7 Easy Ways To Lower High Blood Pressure Naturally
Prevent and reduce your chances of getting high blood pressure with these simple tweaks to your lifestyle
High blood pressure, also known as hypertension, is a condition whereby blood is pumped around the body at a pressure beyond the norm. This silent killer is also one of the most common forms of cardiovascular disease, which kills 17 people every day in Singapore, according to the Singapore Heart Foundation (SHF). In 2017, cardiovascular disease accounted for one out of three deaths here.
Consistently high blood pressure can also cause kidney damage and loss of eyesight, among other things. This means getting your blood pressure checked — and then getting it in check — should be a priority. As with anything else so crucial to your health, it's important never to ignore the advice of your doctor or trusted health professional, and any prescribed medications should be taken as directed.
However, high blood pressure is often the result of poor health and lifestyle choices, and as such can be considerably improved by making small changes to your daily routine. Here are seven natural ways to lower blood pressure:
Blood pressure generally increases as weight increases and people who carry additional weight, especially around the waist and stomach, can be at greater risk of hypertension. Use a BMI calculator (like this one from HealthHub) to calculate your healthy weight range for your age and height, then work to bring your weight into that range, or toward the lower end if you're already in that range. Even a loss of five kilos has been shown to make a beneficial difference to blood pressure.
Aim for 150 minutes a week. If you're feeling super unmotivated, time-poor, or have a health complication that stops you from doing vigorous exercise, even a brisk 30-minute walk will help. Consider leaving the car at home on Monday and going to work via foot... even if it's just to the bus or train stop! Yoga has the added benefit of lowering stress levels (if done correctly!), so take a beginner's class or download an app such as Yoga Studio to try it out in the comfort of your living room.
Slow breathing and meditation practices are believed to decrease stress hormones in the body, which have been shown to elevate blood pressure. One of the best things about meditation as a practice is that a small amount each day is better than a bigger amount all at once, so aim for just 10 minutes a day. Even until you get the hang of it, the act of setting aside time to sit quietly, close your eyes and focus on your breathing for a little while is better than nothing at all.
The goal is to lower your intake of salt, saturated fat and cholesterol, and increase your intake of wholegrains, fruits and vegetables, along with potassium-rich foods. Here's a quick guide:
Eat Less: Frozen meals, Pizza, Fatty and/or cured meats such as ham, bacon and sausages, White bread, Cream, Butter and margarine, Potato chips, Salted nuts, Soft drinks.
Eat More: Beans, Dark leafy greens, Fish, Bananas, Avocado, Potatoes and sweet potatoes, Squash, Tomatoes, Unsweetened orange juice, Kidney beans, Peas, Dried fruits such as prunes and raisins, Garlic (some studies have shown that people who eat lots of garlic-rich meals have lower blood pressure than those who don’t, as it's believed to improve circulation, thin blood, and dissolve blood fats).
Omega-3 fatty acids thin the blood, easing its passage through the arteries. In a study published in Thrombosis Research, people with mild high blood pressure were given either the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), or a placebo. After four months, those on the omega-3 fatty acid regimen had an average decrease in systolic pressure six points below that of the placebo group.
While alcohol has a relaxing effect on the body (and generally on blood pressure) in small amounts, the HealthHub recommends limiting your alcohol intake to no more than one standard drink per day (which equates to about one 100ml glass of wine or a 330ml can of beer). Alcohol can also hinder the effectiveness of blood pressure medications, so check with your doctor as to how much alcohol is safe when on certain medications.
Smoking has a measured and immediate effect on blood pressure, and so every cigarette you don't smoke is not only good for your overall health, but better for your blood pressure, too. Here are some tips to help you curb the bad habit once and for all.
Text: NowToLove