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According to the World Health Organization, hypertension is the most important preventable cause of heart disease and stroke worldwide. Even I can’t count the number of persons that I know who suffer from high blood pressure. But there are actually many simple and natural ways to lower blood pressure that not everyone seems to be aware of.
What Is Blood Pressure Exactly?
The blood pressure represents the force that our heart uses to pump blood around the body.
It is measured in “millimeters of mercury” (mmHg) and appears in 2 numbers:
- the systolic pressure (up) is the pressure reached when the heart pushes the blood out
- the diastolic pressure (down) is the pressure reached when the heart rests between beats.
An ideal blood pressure should be below 120/80 mmHg.
If it is above 120/80 mmHg, it is considered high.
If it is below 90/60 mmHg, it is considered too low.
So, if you have a blood pressure reading over 120/80 mm Hg, it means that you need to take steps to lower it in order to stay healthy and avoid serious health problems in the future.
Why Do We Develop High Blood Pressure In The First Place?
There are many things that can cause high blood pressure.
These are the most common reasons:
- being overweight or obese
- a lack of exercice
- too much sodium (salt) in your diet
- drinking too much alcohol regularly
- being stressed
The risk of developing high blood pressure also increases with the age, as you get older.
Someone who has a family history of high blood pressure is also more at risk. And so in someone who is of African-Carribean or South Asian origin.
The Dangers Of High Blood Pressure
When your blood pressure is too high, more strain is put on your heart and blood vessels. Over time, they get damaged and lead to other health problems.
These are the risks associated with high blood pressure:
- Heart problems: the heart gets weak or damaged which can lead to a heart attack or heart failure.
- Brain damage: high blood pressure can cause strokes as well as loss of memory
- Reduces kidney function
- Can damage blood vessels and arteries
When high blood pressure is added to other health problems such as high cholesterol and/or diabetes, it makes the matter even worse.
Natural Ways To Lower Blood Pressure
There are many steps you that you can take to lower your blood pressure naturally.
- Change your diet – Make healthy choices as what you eat and drink directly affects your blood pressure.
- Lower your salt intake (read the labels on food packaging). This is because salt retains water. When there is too much salt in your body, extra water is stored and makes the blood pressure rise.
- Eat more fruits and vegetables, especially those high in fibre and potassium.
- Avoid foods high in sugar, saturated fats and refined carbohydrates (to prevent weight gain).
- Reduce or eliminate alcoholic drinks
- Drink less caffeine
2. Manage stress – Try meditation, yoga or listening to soothing music. All these have been proven to reduce stress and promote relaxation.
3. Exercise regularly – Just walking 30 minutes a day can be really effective to lower pressure.
Natural Supplements For A Lower Blood Pressure
We truly believe that the best way to prevent or lower blood pressure is by following the steps mentioned above.
But if it is still not enough, you might want to go a step further and try taking a natural supplement to help lower your blood pressure.
Here, we have gathered a list of the best natural supplements that have been proven to be effective in lowering blood pressure.
CoQ10 (Coenzyme Q10) is a fat-soluble and antioxidant that plays an important role in energy production, preventing cell damage and supporting heart health. It is naturally present in meats, poultry, eggs, oily fish, seafood and nuts.
Other benefits of CoQ10:
- Can improve nerve damage caused by diabetes.
- Can help prevent migraines.
- Could help improve vision in people with age related vision-loss.
CoQ10 is generally safe to use but it can cause some mild side-effects such upset stomach, nausea, vomiting and diarrhea.
As CoQ10 is fat-soluble, it should be taken during meals.
High fibre foods are known to help lower blood pressure and total blood cholesterol. These include whole grains, most fruits and vegetables, beans, pulses, nuts, and seeds. If your diet doesn’t include much fibre rich food, adding a natural fibre supplement such as psyllium husk to it has been shown to significantly reduce both systolic and diastolic blood pressure in people suffering from high blood pressure.
Other benefits of fibre:
- Helps reduce blood sugar levels
- Prevents constipation
- Helps in weight gain (as it keeps you full for longer, you eat less).
Garlic has been used medicinally around the world for thousands of years. It has antifungal, antibacterial and antioxidant properties.
Garlic is also a natural blood thinner (anticoagulant). Because of this, if you are already taking a blood thinner or other blood pressure medications, you should ask your doctor before taking a garlic extract supplement.
Possible side-effects of garlic supplements:
Garlic is usually safe to take as a supplement, however some people can experience side-effects including heartburn, indigestion, unpleasant breath and body odor.
French Maritime Pine extract
Maritime Pine, also called pycnogenol, naturally contains antioxidants and has anti-inflammatory properties. Studies have shown that it supports the production of collagen and elastin in the body which helps to make blood vessels stronger and so improves blood circulation, which leads to a lower blood pressure.
Other benefits of maritime pine extract:
- Can help balance blood sugar levels.
- Can boost brain function and improve memory.
- Can help protect the skin from sun damage.
- Reduces inflammation.
- Strengthens the immune system.
Possible side-effects of pycnogenol:
Although pycnogenol is generally safe to take, some people can experience side-effects including headache, dizziness, upset stomach and mouth ulcers.
Where to buy pycnogenol?
To get the best results, it is important that you choose a pycnogenol supplement that is pure, high quality and does not contain additives or fillers such as these pycnogenol capsules.
Other Specially Formulated Natural Supplements For a Lower Blood Pressure
If you would rather try a supplement that has been specifically formulated to maintain a healthy blood pressure, we suggest Alistrol – Blood Pressure Support from CLE Holistic Health. This doctor recommended, all natural supplement, made with 4 high-quality herbal ingredients including garlic extract, has been specially formulated to help you keep a lower blood pressure naturally. Judging by all the great reviews from their customers, it’s a must try. Plus, they ship worldwide.
Bring The Change
Bringing such changes in your lifestyle can seem daunting at first, but once you start seeing the benefits, you will realize that adopting these natural ways to lower blood pressure was absolutely worth it.
There is no doubt that having a healthy diet and exercising regularly is extremely important to maintain a normal blood pressure and prevent potentially deadly health problems. But sometimes, it may not be enough and so taking a natural supplement alongside can be really beneficial. For maximum effectiveness, it is essential that you choose supplements that are made from whole foods and free from added fillers, coloring and other unnecessary ingredients.
However, as high blood pressure can be life-threatening, it may not be always possible to avoid prescription drugs.
It is always recommended that you talk to your doctor before taking any of these supplements as they could interact with other medications.