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Can I Manage Hypertension Naturally & How Can I?

Can I Manage Hypertension Naturally & How Can I?

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I have been wondering how can I control my blood pressure without using antihypertensives?

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Well, it is possible that you can use natural remedies to manage your condition. First, let’s get a better understand of hypertension.

Blood pressure the force that the blood exerts on the arterial walls as it passes through the arteries on its way from the heart. Less than 120/80 mmHg is considered a normal blood pressure reading, and hypertension begins at 130/80mmHg. With hypertension, the blood moves through the arteries more forcefully and is likely to damage the blood vessels and organs throughout the body.

In the United States alone, there are over sixty-eight (68) million cases of hypertension. So 1 in every 3 Americans is affected by high blood pressure. In fact, hypertension is one of the most prevalent conditions worldwide, affecting over a billion people. Many persons remain undiagnosed, and some, even though diagnosed, have great difficulty managing the illness efficiently. This could be either because they do are not sure how to do so, or the process is just too much for them, others do not appreciate having to take pills daily. The pharmaceutical journal reports that over 40% of patients are non-compliant with their antihypertensives. The fact is that many persons prefer to use natural methods to manage their blood pressure, rather than depend on the pharmaceutical approach. As such, they often ask; can I really control my hypertension naturally, and how do I do so?

Can Hypertension Be Managed Without Medication?

Pharmachologic means of treating hypertension is the most popular method; however, the condition can be controlled by more than just medications. For persons currently in the early stages of hypertension, such as prehypertension and stage one, they can employ natural methods. Making changes in your activity level, reaction to stress, and eating habits tend to reduce and maintain the blood pressure. Patients who have a higher stage of hypertension should also use natural remedies as an adjunct therapy to antihypertensives. Since their hypertension level is so far advanced, using only natural methods would not suffice. So, in short, yes, hypertension is controllable without the use of medication.

How Do I Manage High Blood Pressure Naturally?

For persons who prefer to take the non-pharmacological route to control their blood pressure, there are a number of ways to do so. Some of these natural methods include regular exercise, reducing alcohol, caffeine, and sodium intake, develop healthy stress-coping techniques, lose weight, stop smoking, and so many more.

Regular Exercise

Exercise is at the forefront of naturally managing hypertension because it is one of the most efficient ways to lower elevated blood pressure. Research suggests that being active reduces systolic blood pressure( the top number) by at least 4 to 9 mmHg (millimeters of mercury). So, if you work out for at least half an hour each day, you can see a significant reduction in your blood pressure.

Exercise causes the heart to become stronger, and a more robust heart will use less effort to work. When the heart utilizes less energy while pumping, the force exerted on the arteries gets reduced, which, in turn, lowers the blood pressure. Before starting your workout program, speak to your doctor about a safe and suitable exercise routine, especially if you have been sedentary for some time. It is advisable to begin slowly, then moderately increase the intensity and frequency of the workout sessions.

Reducing Alcohol, Caffeine, & Sodium Intake

Eating a large amount of salt-filled food causes sodium build up in the body; when this happens, the body retains water in an attempt to flush out the excess sodium. As such, there is an increase the blood pressure. There is overwhelming evidence that shows how sodium intake increases blood pressure. Researchers have also been able to prove how a reduction in sodium consumption helps to control hypertension. According to a combination of numerous studies conducted with over 4000 participants, “a modest reduction in salt intake for four or more weeks causes significant and necessary falls in blood pressure in hypertensive individuals, irrespective of sex and ethnic group.”

Research shows that 16% of hypertension cases worldwide are caused by excessive alcohol drinking, making it the most popular alcohol-related health condition. The alcohol affects the muscles within the blood vessel, which causes them to become constricted and narrow. As a result, the blood passing through the vessels need to use more force, ending in increased blood pressure. Caffeine has a vasoconstricting quality, meaning it causes the size of the blood vessels to decrease so that the blood has to force its way through, producing increased pressure. The intake of these substances must be moderate, but it is best for a hypertensive patient to avoid caffeine and alcohol. Try reducing the amount of these items you consume each time, so that gradually you will cease drinking and eating them.

Develop Healthy Stress-coping Methods

Stress is the body’s response to challenges. It is an overwhelming sense of psychological, physical, or emotional tension and is caused by existing internal or external factors. There are hormones within the body that are produced in response to stress. When they are released, there is an increase in blood pressure emerging from the heart beating faster, and the blood vessels getting narrow.

Stress in minimal amounts is good as it can help with escaping harm; however, extreme stress is bad for our health. Finding healthy means to reduce and deal with stress is advised. You can try activities like yoga and meditation.

Lose Weight

A study conducted in 2016 proves that losing only 5% of body mass can significantly lower high blood pressure. When there is excess weight, the heart has to pump harder to supply the extra tissues. This causes more force on the arteries and shows an increase in blood pressure. Shedding the additional weight makes the heart's work less forceful, as the left ventricle can pump blood to the entire body.

Stop Smoking

Smoking is terrible for our health in so many ways, and our heart is on that list. When a person smokes, each puff increases the blood pressure, sometimes temporarily; however, over time, there is a sustained increase in the blood pressure. The nicotine found, especially in cigarettes, constricts and hardens the blood vessels and also causes the heart to beat faster. Quitting smoking will not only help to reduce and control your blood pressure; it will help with your overall health. To quit smoking successfully, gradually reduce the number of cigarettes you smoke each day.

These practices have all been proven to be efficient natural methods of reducing and managing high blood pressure. If you are interested in this approach, speak to your doctor to work out a feasible plan. Try to incorporate as many of these as possible, and be consistent.

References

  • ‌ Cleveland Clinic. (2014). High Blood Pressure Diet: Foods to Eat & to Avoid https://my.clevelandclinic.org/health/articles/4249-hypertension-and-nutrition#:~:text=How%20does%20salt%20increase%20blood,your%20heart%20and%20blood%20vessels.
  • ‌ Measure up pressure down. (2013). High Blood Pressure Statistics. http://www.measureuppressuredown.com/PR/highBPStats_pr.asp#:~:text=High%20blood%20pressure%20(hypertension)%20is,not%20know%20they%20have%20it.
  • ‌He, F. J., Li, J., & MacGregor, G. A. (2013). Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials. BMJ, 346(apr03 3), f1325–f1325. https://doi.org/10.1136/bmj.f1325
  • Jennings, K. (2020, March 5). 15 natural ways to lower your blood pressure. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/318716#quit-smoking
  • ‌Magnifico, L. A. (2018, January 30). 7 Home Remedies for Managing High Blood Pressure. Healthline; Healthline Media. https://www.healthline.com/health/high-blood-pressure-home-remedies#exercise
  • Mayo Clinic. (2019). ‌Why exercise is medicine for high blood pressure. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206#:~:text=Regular%20physical%20activity%20makes%20your,decreases%2C%20lowering%20your%20blood%20pressure.
  • Mayo Clinic. ‌Stress and high blood pressure: What’s the connection? (2019). https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Your%20reaction%20to%20stress%20may,your%20blood%20vessels%20to%20narrow.
  • Pharmaceutical Journal. (2017). Up to 40% of patients not taking their blood pressure tablets as prescribed. https://www.pharmaceutical-journal.com/news-and-analysis/news/up-to-40-of-patients-not-taking-their-blood-pressure-tablets-as-prescribed/20202883.article?firstPass=false
  • Wellbeing. (2019). ‌Blood pressure and the heart. https://www2.hse.ie/wellbeing/alcohol/physical-health/alcohols-effect-on-the-body/blood-pressure-and-the-heart.html
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Hypertension makes every body sicsick.

It ia imprtant what to stop and what to start. Eat healthy eat green avoid milk & milk producta each person is important so stayi g alm is needed have good vreen food avoid mear and mormore.

  • add comment
  • 0
avatar

Take natural fruits aand take a lot of rest

  • add comment
  • 0
A

Why don't you try "YOGA" for a month? It definitely works. It's ancient Indian technique to overcome lot of problems.

  • add comment
  • 0
avatar

Yes you can manage hypertension naturally. Actually, my mom has hypertension too and presently, she can manage it. There are many ways to manage hypertension. First, you need to keep track of your blood pressure which means you have buy a digital or aneroid sphygmomanometer. Eat nutritious foods such as vegetable and fruits. You can eat meat but don't regularly. Of course you should exercise or even just do simple things your body needs to move like running with your dog or walking. You should also try meditating to clear your mind and lessen your stress. I also required you to lessen the habit of eating salty foods. With perseverance and consistently doing these everyday, of course you can manage it!

  • add comment
  • 0
avatar

Methods for controlling hypertension without prescription

Lose additional pounds and watch your waistline.

Practice routinely.

Eat a solid eating regimen.

Diminish sodium in your eating regimen.

Limit how much liquor you drink.

Stop smoking. ...

Scale back caffeine.

Diminish your pressure.

Monitor your blood pressure regularly and consult your doctor

Get support

  • add comment
  • 0
avatar

Yes you can and these are a some ways to control it.. Know your numbers – Understanding what blood pressure is and what your numbers are is an important first step. At its simplest, blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. Work with your health care team to determine your individual blood pressure goals and treatment plan if your numbers are too high.

2. Eat right – A diet with excessive sodium (salt) may cause a person to retain fluid, which can lead to higher blood pressure. Potassium can help the body balance this sodium. Foods high in potassium include bananas, plain baked potatoes, avocados and cooked white beans.

3. Stay active – On average, people who are more active tend to have lower heart rates, which means the heart does less work each time it contracts, reducing the pressure on arteries. Adults should be active at least 30 minutes each day.

4. Reduce stress – Many Americans respond to stressful situations by eating more, getting less exercise, drinking or smoking. Plus, a stressful situation can also increase blood pressure for a short period of time. Try to reduce the occurrence of these situations and look for healthy ways - like meditation or walking - to help you deal with stress.

5. Set alcohol limits and eliminate tobacco – Over time, consuming a high amount of alcohol can damage the heart. Recommendations are for women to limit themselves to one drink a day and for men to two drinks to avoid seeing an increase in blood pressure. Tobacco use and secondhand smoke can immediately raise blood pressure levels and cause damage to the lining of arteries. If you’re interested in quitting your tobacco use, call 1-800-QUIT-NOW.

6. Take medication – Your doctor may recommend taking a blood pressure medication to keep levels steady. Be sure to follow the directions provided for taking the medications to ensure you’re getting the most benefit from them.

With Measure Up/Pressure Dow

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Absolutely YES! Here are 17 tips to Manage Hypertension

1. Get more exercise.

Regular exercise, even as simple as walking, seems to be just as effective at lowering blood pressure as commonly used BP

drugs, according to a 2018 meta-analysis of hundreds of studies. Exercise strengthens the heart, meaning it doesn’t have to

work as hard to pump blood. Dr. Williams recommends shooting for 30 minutes of cardio on most days. Over time, you can

keep challenging your ticker by increasing speed, upping distance, or adding weights. Losing even a little weight will also help

ease hypertension.

2. Let yourself relax.

Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and

constrict blood vessels, causing your blood pressure to spike. But breathing exercises and practices like meditation, yoga, and

tai chi can help keep stress hormones—and your blood pressure—in check, Dr. Williams says. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.

3. Cut down on salt.

Although not everyone’s blood pressure is particularly salt-sensitive, everyone could benefit from cutting back, says Eva Obarzanek, Ph.D., research nutritionist at the National Heart, Lung, and Blood Institute. The American Heart Association recommends

aiming for 1,500 mg of sodium in a day, and certainly no more than 2,300 mg (about a teaspoon). Obarzanek suggests treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and

sandwiches.

4. Pick potassium-rich foods.

Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph.D., R.D., a professor of

preventive medicine at Northwestern University Feinberg School of Medicine. (The nutrient encourages the kidneys to excrete

more sodium through urination.) We all know about the potassium in bananas, but foods like potatoes, spinach, and beans

actually pack more potassium than the fruit. Tomatoes, avocados, edamame, watermelon, and dried fruits are other great

sources.

5. Adopt the DASH diet.

Alongside the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication. The diet

emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2,300 mg, with an ideal limit at that all-important 1,500 mg. Research shows DASH can reduce BP in just four weeks and even aid weight loss.

6. Indulge in dark chocolate.

The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts haven’t determined an ideal percentage of cocoa, says Vivian Mo, M.D.,

clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits you’ll get. Chocolate can’t be your main strategy for managing blood pressure, Mo says—but when you’re craving a treat, it’s a

healthy choice.

7. Drink wisely.

Too much booze is known to raise blood pressure—but having just a little bit could do the opposite. Light-to-moderate drinking (one drink or fewer per day) is associated with a lower risk for hypertension in women, per a study following nearly 30,000

women. One drink means 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. “High levels of alcohol are clearly

detrimental,” Obarzanek says, “but moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”

8. Switch to decaf.

A 2016 meta-analysis of 34 studies revealed that the amount of caffeine in one or two cups of coffee raises both systolic and

diastolic blood pressure for up to three hours, tightening blood vessels and magnifying the effects of stress. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” says James Lane, Ph.D., a Duke University

researcher who studies caffeine and cardiovascular health. “And caffeine exaggerates that effect.” Decaf has the same flavor

without the side effects.

9. Take up tea.

It turns out that lowering high blood pressure is as easy as one, two, tea. Adults with mildly high blood pressure who sipped

three cups of naturally caffeine-free hibiscus tea daily lowered their systolic BP by seven points in six weeks, a 2009 study reported. And a 2014 meta-analysis found that consuming both caffeinated and decaf green tea is associated with significantly

lowering BP over time. Tea’s polyphenols and phytochemicals (nutrients found only in fruits and veggies) could be behind its

benefits.

10. Work less.

Putting in more than 40 hours per week at the office raises your risk of hypertension by 17%, according to a study of more than 24,000 California residents. Working overtime takes away time for exercise and healthy cooking, says Haiou Yang, Ph.D., the

study’s lead researcher. Not everyone can clock out early, but if you work a 9 to 5, try to log off at a decent hour so you can

work out, cook, and relax. (To get in this habit, set an end-of-day reminder on your work computer and peace out as soon as

you can.)

11. Sit less, too.

In the age of working from home, it’s easier than ever to accidentally sit at your desk all day. Study after study after study has

shown that interrupting prolonged sitting time at work can reduce hypertension, working in tandem with other practices like

exercising, eating well, and getting enough sleep. Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less.

12. Relax with music.

The right tunes (and a few deep breaths) can help bring your blood pressure down, according to research out of Italy.

Researchers asked 29 adults who were already taking BP medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. When they followed up with the subjects six months later, their blood pressure had

dropped significantly. Louder, faster music probably won’t do the trick, but there’s no harm in blissing out to an ambient track

or two.

13. Try fermented foods.

A 2020 meta-analysis of over 2,000 patients found that eating fermented foods—specifically supplements made from fermented milk—was associated with a moderate reduction in blood pressure in the short term. The culprit could be the bacteria living in

these foods, which might produce certain chemicals that lower hypertension when they reach the blood. Other fermented foods, including kimchi, kombucha, and sauerkraut, haven’t been studied in the same way, but they probably can’t hurt.

14. Seek help for snoring.

Loud, incessant snoring is a symptom of obstructive sleep apnea (OSA), a disorder that causes brief but dangerous breathing

interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a

hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D.,

medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.

15. Focus on protein.

Replacing refined carbohydrates (like white flour and sweets) with foods high in soy or milk protein (like tofu and low-fat dairy)

can bring down systolic blood pressure in those with hypertension, findings suggest. “Some patients get inflammation from

refined carbohydrates,” says Matthew J. Budoff, M.D., F.A.C.C., professor of medicine at the David Geffen School of Medicine and director of cardiac CT at the Division of Cardiology at the Harbor-UCLA Medical Center, “which will increase blood pressure.”

16. Try to lose weight.

This may be easier said than done, but Dr. Weinberg says it can make a big difference in your blood pressure. “If the heart is

pumping against a smaller network of blood vessels through a body, it’s going to be working less hard,” she explains. “We don’t want the heart to be working very hard—we want it to work efficiently.”

It’s also important to keep tabs on your waistline, the Mayo Clinic says. As a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35

inches.

17. Monitor your blood pressure at home.

Doing this alone won’t lower your blood pressure, but it can help you get a good sense of where you’re at on a regular basis.

“When you’re in the doctor’s office, it’s a snapshot,” Dr. Weinberg says. “It may not be accurate and a true representation of

you.” Some patients even have elevated blood pressure when they come into the doctor’s office (a phenomena known as “white coat hypertension”) and actually may not have high blood pressure otherwise, she points out. “Some patients’ blood pressure is up all the time and, when they come into the office, it’s normal,” Dr. Weinberg says. Knowing where you stand—and sharing

those numbers with your doctor—can help you work together to find the best treatment plan for you.

It’s possible to do everything right and still have elevated blood pressure. When that happens, Dr. Weinberg says she’ll usually

recommend starting medication. “Sometimes, medication is necessary,” she says. Keep in mind, though, that going on

medication for high blood pressure doesn’t mean you’ll be on it forever. “We can always dial back later if we need to,” Dr.

Weinberg says.

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Can I Manage Hypertension Naturally & How Can I?

Can I Manage Hypertension Naturally & How Can I?

bounty icon
$50
Single winner
Asked  a year ago
Viewed  0 times

I have been wondering how can I control my blood pressure without using antihypertensives?

  • add comment
avatar

Well, it is possible that you can use natural remedies to manage your condition. First, let’s get a better understand of hypertension.

Blood pressure the force that the blood exerts on the arterial walls as it passes through the arteries on its way from the heart. Less than 120/80 mmHg is considered a normal blood pressure reading, and hypertension begins at 130/80mmHg. With hypertension, the blood moves through the arteries more forcefully and is likely to damage the blood vessels and organs throughout the body.

In the United States alone, there are over sixty-eight (68) million cases of hypertension. So 1 in every 3 Americans is affected by high blood pressure. In fact, hypertension is one of the most prevalent conditions worldwide, affecting over a billion people. Many persons remain undiagnosed, and some, even though diagnosed, have great difficulty managing the illness efficiently. This could be either because they do are not sure how to do so, or the process is just too much for them, others do not appreciate having to take pills daily. The pharmaceutical journal reports that over 40% of patients are non-compliant with their antihypertensives. The fact is that many persons prefer to use natural methods to manage their blood pressure, rather than depend on the pharmaceutical approach. As such, they often ask; can I really control my hypertension naturally, and how do I do so?

Can Hypertension Be Managed Without Medication?

Pharmachologic means of treating hypertension is the most popular method; however, the condition can be controlled by more than just medications. For persons currently in the early stages of hypertension, such as prehypertension and stage one, they can employ natural methods. Making changes in your activity level, reaction to stress, and eating habits tend to reduce and maintain the blood pressure. Patients who have a higher stage of hypertension should also use natural remedies as an adjunct therapy to antihypertensives. Since their hypertension level is so far advanced, using only natural methods would not suffice. So, in short, yes, hypertension is controllable without the use of medication.

How Do I Manage High Blood Pressure Naturally?

For persons who prefer to take the non-pharmacological route to control their blood pressure, there are a number of ways to do so. Some of these natural methods include regular exercise, reducing alcohol, caffeine, and sodium intake, develop healthy stress-coping techniques, lose weight, stop smoking, and so many more.

Regular Exercise

Exercise is at the forefront of naturally managing hypertension because it is one of the most efficient ways to lower elevated blood pressure. Research suggests that being active reduces systolic blood pressure( the top number) by at least 4 to 9 mmHg (millimeters of mercury). So, if you work out for at least half an hour each day, you can see a significant reduction in your blood pressure.

Exercise causes the heart to become stronger, and a more robust heart will use less effort to work. When the heart utilizes less energy while pumping, the force exerted on the arteries gets reduced, which, in turn, lowers the blood pressure. Before starting your workout program, speak to your doctor about a safe and suitable exercise routine, especially if you have been sedentary for some time. It is advisable to begin slowly, then moderately increase the intensity and frequency of the workout sessions.

Reducing Alcohol, Caffeine, & Sodium Intake

Eating a large amount of salt-filled food causes sodium build up in the body; when this happens, the body retains water in an attempt to flush out the excess sodium. As such, there is an increase the blood pressure. There is overwhelming evidence that shows how sodium intake increases blood pressure. Researchers have also been able to prove how a reduction in sodium consumption helps to control hypertension. According to a combination of numerous studies conducted with over 4000 participants, “a modest reduction in salt intake for four or more weeks causes significant and necessary falls in blood pressure in hypertensive individuals, irrespective of sex and ethnic group.”

Research shows that 16% of hypertension cases worldwide are caused by excessive alcohol drinking, making it the most popular alcohol-related health condition. The alcohol affects the muscles within the blood vessel, which causes them to become constricted and narrow. As a result, the blood passing through the vessels need to use more force, ending in increased blood pressure. Caffeine has a vasoconstricting quality, meaning it causes the size of the blood vessels to decrease so that the blood has to force its way through, producing increased pressure. The intake of these substances must be moderate, but it is best for a hypertensive patient to avoid caffeine and alcohol. Try reducing the amount of these items you consume each time, so that gradually you will cease drinking and eating them.

Develop Healthy Stress-coping Methods

Stress is the body’s response to challenges. It is an overwhelming sense of psychological, physical, or emotional tension and is caused by existing internal or external factors. There are hormones within the body that are produced in response to stress. When they are released, there is an increase in blood pressure emerging from the heart beating faster, and the blood vessels getting narrow.

Stress in minimal amounts is good as it can help with escaping harm; however, extreme stress is bad for our health. Finding healthy means to reduce and deal with stress is advised. You can try activities like yoga and meditation.

Lose Weight

A study conducted in 2016 proves that losing only 5% of body mass can significantly lower high blood pressure. When there is excess weight, the heart has to pump harder to supply the extra tissues. This causes more force on the arteries and shows an increase in blood pressure. Shedding the additional weight makes the heart's work less forceful, as the left ventricle can pump blood to the entire body.

Stop Smoking

Smoking is terrible for our health in so many ways, and our heart is on that list. When a person smokes, each puff increases the blood pressure, sometimes temporarily; however, over time, there is a sustained increase in the blood pressure. The nicotine found, especially in cigarettes, constricts and hardens the blood vessels and also causes the heart to beat faster. Quitting smoking will not only help to reduce and control your blood pressure; it will help with your overall health. To quit smoking successfully, gradually reduce the number of cigarettes you smoke each day.

These practices have all been proven to be efficient natural methods of reducing and managing high blood pressure. If you are interested in this approach, speak to your doctor to work out a feasible plan. Try to incorporate as many of these as possible, and be consistent.

References

  • ‌ Cleveland Clinic. (2014). High Blood Pressure Diet: Foods to Eat & to Avoid https://my.clevelandclinic.org/health/articles/4249-hypertension-and-nutrition#:~:text=How%20does%20salt%20increase%20blood,your%20heart%20and%20blood%20vessels.
  • ‌ Measure up pressure down. (2013). High Blood Pressure Statistics. http://www.measureuppressuredown.com/PR/highBPStats_pr.asp#:~:text=High%20blood%20pressure%20(hypertension)%20is,not%20know%20they%20have%20it.
  • ‌He, F. J., Li, J., & MacGregor, G. A. (2013). Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials. BMJ, 346(apr03 3), f1325–f1325. https://doi.org/10.1136/bmj.f1325
  • Jennings, K. (2020, March 5). 15 natural ways to lower your blood pressure. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/318716#quit-smoking
  • ‌Magnifico, L. A. (2018, January 30). 7 Home Remedies for Managing High Blood Pressure. Healthline; Healthline Media. https://www.healthline.com/health/high-blood-pressure-home-remedies#exercise
  • Mayo Clinic. (2019). ‌Why exercise is medicine for high blood pressure. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206#:~:text=Regular%20physical%20activity%20makes%20your,decreases%2C%20lowering%20your%20blood%20pressure.
  • Mayo Clinic. ‌Stress and high blood pressure: What’s the connection? (2019). https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Your%20reaction%20to%20stress%20may,your%20blood%20vessels%20to%20narrow.
  • Pharmaceutical Journal. (2017). Up to 40% of patients not taking their blood pressure tablets as prescribed. https://www.pharmaceutical-journal.com/news-and-analysis/news/up-to-40-of-patients-not-taking-their-blood-pressure-tablets-as-prescribed/20202883.article?firstPass=false
  • Wellbeing. (2019). ‌Blood pressure and the heart. https://www2.hse.ie/wellbeing/alcohol/physical-health/alcohols-effect-on-the-body/blood-pressure-and-the-heart.html
  • add comment
  • 0
avatar

Hypertension makes every body sicsick.

It ia imprtant what to stop and what to start. Eat healthy eat green avoid milk & milk producta each person is important so stayi g alm is needed have good vreen food avoid mear and mormore.

  • add comment
  • 0
avatar

Take natural fruits aand take a lot of rest

  • add comment
  • 0
A

Why don't you try "YOGA" for a month? It definitely works. It's ancient Indian technique to overcome lot of problems.

  • add comment
  • 0
avatar

Yes you can manage hypertension naturally. Actually, my mom has hypertension too and presently, she can manage it. There are many ways to manage hypertension. First, you need to keep track of your blood pressure which means you have buy a digital or aneroid sphygmomanometer. Eat nutritious foods such as vegetable and fruits. You can eat meat but don't regularly. Of course you should exercise or even just do simple things your body needs to move like running with your dog or walking. You should also try meditating to clear your mind and lessen your stress. I also required you to lessen the habit of eating salty foods. With perseverance and consistently doing these everyday, of course you can manage it!

  • add comment
  • 0
avatar

Methods for controlling hypertension without prescription

Lose additional pounds and watch your waistline.

Practice routinely.

Eat a solid eating regimen.

Diminish sodium in your eating regimen.

Limit how much liquor you drink.

Stop smoking. ...

Scale back caffeine.

Diminish your pressure.

Monitor your blood pressure regularly and consult your doctor

Get support

  • add comment
  • 0
avatar

Yes you can and these are a some ways to control it.. Know your numbers – Understanding what blood pressure is and what your numbers are is an important first step. At its simplest, blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. Work with your health care team to determine your individual blood pressure goals and treatment plan if your numbers are too high.

2. Eat right – A diet with excessive sodium (salt) may cause a person to retain fluid, which can lead to higher blood pressure. Potassium can help the body balance this sodium. Foods high in potassium include bananas, plain baked potatoes, avocados and cooked white beans.

3. Stay active – On average, people who are more active tend to have lower heart rates, which means the heart does less work each time it contracts, reducing the pressure on arteries. Adults should be active at least 30 minutes each day.

4. Reduce stress – Many Americans respond to stressful situations by eating more, getting less exercise, drinking or smoking. Plus, a stressful situation can also increase blood pressure for a short period of time. Try to reduce the occurrence of these situations and look for healthy ways - like meditation or walking - to help you deal with stress.

5. Set alcohol limits and eliminate tobacco – Over time, consuming a high amount of alcohol can damage the heart. Recommendations are for women to limit themselves to one drink a day and for men to two drinks to avoid seeing an increase in blood pressure. Tobacco use and secondhand smoke can immediately raise blood pressure levels and cause damage to the lining of arteries. If you’re interested in quitting your tobacco use, call 1-800-QUIT-NOW.

6. Take medication – Your doctor may recommend taking a blood pressure medication to keep levels steady. Be sure to follow the directions provided for taking the medications to ensure you’re getting the most benefit from them.

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Absolutely YES! Here are 17 tips to Manage Hypertension

1. Get more exercise.

Regular exercise, even as simple as walking, seems to be just as effective at lowering blood pressure as commonly used BP

drugs, according to a 2018 meta-analysis of hundreds of studies. Exercise strengthens the heart, meaning it doesn’t have to

work as hard to pump blood. Dr. Williams recommends shooting for 30 minutes of cardio on most days. Over time, you can

keep challenging your ticker by increasing speed, upping distance, or adding weights. Losing even a little weight will also help

ease hypertension.

2. Let yourself relax.

Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and

constrict blood vessels, causing your blood pressure to spike. But breathing exercises and practices like meditation, yoga, and

tai chi can help keep stress hormones—and your blood pressure—in check, Dr. Williams says. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.

3. Cut down on salt.

Although not everyone’s blood pressure is particularly salt-sensitive, everyone could benefit from cutting back, says Eva Obarzanek, Ph.D., research nutritionist at the National Heart, Lung, and Blood Institute. The American Heart Association recommends

aiming for 1,500 mg of sodium in a day, and certainly no more than 2,300 mg (about a teaspoon). Obarzanek suggests treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and

sandwiches.

4. Pick potassium-rich foods.

Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph.D., R.D., a professor of

preventive medicine at Northwestern University Feinberg School of Medicine. (The nutrient encourages the kidneys to excrete

more sodium through urination.) We all know about the potassium in bananas, but foods like potatoes, spinach, and beans

actually pack more potassium than the fruit. Tomatoes, avocados, edamame, watermelon, and dried fruits are other great

sources.

5. Adopt the DASH diet.

Alongside the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication. The diet

emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2,300 mg, with an ideal limit at that all-important 1,500 mg. Research shows DASH can reduce BP in just four weeks and even aid weight loss.

6. Indulge in dark chocolate.

The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts haven’t determined an ideal percentage of cocoa, says Vivian Mo, M.D.,

clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits you’ll get. Chocolate can’t be your main strategy for managing blood pressure, Mo says—but when you’re craving a treat, it’s a

healthy choice.

7. Drink wisely.

Too much booze is known to raise blood pressure—but having just a little bit could do the opposite. Light-to-moderate drinking (one drink or fewer per day) is associated with a lower risk for hypertension in women, per a study following nearly 30,000

women. One drink means 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. “High levels of alcohol are clearly

detrimental,” Obarzanek says, “but moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”

8. Switch to decaf.

A 2016 meta-analysis of 34 studies revealed that the amount of caffeine in one or two cups of coffee raises both systolic and

diastolic blood pressure for up to three hours, tightening blood vessels and magnifying the effects of stress. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” says James Lane, Ph.D., a Duke University

researcher who studies caffeine and cardiovascular health. “And caffeine exaggerates that effect.” Decaf has the same flavor

without the side effects.

9. Take up tea.

It turns out that lowering high blood pressure is as easy as one, two, tea. Adults with mildly high blood pressure who sipped

three cups of naturally caffeine-free hibiscus tea daily lowered their systolic BP by seven points in six weeks, a 2009 study reported. And a 2014 meta-analysis found that consuming both caffeinated and decaf green tea is associated with significantly

lowering BP over time. Tea’s polyphenols and phytochemicals (nutrients found only in fruits and veggies) could be behind its

benefits.

10. Work less.

Putting in more than 40 hours per week at the office raises your risk of hypertension by 17%, according to a study of more than 24,000 California residents. Working overtime takes away time for exercise and healthy cooking, says Haiou Yang, Ph.D., the

study’s lead researcher. Not everyone can clock out early, but if you work a 9 to 5, try to log off at a decent hour so you can

work out, cook, and relax. (To get in this habit, set an end-of-day reminder on your work computer and peace out as soon as

you can.)

11. Sit less, too.

In the age of working from home, it’s easier than ever to accidentally sit at your desk all day. Study after study after study has

shown that interrupting prolonged sitting time at work can reduce hypertension, working in tandem with other practices like

exercising, eating well, and getting enough sleep. Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less.

12. Relax with music.

The right tunes (and a few deep breaths) can help bring your blood pressure down, according to research out of Italy.

Researchers asked 29 adults who were already taking BP medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. When they followed up with the subjects six months later, their blood pressure had

dropped significantly. Louder, faster music probably won’t do the trick, but there’s no harm in blissing out to an ambient track

or two.

13. Try fermented foods.

A 2020 meta-analysis of over 2,000 patients found that eating fermented foods—specifically supplements made from fermented milk—was associated with a moderate reduction in blood pressure in the short term. The culprit could be the bacteria living in

these foods, which might produce certain chemicals that lower hypertension when they reach the blood. Other fermented foods, including kimchi, kombucha, and sauerkraut, haven’t been studied in the same way, but they probably can’t hurt.

14. Seek help for snoring.

Loud, incessant snoring is a symptom of obstructive sleep apnea (OSA), a disorder that causes brief but dangerous breathing

interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a

hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D.,

medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.

15. Focus on protein.

Replacing refined carbohydrates (like white flour and sweets) with foods high in soy or milk protein (like tofu and low-fat dairy)

can bring down systolic blood pressure in those with hypertension, findings suggest. “Some patients get inflammation from

refined carbohydrates,” says Matthew J. Budoff, M.D., F.A.C.C., professor of medicine at the David Geffen School of Medicine and director of cardiac CT at the Division of Cardiology at the Harbor-UCLA Medical Center, “which will increase blood pressure.”

16. Try to lose weight.

This may be easier said than done, but Dr. Weinberg says it can make a big difference in your blood pressure. “If the heart is

pumping against a smaller network of blood vessels through a body, it’s going to be working less hard,” she explains. “We don’t want the heart to be working very hard—we want it to work efficiently.”

It’s also important to keep tabs on your waistline, the Mayo Clinic says. As a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35

inches.

17. Monitor your blood pressure at home.

Doing this alone won’t lower your blood pressure, but it can help you get a good sense of where you’re at on a regular basis.

“When you’re in the doctor’s office, it’s a snapshot,” Dr. Weinberg says. “It may not be accurate and a true representation of

you.” Some patients even have elevated blood pressure when they come into the doctor’s office (a phenomena known as “white coat hypertension”) and actually may not have high blood pressure otherwise, she points out. “Some patients’ blood pressure is up all the time and, when they come into the office, it’s normal,” Dr. Weinberg says. Knowing where you stand—and sharing

those numbers with your doctor—can help you work together to find the best treatment plan for you.

It’s possible to do everything right and still have elevated blood pressure. When that happens, Dr. Weinberg says she’ll usually

recommend starting medication. “Sometimes, medication is necessary,” she says. Keep in mind, though, that going on

medication for high blood pressure doesn’t mean you’ll be on it forever. “We can always dial back later if we need to,” Dr.

Weinberg says.

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