Hypertension, also known as high blood pressure, is a condition caused by the pressure of blood against the walls of the arteries exceeding normal limits. If left untreated, hypertension can lead to atherosclerosis (accumulation of fat in the artery walls) which can result in serious complications such as heart attack, stroke, and kidney disease.
There are various risk factors and causes of high blood pressure, ranging from unhealthy eating habits, genetic factors, to certain diseases. This condition can be detected through routine blood pressure checks every year by all adults.
In addition to medication, there are several other ways that can be utilized to manage this condition. Here are some natural ways to help lower blood pressure:
1. Sleep Earlier
Fitness and health coach Walter Gjergja stated that staying up late or sleeping late at night is one of the factors that can increase the risk of high blood pressure. During rest, blood pressure gradually decreases and returns to normal. Try to get quality sleep for at least 7 hours every night.
“Go to bed earlier and take time to relax, use stress reduction techniques such as meditation, yoga, or deep breathing to help you fall asleep,” Walter said.
He also advised people to stop consuming alcohol and smoking, as these habits can also be risk factors for increased blood pressure.
2. Increase Consumption of Vegetables and Whole Grains
A diet focused on vegetables, whole grains, fruits, low-fat protein, and low salt is important for helping to lower blood pressure.
High salt intake is one of the main contributors to high blood pressure problems. It is recommended to consume no more than 2,300 milligrams of sodium per day and replace salty snacks with foods like bananas, spinach, sweet potatoes, and avocados.
“Nutrition is clearly correlated with weight, and overweight is strongly related to the incidence of high blood pressure problems. Therefore, in the long run, try to adopt a nutritional plan that will maintain a healthy weight range,” he said.
3. Prioritize Happiness
Walter stated that happiness plays an important role in health. It helps improve cardiovascular health by reducing stress, increasing blood flow, and relaxing blood vessels.
Therefore, Walter urged people not to forget to be happy and spend time with loved ones and laugh.
“A little humor, both through socializing, comedy shows, can also improve your mood. This puts you in a positive mindset to exercise,” Walter said.
“Pets have the same effect. They make us calm, reduce stress, and improve our emotional well-being, which leads to lower blood pressure readings. They can also make you get up and go outside,” he added.
4. Stay Active
Walter also said that keeping the body moving is one of the best ‘medicines’ to prevent various diseases. He recommends at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week.
“Start with low-impact exercise like walking, hiking, swimming, and cycling to reduce blood pressure and improve cardiovascular health without burdening your joints,” he explained.
Exercising outdoors can also provide additional benefits related to sunlight, fresh air, and connecting with nature.
In conclusion, adopting a healthy lifestyle that includes adequate sleep, a balanced diet, happiness, and regular exercise can help manage and lower high blood pressure naturally.
