High blood pressure, also known as hypertension, affects a lot of people. It can be a serious problem because it makes your heart work harder than it should and can cause severe health issues, like heart disease or kidney failure.
While many take medications to control it, there are also natural ways that could help you manage this condition. Here’s a closer look at what you can do.
Eat Better to Feel Better
What you eat can make a big difference. Research says a diet that’s rich in fruits, veggies, whole grains, and lean proteins can help lower blood pressure.
There’s even a special diet plan called the DASH (Dietary Approaches to Stop Hypertension) diet that’s designed to help people with high blood pressure.
This diet emphasizes healthy foods while minimizing things like saturated fats and salt. So, think more greens and grains and less salt and junk food.
Natural Herbs That Help
Some plants and herbs can also help lower blood pressure. Garlic is a common one. It’s believed to relax blood vessels, which helps blood flow more easily, lowering your blood pressure.
Other herbs like hawthorn, passionflower, and valerian root have also been shown to help in some studies.
Move to Improve
Exercise is a powerful tool for good health, and that includes keeping your blood pressure in check. Activities like walking, cycling, or swimming are all good choices.
They help your blood vessels work better and reduce inflammation, which can lead to lower blood pressure. Lifting weights can also be beneficial because a stronger heart can pump blood more efficiently.
Keep Stress at Bay
Stress can mess with your blood pressure. Calming activities like deep breathing, meditation, or yoga can help you feel more relaxed and lower your stress hormones.
Don’t underestimate the power of a good night’s sleep and activities that you find relaxing, like reading or listening to music. These can also help you manage stress and, in turn, your blood pressure.
Supplements Can Help
There are also some over-the-counter supplements that some people find helpful for controlling blood pressure. Magnesium is one such supplement that relaxes your blood vessels and helps blood flow more smoothly.
Others like potassium, omega-3 fatty acids, and coenzyme Q10 have also shown promise in some studies.
Limit Alcohol and Caffeine
Both alcohol and caffeine can make your blood vessels tighten up, which can raise your blood pressure.
Drinking too much alcohol can also damage your heart and blood vessels over time. So, it’s best to consume these in moderation if you’re concerned about your blood pressure.
Before You Start
Before you try any of these natural methods, it’s a good idea to talk with your doctor.
While these approaches can be effective, they may not be the right fit for everyone, especially if you’re already on medication for high blood pressure.
It’s also important to get regular check-ups to see how you’re doing. Your doctor can help you keep track of your blood pressure and adjust your treatment as needed.
So, while medications are often needed, remember that there are other ways you can take control of your blood pressure.
Eating well, staying active, managing stress, and even some natural supplements could help you keep this common condition in check.
If you care about blood pressure, please read studies about High blood pressure drug linked to higher risk of deadly heart disease and findings of High blood pressure drug can slow down diabetic kidney disease.
For more information about blood pressure, please see recent studies that early time-restricted eating could help improve blood pressure, and results showing plant-based foods could benefit people with high blood pressure.
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