High blood pressure, or hypertension, is when the heart has to put in extra force to pump blood into the blood vessels (arteries), which carry blood throughout the body. This is a very dangerous condition since it can cause hardening of the arteries. If left untreated, increases the risk of heart disease, stroke, and even kidney disease.
Sadly, hypertension has become a very common occurrence. There are several reasons for developing hypertension including: genetics, a physically inactive lifestyle, too much stress, unhealthy habits like smoking and excessive alcohol consumption, overweight and obesity, and consumption of unhealthy foods that have excess salt and fat in them.
If you’ve been diagnosed with hypertension and are looking for alternatives to keep it in check or if you are looking to prevent this condition, then these natural high blood pressure treatment methods may just be the solution that you need.
A healthy lifestyle with this three-pronged approach will help you prevent and postpone hypertension as well as reduce the need for medication to keep it in check.
1. Watch what you eat: The adage “you are what you eat” holds weight. Eating foods that are natural, fresh, and in moderation can prevent many disorders. In the case of high blood pressure, there are certain foods that you should eat and some that are best avoided.
- Reduce your salt intake. Sodium is a big culprit in both causing and increasing hypertension. Studies have shown that reduced levels of sodium in your regular food can go a long way in reducing and controlling high blood pressure. When you cook, try to reduce the general salt levels by using organic seasonings such as herbs. If you are buying food and beverages, check the food labels and choose low-sodium alternatives.
- It is always best to reduce and avoid eating processed foods, deep-fried snacks, and excess consumption of caffeinated drinks like coffee. Instead, opt for natural drinks like coconut water and fresh juices that do not have any processed sugar or salt in them.
- Increase your consumption of fresh organic fruits and vegetables that are rich in potassium.
- Foods like raw garlic and fish oil that are rich in omega-3 fatty acids should be included in your diet regularly.
When you are in the process of changing your diet in the interest of your health, try and reduce your sodium intake systematically. When you opt for a natural high blood pressure treatment, don’t go in for drastic changes overnight. Drastic changes to your diet can make it difficult to control your cravings and there is a tendency to binge at such times. Look for healthier alternatives. For example, use natural herbs and spices like cinnamon, ginger, and cardamom to add flavour to your regular food instead of sodium-rich salts and try apples with peanut butter as a healthier snack. For more ideas, check out our article on Best diets for High Blood Pressure!
2. Develop healthy lifestyle habits: A healthy lifestyle means:
- Regular exercise. Studies have shown that regular physical activity such as walking, going to the gym, swimming, or yoga can lower blood pressure levels considerably. It can even delay its onset and prevent its occurrence.
- Reduce your weight. If you are overweight, lose the extra weight by exercising and eating healthy. Extra pounds indicate a higher risk of hypertension.
- Limit or avoid smoking and excessive alcohol consumption. Smoking is injurious to health and so is drinking excessively. Not only that, but they have adverse effects on your heart and liver.
3. Reduce your stress levels: Chronic stress is the outcome of modern lifestyle habits and choices. It is also a contributor to high blood pressure in men and women. There are a few choices that you should make consciously when you want to go in for a natural high blood pressure treatment. To keep the stress out:
- Understand what triggers your stress and try to alter or change your expectations to give yourself some time to tackle them and keep things in control.
- Enlist the support of your family and friends to combat the stressors.
- Most importantly, take time to relax and partake in a hobby or do activities that make you happy and enjoy life.
Want a whole guideline, check out a guide that has everything you need to start your own natural diet for high blood pressure. Top blood pressure guide.
Remember, any natural high blood pressure treatment is not a substitute for medication that is prescribed by a doctor. These methods, when followed in combination with your regular medication, will keep your blood pressure comfortably in check. Also, if there is a history of hypertension, these lifestyle changes can go a long way in preventing or delaying it.