5 Natural Ways to Lower Blood Pressure

Studies conducted over the past 20 years show that a large proportion of people in developing countries have blood pressure above normal levels, and many suffer from hypertension. (1)

In fact, millions of people worldwide suffer from hypertension. As of 2008, the prevalence of high blood pressure in adults over 25 worldwide was 40 percent. This means that, on average, 75 million American adults, or one in three people, have high blood pressure.2)

What is blood pressure?

Blood pressure is composed of systolic (high blood pressure) and diastolic (low blood pressure) pressure. Systolic pressure is the pressure created when the heart beats, while diastolic pressure is the pressure that occurs when the heart is at rest.

In blood pressure measurements, the systolic pressure always takes priority. In a reading of 130/80, 130 corresponds to the systolic pressure and 80 to the diastolic pressure. In prehypertension (pre-high blood pressure), systolic pressure values ​​range between 120 and 129, while diastolic pressure values ​​are below 80.

Blood pressure readings are as follows: (3)

• Normal: Lower than 120/80 mmHg
• Prehypertension: Systolic blood pressure between 120-129, diastolic blood pressure less than 80.
• Stage 1 Hypertension: Systolic blood pressure between 130-139 or diastolic blood pressure between 80-89.
• Stage 2 Hypertension: Systolic blood pressure of at least 140 mmHg or diastolic blood pressure of at least 90 mmHg

In stage one hypertension, systolic blood pressure ranges from 130 to 139, while diastolic pressure is between 80 and 89. In stage two hypertension, systolic blood pressure is 140 or higher, and diastolic pressure is 90 or higher. Both blood pressure values ​​are important, but systolic pressure becomes more significant, especially in patients aged 50 and over. Only about 10% of high blood pressure cases are due to secondary causes such as medications or other organ disorders. (4)

High blood pressure occurs when the pressure on the arteries and blood vessels is too high, and damaged arterial walls put extra pressure on the heart. Long-term increases in blood pressure increase the risk of stroke, heart attack, and diabetes. Unfortunately, most Americans don't even realize they have high blood pressure until they face a serious health problem.

Some of the problems that result from high blood pressure include: (5)

• Damage to the artery
• Aneurysm (vascular dilation)
• Heart failure
• Blockage or rupture in blood vessels
• Decreased kidney function
• Loss of vision
• Loss of cognitive functions such as concentration, memory, and learning.
• Metabolic syndrome: A combination of metabolic disorders such as high cholesterol and insulin levels, along with atherosclerosis (hardening of the arteries) and abdominal fat accumulation.

An increase in blood pressure usually has no symptoms. However, an increase in blood pressure can manifest itself through a number of signs such as chest pain, dizziness, headaches, tinnitus (ringing and buzzing in the ears), irregular heartbeat, nosebleeds, fatigue, and changes in vision.

The main causes of high blood pressure are: (6) (7)

• High salt diet
• emotional stress
• Alcohol
• Caffeine
• Cigarette
• Obesity
• Inactivity
• Birth control pills
• Heavy metal poisoning

How do we keep our blood pressure under control?

You can monitor your blood pressure at home using a blood pressure monitor. The American Heart Association recommends using an automatic bipolar cuff blood pressure monitor. When buying a blood pressure monitor, make sure it is approved and fits properly on your upper arm. For accurate measurements, follow these recommendations:8)

• Avoid food, caffeinated beverages, and exercise in the 30 minutes prior to the measurement.
• Sit with your back straight and your feet flat on the floor. Follow the instructions for your blood pressure monitor or consult your doctor about how to use it.
• Make sure you measure your blood pressure at the same time every day.
• Measure your blood pressure two or three times each time. Wait one minute after each measurement. Make sure to keep track of the measurements by writing them down or using an online monitoring method.

It's perfectly normal to be concerned about lowering and balancing your blood pressure. Here are some tips for lowering blood pressure naturally. While some methods may take months to see results, the advice below, which focuses more on anti-inflammatory foods, will help you see results much faster.

5 Natural Ways to Lower Blood Pressure

Now, let's talk about the natural methods we're discussing. Besides foods and supplements that lower blood pressure, you can achieve the desired results with small lifestyle changes. Moreover, these are all solutions you can easily implement at home and integrate into your daily life.

1. Adopt a Mediterranean diet.

Thanks to foods like flax seeds and olives, Mediterranean diets are very rich in fruits, vegetables, seafood, and omega-3 fatty acids. A Mediterranean diet that is low in grains and rich in omega-3s is ideal for you.

The Mediterranean diet, which includes olive oil, flax seeds, naturally caught fish (especially salmon), and a variety of vegetables and fruits, helps lower your blood pressure naturally.

2. Take fish oil supplements (1000-2000 mg daily)

One of the main causes of high blood pressure is inflammation that builds up in the arteries over time. Many studies have shown that consuming fish oil, which is rich in omega-3 fatty acids, reduces inflammation in the body. If you want to lower your blood pressure naturally, don't forget to take a 1000 mg supplement of high-quality fish oil every day.

3. Take magnesium to relax (500 mg before bedtime)

Magnesium relaxes your blood vessels and plays a miraculous role in naturally balancing blood pressure. You can start by taking 500 mg of magnesium daily and get rid of your blood pressure-related problems.

4. Keep your potassium levels balanced.

Foods rich in potassium, such as avocados and melons, act as a protective shield against hypertension by neutralizing the negative effects of sodium on the body. Coconut water and bananas are also very rich in potassium.

To naturally regulate blood pressure and prevent a possible potassium deficiency, you can try adding coconut water to your smoothie earlier in the day.

When you want a sweet treat during the day, coconut water can be a great choice.

It's also worth keeping in mind that taking potassium supplements is never as effective as eating potassium-rich foods. It's best to avoid high doses of potassium supplements unless recommended by a doctor.

5. Balance your blood pressure with the help of Coenzyme Q10.

Coenzyme Q10, more commonly known as CoQ10, is a very important antioxidant for heart health. If you have high blood pressure, especially if you are taking medication to lower cholesterol, CoQ10 is essential for you. You can balance your high blood pressure by taking 200 to 300 mg of coenzyme Q10 every day.

Foods that help regulate high blood pressure.

One of the best things you can do to lower your blood pressure is undoubtedly a healthy diet. Here is a list of foods that can help regulate blood pressure.

• Foods high in fiber: Unprocessed, fiber-rich foods like vegetables, fruits, and some seeds are an essential part of a healthy diet. If you're having trouble regulating your blood pressure, you can start by consuming foods high in fiber.

• Foods that are low in salt: Excessive salt consumption leads to increased blood pressure. You should limit your daily salt intake to between 1,500 and 2000 mg.
• Foods high in potassium: Potassium, which neutralizes the effects of sodium in the body, helps lower blood pressure. Cantaloupe, bananas, and avocados are foods rich in potassium.
• Foods rich in omega-3: Consuming foods rich in omega-3 fatty acids, such as pasture-raised beef, naturally caught salmon, chia seeds, and flax seeds, helps regulate blood pressure and reduces inflammation in the body.

8 Miracle Foods That Lower Blood Pressure:

1. Dark chocolate:

When buying dark chocolate, make sure it contains at least 200 mg of cocoa phenols. These phenolic compounds help lower blood pressure.

2. Garlic:

Garlic and garlic supplements help lower blood pressure and relax smooth muscles. The benefits of garlic, a miraculous herb, are endless. Most importantly for our purposes, garlic's blood-thinning properties help prevent clogged arteries, thus effectively lowering blood pressure.

3. Spinach:

Spinach, a food rich in magnesium and folic acid, helps regulate high blood pressure and prevents cardiovascular diseases.

4. Sunflower seeds:

Sunflower seeds, which contain potassium, magnesium, and healthy plant oils, help balance cholesterol levels. They also regulate blood pressure by opening up blood vessels.

5. Banana:

Bananas, which are a rich source of potassium and fiber, are also effective foods for lowering high blood pressure.

6. Tomato:

Tomatoes are rich in vitamins A, C, and E, as well as lycopene, calcium, and potassium. The components in tomatoes reduce cholesterol buildup in blood vessels, thus preventing hypertension. Since lycopene in tomatoes is activated by heat, you can enjoy them with a delicious spicy stew.

7. Broccoli:

Broccoli, which contains high amounts of potassium and chromium, has many health benefits. It is a very useful food in regulating blood sugar, which is directly linked to high blood pressure, and in weight loss.

8. Melon:

Melon, a food rich in potassium, is one of the foods that helps regulate blood pressure.

Foods to Avoid

• Foods high in salt: Sodium raises blood pressure. Therefore, you should avoid processed foods, pickles, olives, and canned products that contain high amounts of salt.
• Trans fats and omega-6 fatty acids: Found mostly in processed foods and conventionally produced meats, these fats increase inflammation and blood pressure.
• Sugar: There is also a direct link between high sugar consumption and high blood pressure.
• Caffeine: Excessive caffeine consumption can lead to increased blood pressure.
• Alcohol: Alcohol narrows arteries, causing blood pressure to rise.

Balance your blood pressure with small lifestyle changes.

You've changed your diet. Let's look at what else you can do to lower your blood pressure. You can start with stress management, because less stress means lower blood pressure. Getting good sleep, resting and dedicating more time to leisure, spending quality time with loved ones, and daily exercise are essential for balancing blood pressure.

Regular exercise and a healthy diet are two golden rules for preventing hypertension. Perhaps the biggest harm caused by the Western lifestyle is stress. You can try different ways to manage stress, such as deep breathing techniques, yoga, journaling, or art therapy.

Sometimes, even overthinking about events can make us extremely stressed. This can raise blood pressure and trigger alarm bells. The psychological effects of our fantasies can be as significant as the reality itself. For example, the "visualization" method used by businesspeople and Olympic athletes to improve performance can often form the basis of post-traumatic stress disorder. (9)

In summary, the way to protect yourself from high blood pressure is to adopt a healthy lifestyle in every aspect.

The Role of Essential Oils in Lowering Blood Pressure

One way to naturally lower your blood pressure is to incorporate certain essential oils into your life. Essential oils lower blood pressure by dilating arteries and act as antioxidants, helping to reduce oxidative and emotional stress. Lavender, ylang-ylang oil, clary sage, and frankincense oil are among the oils that are effective in lowering blood pressure.

Attention

You should definitely consult your doctor about how to lower your blood pressure naturally and safely. Before implementing any of the suggestions we've mentioned, consult your doctor and get their opinion. If you are taking any medication, make sure that your medication does not interact with these natural supplements.

To Sum Up 

• Blood pressure is the sum of systolic and diastolic blood pressure.
• High blood pressure occurs when increased pressure in the arteries and blood vessels, and damage to the arterial wall, puts pressure on the heart.
• You can monitor your blood pressure regularly by measuring your heart rate.
• You can naturally regulate your blood pressure by making small changes to your diet, practicing stress management techniques, and exercising regularly.
• Always consult your doctor before starting a new diet or exercise program, or before taking any supplements.

*This article, Dr. Axe, Food is Medicine This text has been taken from and translated from the website mentioned above. Habit Gıda AŞ bears no responsibility for the content of this text. This text is for informational purposes only, translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this text. Readers should not take any action regarding the content of this text without consulting their doctor about their own health condition. You should consult your doctor about all matters related to your health.

*This article, Dr. AxeIt was taken from [source] and translated into Turkish.

For more information about Habit feeding packages, whatsapp You can reach us via chat or by calling 0212 900 3300.