High blood pressure, or hypertension (HTN or HT), is called the “silent killer” for good reason. It is a long-term medical condition in which the blood pressure in the arteries is persistently elevated. It often has no symptoms, but is a major risk for heart disease and stroke.
The Basics
Blood pressure is measured in millimeters of mercury (mmHg). There are two numbers involved in the measurement (for example, 120/80).
- Systolic blood pressure – The top number represents the pressure in your blood vessels when your heart beats.
- Diastolic blood pressure – The bottom number represents the pressure in your blood vessels between beats, when your heart is resting.
The American Heart Association describes normal blood pressure as a first number of 120 or less and a second number of 80 or less.
First of all, what keeps your blood pressure high?
It’s usual to experience sudden increase in blood pressure during exercise or after taking a cup of coffee. However over time, if our heart continuously pumps out more blood than normal, blood vessels then become stiffer and blood pressure stays high, which leads to hypertension.
This could happen due to:
- eating too much salt;
- being overweight; and,
- taking certain medications that can cause high blood pressure as a side effect.
Why is it dangerous to lower my blood pressure too quickly?
Our heart and blood vessels distribute blood to all our body parts, including large, important organs that keep us alive such as our lungs and especially our brain. Large drops in blood pressure can suddenly stop the brain from getting the continuous blood flow and oxygen it needs. This can lead to a stroke and permanent brain damage.
What can I do if my blood pressure suddenly spikes up before doctor’s visit?
Have you ever heard of the “white coat hypertension”?
Commonly known as white coat syndrome, it is a phenomenon in which people exhibit a blood pressure level above the normal range, in a clinical setting, although they do not exhibit it in other settings. It is believed that the phenomenon is due to anxiety experienced during a clinic visit.
This is often caused by feeling of nervousness or anxiety around medical settings. Unfortunately, this means your health care provider might think your blood pressure is higher than it really is.
This syndrome isn’t uncommon. As a matter of fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. In cases like these, some patients wonder whether it’s possible to quickly lower their blood pressure before a reading. If you’re in this situation, the safest and most effective thing you can do is try your best to relax.
Try these relaxation methods:
- Bring a friend or family member who can help you stay calm. Their presence might help you feel more at ease while having a conversation to distract you from the clinical atmosphere around you.
- Meditate. Meditation and deep breathing are excellent ways to put your body into a state of relaxation. Pop in some earphones and turn on one of your favorite meditation apps to calm your mind before your visit. If you don’t have any apps, close your eyes and take slow breaths in and out while you try to clear your mind.
- Find a quiet room where you can wait. Sometimes receptionists and fellow patients in the waiting room can add to your anxiety. Finding a quiet space where you can wait to be called back and focus on taking deep breaths can help prepare you for your blood pressure reading.
How can I lower my blood pressure naturally over time?
1. Increase activity and exercise regularly
Exercise is the soulmate of eating right. You’re more likely to lose weight if you exercise and follow a healthy diet. Official recommendations call for at least half an hour of exercise most days of the week. The effects can be dramatic: Blood pressure drops of 4 to 9 points.
Remember that exercise isn’t all about going to the gym. It can also be gardening, washing car, or doing household chores. Conversely, those aerobic activities like walking, dancing, jogging, riding a bike, and swimming are best for the heart.
IMPACT: Doing 150 minutes of aerobic activity a week can lower blood pressure 5 to 8 mmHg.
2. Lose weight if you’re overweight
Being overweight means that your heart has to pump blood to a larger body mass, which makes the heart work harder. Therefore, losing weight reduces the workload.
IMPACT: Every loss of 2.2 pounds should result in a drop of 1 mmHg in blood pressure.
3. Learn to manage stress
There are enormous reasons for a person to be stressed, it can be due to personal or family problems and work-related issues. Most of the time, this can’t be avoided as stress occur naturally. So, if we can’t eliminate all of our stressors, we can at least cope with them in a healthier way.
You may try to:
- Be grateful. Expressing gratitude to others can help reduce your stress. Aside from that, there are some benefits of being grateful that you should know.
- Spare some time to relax and do the activities you enjoy. Take time each day to sit quietly and breathe deeply while doing your hobbies such as reading a book, knitting or crocheting, doing creative, arts and crafts and others.
- Modify your expectations. Avoid trying to do too much and learn to say no. Understand that there are some things you can’t change or control.
- Focus on controllable issues and formulate solutions. If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.
- Avoid stress triggers. Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.
4. Eat more potassium-rich foods
Potassium is an important mineral. It helps your body get rid of sodium and ease pressure on your blood vessels.
According to a study, modern diets have increased most people’s sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
- Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
- Fruit, including melons, bananas, avocados, oranges and apricots
- Dairy, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
- Beans
IMPACT: If you have hypertension, increasing potassium intake to recommended levels should drop your blood pressure 4 to 5 mmHg.
5. Eat protein rich-foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet. Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high-protein diet may not be for everyone. Those with kidney disease may need to use caution, so always talk to your doctor.
It’s fairly easy to consume 100 grams of protein daily on most types of diets.
High-protein foods include:
- fish, such as salmon or canned tuna in water
- eggs
- poultry, such as chicken breast
- beef
- beans and legumes, such as kidney beans and lentils
- nuts or nut butter such as peanut butter
- chickpeas
- cheese, such as cheddar
A 3.5-ounce (oz.) serving of salmon can have as much as 22 grams (g) of protein, while a 3.5-oz. serving of chicken breast might contain 30 g of protein.
A study from The University of North Dakota with regards to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 g of protein. Two tablespoons of peanut butter would provide 8 g.
6. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels according to studies.
For most adults, the recommended daily calcium intake is 1,000 mg per day. While for women over 50 and men over 70, it’s 1,200 mg per day.
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu.
7. Eat magnesium-rich foods
Magnesium is an important mineral that helps blood vessels relax. While having magnesium deficiency is quite rare, many people don’t get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, while evidence from clinical studies has been less clear.
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure according to a study about the role of magnesium in the pathogenesis of hypertension.
You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.
8. Reduce sodium intake
It’s a prime offender in raising blood pressure. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults, such as people ages 51 and older, African American adults of any age, and people who already have high blood pressure, diabetes, or chronic kidney disease.
One way to cut back is to prepare your food at home. Use more spices for flavor instead of salt. Eating more potassium (found in foods like bananas, raisins, tuna, and milk) helps move sodium out of your body.
IMPACT: If you have hypertension, limiting sodium to 1,500 mg a day should drop your blood pressure by 5 or 6 mmHg.
9. Cut back on sugar and carbohydrates
Numerous scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.
While, a 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic.
Another advantage of a low-carb, low-sugar diet is that you feel fuller longer, because you’re consuming more protein and fat.
10. Eat less processed food
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home. Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
Foods labeled “low-fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on consuming processed foods will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check the food labels. According to the U.S. Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high.
11. Eat dark chocolate or cocoa
Yes, chocolate lovers! Dark chocolate has been shown to lower blood pressure.
Here’s a piece of advice you can really get behind…
While eating massive amounts of chocolate probably won’t help your heart, small amounts may.
However, the dark chocolate should be 60 – 70 % cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate or widen the blood vessels.
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.
A 2010 study of 14,310 people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate.
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
12. Eat berries
Berries are full of more than just juicy flavor. They’re also packed with polyphenols, natural plant compounds that are good for your heart.
One small study had middle-aged people eat berries for eight weeks. As a result, participants experienced improvements in different markers of heart health, including blood pressure.
Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits and vegetables. Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.
13. Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
14. Drink less alcohol
Excessive alcohol intake raises blood pressure. Men should limit intake to two drinks per day, and women should limit intake to one drink per day.
IMPACT: If you have hypertension and regularly drink more alcohol than recommended, reducing your intake may drop your blood pressure as much as 4 mmHg.
15. Stop smoking
Smoking damages the inner lining of the arteries and makes it harder for the blood vessels to relax. As a result, blood pressure rises up and counters the effects of certain blood pressure medicines.
Swearing off cigarettes is probably the single BEST thing you can do for your heart. It’s good for your health in general, too. Not only does smoke hurt you over the long term, but your blood pressure goes up every time you have a cigarette. Lower your blood pressure and prolong your life by quitting.
16. Try meditation, deep breathing or yoga
Meditation triggers the relaxation response, a well-studied physiological change that can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, adrenaline levels, and levels of the stress hormone cortisol.
Try mind-body exercises like yoga and tai chi or even domestic activities such as painting or gardening. Listen to calming music, or make music.
Likewise, sitting under the sun can also boost feel-good chemicals called endorphins and lower your blood pressure.
17. Try these medicinal herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. Although, more research is needed to identify the doses and components in the herbs that are most useful.
ALWAYS check with your doctor or pharmacist before taking any herbal supplements as they may interfere with your existing prescription medications.
Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
- roselle (Hibiscus sabdariffa)
- sesame oil (Sesamum indicum)
- tomato extract (Lycopersicon esculentum)
- tea (Camellia sinensis), especially green tea and oolong tea
- umbrella tree bark (Musanga cecropioides)
- black bean (Castanospermum australe)
- cat’s claw (Uncaria rhynchophylla)
- celery juice (Apium graveolens)
- Chinese hawthorn (Crataegus pinnatifida)
- ginger root
- giant dodder (Cuscuta reflexa)
- Indian plantago (blond psyllium)
- maritime pine bark (Pinus pinaster)
- river lily (Crinum glaucum)
18. Make sure to get sound, restful sleep
Not sleeping well enough can affect the blood pressure. People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure.
While for some people, getting a good night’s sleep isn’t easy. There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable.
The National Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension. Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension in long term.
19. Eat garlic or take garlic extract supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
According to a clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets.
One 2012 review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mmHg in those who consumed garlic, compared to people without any treatment.
20. Take natural supplements.
When eating a healthy diet, there are key nutrients levels to monitor for heart health. Below are natural supplements and their role in blood pressure regulation.
- Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
- Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.
- Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
- Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
- Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
21. Monitor blood pressure at home and see the doctor regularly
Monitoring blood pressure at home can help keep it under control. Home blood pressure monitors are available at any drugstore and have become very accurate and inexpensive.
Automated machines are easy to use: you push a button, the cuff squeezes and then relaxes on your arm, and the machine displays the result. You just sit there.
Follow these steps to get the best results:
- Sit with your feet flat on the floor, rest your back against the chair, and place your arm on a table or other flat surface.
- Sit quietly for five minutes before wrapping the cuff snugly around the upper part of your bare arm.
- Understand what the numbers mean. Normal blood pressure is less than 120/80. The top number is your systolic pressure—the blood pressure when your heart beats. The bottom number is your diastolic pressure—the pressure in between heartbeats.
Regular visits with the doctor are also key to controlling blood pressure. The doctor may suggest checking it daily or less often, or if taking medications or undergoing other treatments, the doctor may recommend checking blood pressure two weeks after and a week before next appointment.
Author’s Notes
High blood pressure affects a large proportion of the world’s population. While drugs are one way to treat the condition, there are many other natural techniques that can help.
Controlling our blood pressure through the methods in this article may ultimately help us lower our risk of acquiring heart diseases.
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