the pepper is too hot for you.
11. Dark chocolate (cocoa)
Dark chocolate is made from cocoa beans (Theobroma cacao) and is a real storehouse of antioxidants, including polyphenols, flavonoids, catechins.
In addition to the content of flavonoids in cocoa beans, they also have many flavanols.
Flavanols are phytonutrients known as plant nutrients. Quite a few other products that would contain such a large amount of flavanols.
Flavanol is present in varying amounts in some fruits, vegetables, tea, raw grape juice, wine and cherry, and flavanols are especially high in black tea and red wine.
Flavonols secrete chemicals such as nitric oxide, which fight the free radicals that cause cancer, and this process is especially important for intercellular health.
Nitric oxides are simply necessary to maintain a healthy body, because in the activated form they expand blood vessels, facilitating the circulation of blood throughout the body. Through the dilated vessels, blood quickly delivers oxygen and nutrients to each part of the body, and the dilated vessels themselves reduce the level of stress in the body. In turn, this helps in the fight against high blood pressure, reduces the risk of strokes and heart attacks.
In moderate amounts, dark chocolate has the same effect of reducing the risk of heart disease and stroke and provides the necessary blood circulation.
Among other proven advantages of dark chocolate: it lowers the level of bad cholesterol while increasing good, protects against skin damage, making it softer, starts the brain and provides the necessary vitamins and minerals
Method of application: make sure that chocolate or cocoa powder contains at least 50-80% cocoa to get the expected benefits of flavanoids. In general, remember that the higher the cocoa content in chocolate, the more nutritious it is.
This seasoning - cardamom - has been used in Ayurveda medicine for thousands of years. It is widely used for the treatment of heart disease and gastrointestinal disorders, kidney problems and respiratory diseases.
Cardamom is known for its antioxidant effect, the ability to fight spasms, blood clots and cancer, to support the work of the stomach.
Cardamom causes vasodilation (widening of blood vessels) and allows blood to flow more freely, which reduces blood pressure.
Method of application: Mix 1 teaspoon of cardamom powder with natural honey in a cup of warm filtered water and drink twice a day.
13. Hibiscus tea
Hibiscus around the world is used to reduce pressure. It acts as a diuretic, removing excess fluid from the heart and tissues, which reduces pressure on the walls of blood vessels. The walls of the vessels relax, the blood speed decreases and the pressure also tends to decrease.
A study conducted in 2008 showed that 3 cups of hibiscus tea per day for 6 weeks reduce systolic blood pressure by 7 mm. Hg. Art.
Method of application: Pour dried leaves with a cup of unfiltered water, add honey and lemon to taste.
Through centuries, hawthorn has been used against heart, blood and respiratory diseases. High blood pressure, arrhythmia, chest pain, atherosclerosis, and heart failure were treated with hawthorn fruits.
Also in the hawthorn there are flavanoids - antioxidants that destroy free radicals, which help to expand blood vessels and protect them from damage and facilitate blood flow.
Method of application : drink tea from hawthorn 1-3 times a day.
15. Cat's Claw
Cat's claw (uncaria toentosa) is a popular plant in China, South and Central America. In China, it is widely used just as a way to lower blood pressure.
By dilating blood vessels and facilitating blood flow, a feline claw helps lower blood pressure. In addition, the plant is a mild laxative and relieves the body of the harm of excess fluid.
The cat's claw contains tannins and flavanols, which contribute to the release of nitric oxide, which is necessary for cell health and successfully fights cancer.
Activated nitric oxide dilates blood vessels and allows blood to circulate easily throughout the body, delivering vital oxygen and nutrients throughout the body. Vasodilatation relieves tension in the body, simultaneously reducing pressure and reducing the risks of stroke and heart attacks.
Method of application: the usual daily dose of cat's claw is 350 mg, brewing tea from a cat's claw can be a good alternative.
Not quite the first thing that comes to mind on the idea of reducing pressure, but this plant is not only a beautiful Christmas decoration.
Mistletoe launches the immune system, lowers blood pressure and helps to cure cancer and hepatitis. Mistletoe extract contains the active substance - alkaloids, which lower blood pressure by controlling nerve impulses along the heart and artery walls.
The effect of mistletoe on the pressure is smooth, but it lasts a long time.
Method of application: in raw and unprocessed form, the use of mistletoe can be harmful and dangerous. Always consult your doctor before using mistletoe extracts to avoid hypotension (pressures below normal).
17. Curcumin (turmeric)
Curcumin is the main substance of turmeric. Turmeric is one of the most studied spices in the world, it is especially known for the significant elimination of inflammatory processes in the body. By reducing inflammation, turmeric improves blood flow and the functioning of the heart and blood vessels.
Turmeric can get rid of plaques on the walls of blood vessels and make blood more fluid, which will lead to a decrease in pressure.
Method of application: add a little turmeric, ginger and honey to your favorite tea. Of course, capsule supplements can also be used.
18. Omega-3 fatty acids
Omega-3s excellently lower blood pressure and cholesterol.
Fish oil contains the so-called essential fatty acids - polyunsaturated fats, which are derived from linoleic (omega-3), linoleic (omega-6) and oleic (omega-9) acids. These fats are irreplaceable, because our body cannot independently produce them, and their consumption with food from the outside is required.
The balanced ratio of the amount of Omega-6 and Omega-3 fats we need is between 2: 1 and 4: 1. With regards to the Americans, their ratio is between 10: 1 and 30: 1. Unfortunately, a significant portion of the population is deficient in Omega-3s.
Omega-3 fats are important in the process of eliminating inflammation in the body, which prevents heart disease, autoimmune diseases, strokes and mental disorders (brain inflammation). It is also widely known that omega-3 fats are effective in combating depression and aggressiveness.
Method of application : a large amount of Omega-3 is found in oily fish (salmon, herring, trout, krill, canned tuna and sardines). The recommended daily dose of omega-3 fats is 1000 mg.
19. Vitamin D
Vitamin D is the “sun” vitamin that regulates more than 200 genes. He is responsible for cell growth and development. Typically, 50-90% of vitamin D is absorbed by the body directly from the sun, and the rest is nutrition. Natural sources of vitamin D include eggs, oily fish, fortified dairy products, and meat.
As we spend less and less time outside, vitamin D deficiency is increasing: worldwide, more than a billion people suffer from vitamin A deficiency. A lack of this essential vitamin can lead to hypertension and a number of other problems - mental illness, cancer, birth defects, and autoimmune diseases.
A study published in 2004 illustrates that supplementation with vitamin D helps lower blood pressure because it suppresses the hormone renin, which is similar to the effect of antiotensin-converting inhibitors (ACE inhibitors). ACE inhibitors, in turn, are often prescribed as antihypertensives.
How to use: if you are going to take supplements, use D3 (cholecalciferol), not D2 (ergocalciferol): Vitamin D3 is an active form that our body can use. 2000 IU - recommended dose per day.
CoQ10 is an organically produced enzyme that contains antioxidants that are excellent for maintaining heart health.
CoQ10 has proven to be a means of lowering blood pressure and reducing the thickness of the heart muscle (hypertrophy). Side effects from taking CoQ10 were not detected, since this enzyme is naturally found in the body.
Method of application: According to the Mayo Clinic, for the treatment of hypertension, you need to take 60-360 mg of the enzyme every day for 8-12 weeks.
21. French lavender
Lavender fragrance is actively used to relax the body, thoughts and soul. The plant is famous for its ability to lower heart rate and blood pressure.
One study shows that aromatherapy with certain essential oils can lower blood pressure; a mix of lavender, ylang-ylang and bergamot helps a lot. On the advice, you need to do this aromatherapy once a day for a month.
Method of application: Use lavender oil or include lavender in pastries and ordinary dishes.
22. Relax and listen to classical music
Unexpectedly, stress plays a huge role in cardiovascular disease. Music is calming and can be used in anti-stress therapy, as it subconsciously affects our mood. The right type of music can have a calming effect and lower blood pressure.
Listening to music for at least 30 minutes a day will help get rid of anxiety, lower heart rate and pressure.
According to one study, a slower pace of music leads to a significant reduction in pressure, while rap, pop, jazz and rock give the opposite effect.
Method of application: take some time every day and listen to the works of Giuseppe Verdi or Beethoven's symphony.
23. Exercise - Start Walking
Fullness creates an additional load on the walls of the arteries and makes the heart work 24 hours a day in an increased mode. Being overweight also puts you at risk for other health problems, such as atherosclerosis, which can lead to hypertension, diseases of the cardiovascular system, strokes and heart attacks.
A sedentary lifestyle increases the risk of hypertension by 30%, so walking is the best exercise for the whole body. Research has shown that light exercise (brisk walking or jogging) helps lower blood pressure. Daily walking also contributes to easy falling asleep and good sleep.
Method of application: 30 minutes of aerobic exercise every day.
It is important to keep your blood pressure within normal limits. Unfortunately, there is no cure for hypertension, but remember that there are natural, homemade ways to lower blood pressure. Of course, you should reconsider your lifestyle, which can be a direct cause of hypertension.
A balanced diet and exercise are equally important in lowering blood pressure. Many ways can help you with this - you just need to find the tool that is right for you!