How to improve your blood pressure naturally
By Dr Marissa Kelaher
Do you suffer from high blood pressure, and want to know what you can do to help it? This blog post is for you!
This this article, we'll explore what high pressure means, why its important, what causes it, and most importantly, some proven tips you can do on a day to day basis, that can make a big difference to reducing it!
So if you'd like to know more, please read on 😊
WHAT IS HIGH BLOOD PRESSURE?
High blood pressure, also known as hypertension, affects millions of people worldwide. It’s one of THE most important risk factors for heart disease, stroke, heart failure, and other cardiovascular diseases.
Although medications are often prescribed (and play an important role), what many people don't realise, is that there are actually lots of proven, natural ways to lower blood pressure too!
These can be used in different ways - to try improve your blood pressure prior to taking medication; or in addition to blood pressure medications as needed. They can make a big difference in getting your blood pressure into an ideal range, and as an added bonus, are great for improving your overall heart health too ❤️
In some cases, this may mean you're able to come off or reduce medications (under guidance from your doctor), while in others it may remove the need for medication altogether.
They can even sometimes help prevent high blood pressure in the first place!
A holistic approach to blood pressure includes lifestyle changes, dietary modifications, stress reduction, and regular exercise, which together can be incredibly effective - we know, as we see it in our clinic every day.
So let's dive in and explore.
UNDERSTANDING HIGH BLOOD PRESSURE
Before talking about blood pressure, it’s important to understand what the term blood pressure actually means, and why it's relevant to our health.
Our blood pressure means the force of blood against the walls of our arteries as it flows through them, and is expressed in two numbers: systolic pressure (the higher number) and diastolic pressure (the lower number), measured in millimetres of mercury (mmHg). This is written as systolic/diastolic readings.
A healthy blood pressure reading is generally between 90/60 mmHg to 120/80 mmHg, while hypertension (high blood pressure), is when it’s higher than it should be - meaning a systolic blood pressure greater than 130 mmHg and diastolic blood pressure greater than 80 mmHg on several occasions.
Hypertension is grouped into different stages:
Mild hypertension: 140–159/90–99 mm Hg
Moderate hypertension: 160–179/100–109 mm Hg
Severe hypertension:≥180/≥110 mm Hg
Severe hypertension is considered a medical emergency as if left untreated, a significant percentage of people with this will die within 24 months due to a stroke, kidney failure, or heart failure (in contrast the survival rate is excellent when treated).
Hypertension is also known as a silent killer - meaning many people won’t have any symptoms of high blood pressure, with their first symptom being a heart attack or stroke 😯
And while headaches, visual changes, shortness of breath, or chest pain can occur with severe hypertension, it’s estimated that about 30% of Kiwis who have high blood pressure aren't even aware they have it…
This means screening for hypertension, and getting your blood pressure checked is SO important for your health - as you can be symptom-free while it’s quietly damaging your body!
WHAT CAUSES HYPERTENSION?
High blood pressure is incredibly common in developed nations (affecting 1 in 3 adult New Zealanders, and up to 50% of Americans) and is a top risk factor for heart disease.
It increases the risk of heart attacks and stroke significantly, with the highest risk in people who have both high systolic and high diastolic blood pressure readings.
Shockingly, it's also no longer a disease of ageing, becoming increasingly common in young adults, with studies demonstrating anywhere between 1 in 5 and 1 in 8 otherwise healthy young adults (aged 24 to 32 years of age) are now affected.
And large studies show that raised blood pressure, (in all ages and in all sexes and ethnicities), has a continuous linear association with the risk of stroke, heart disease, dementia, kidney disease, heart failure, and vascular disease - ie the higher blood pressure goes up over 115/75 mmHg, the greater the risk.
While some of the main risk factors for hypertension we can’t change (age, gender, genetics), there are also many we can!!
It's estimated that lifestyle factors account for > 80% of cases of high blood pressure, in particular diet, lack of exercise, and excess alcohol intake.
And while genetics can play a role in some people, they actually only account for a very small number (around 3.5%).
In about 10-20% of cases, high blood pressure is caused by a separate medical condition (such as primary aldosteronism, hyperthyroidism, renal artery stenosis, kidney disease, and rare conditions such as Cushing sydrome, phaeochromocytoma, or renal artery stenosis).
Other potential causes of high blood pressure include
insulin resistance and diabetes
obesity
high salt intake
stress
low potassium and calcium intake
obstructive sleep apnoea and sleep deprivation
excess caffeine
medications (ie contraceptive pills, long-term high dose anti-inflammatories aka NSAIDS (ibuprofen, voltaren etc), steroids, decongestants, stimulants, and some antidepressants
autoimmune diseases such as lupus and scleroderma
hormonal changes of pregnancy and menopause
If you are diagnosed with high blood pressure, your doctor will normally run some tests to look for some of these conditions, as well as to screen for other potential causes.
And this is also a great time to look at what you can do to reduce your blood pressure, as well as improve your overall heart health!
LIFESTYLE STRATEGIES TO PREVENT OR REDUCE BLOOD PRESSURE
So now we've talked about what high blood pressure is and what can cause it, let's look at what we can do about it.
First off, it goes without saying that if you've been diagnosed with high blood pressure, PLEASE discuss the best approach to managing it with your doctor, as they can give tailored advice that is best for you.
If your blood pressure is mild to moderately raised, and you're otherwise well, then lifestyle strategies can be safe and effective to trial prior to considering medications ( and are actually RECOMMENDED as first line treatment in health guidelines!), so these are worth chatting to your doctor about, to see if they are a safe option to look at.
Some people may need to consider starting medications straight away though (such as if their blood pressure is very high, they have co-existing health issues such as heart disease, or signs that their blood pressure is already causing damage to other organs), so an individualized approach taking these into account is vital.
But even if you need to take medications (some people still will - and they save lives), the lifestyle strategies covered below can be used alongside medical treatment- as they will help not only your blood pressure but also your heart health and overall health - so they're always worth it!
1. ADOPTING A BALANCED DIET
Nutrition plays a key role in managing blood pressure naturally, and a balanced diet that focuses on nutrient-rich foods can have a big impact on blood pressure levels. In fact, research shows that it can be potentially as effective as taking a blood pressure medication!
Nutrition strategies proven to reduce blood pressure include:
Reducing Sodium Intake:
High dietary sodium (salt) intake (>2000 mg per day) has been associated with an increased risk of death from heart disease, as excess sodium can cause water retention and increased blood pressure.
This means international recommendations, are to consume less than 2,000 mg of sodium per day (less than 1,500 mg if you have hypertension or are at higher risk).
Studies show that limiting sodium intake to less than 1500 mg/day (2/3 tsp) of sodium can reduce blood pressure by up to 12 mmHg.
It’s important to note that while reducing how much salt you add in your cooking is helpful, the average person gets 75% of their sodium from processed and packaged foods!
Learn to read the labels on prepackaged foods to look for sodium content -canned foods (particularly canned soups), frozen entrees, chips, biscuits, crackers, breads, dressings, and sauces can all be surprisingly high in sodium, as it's used to enhance flavour.
Embracing a DASH Diet:
The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Studies have shown that following the DASH diet can lead to significant reductions in blood pressure.
In the original trial, people who followed a DASH Diet lowered their systolic blood pressure by 5.5 mmHg compared to people who ate a standard Western diet.
It is thought the DASH diet lowers blood pressure in several ways:
it's high in potassium and magnesium (see below)
it's high in fibre (which helps blood sugar levels, weight, and cholesterol)
it's high in plant protein and unsaturated fats (both beneficial for heart health, and are shown to lower blood pressure)
Including Potassium-Rich Foods:
Increasing potassium intake can help counterbalance the effects of sodium, and have an additive effect on lowering blood pressure. Healthy Heart guidelines recommend eating a potassium-rich diet to help blood pressure, aiming for 3500 to 5000 mg/day of potassium.
Foods like bananas, spinach, avocados, and sweet potatoes are excellent sources of potassium, although it's found in many whole plant foods, in particular fruits and veges.
Magnesium and Calcium:
These minerals play an important role in blood pressure regulation.
Magnesium-rich foods include leafy green vegetables, whole grains, beans, soy nuts, seeds and fish, while calcium is found in all of these foods as well as dried figs and dairy products.
Managing insulin resistance
Insulin resistance is a strong risk factor for high blood pressure and heart disease, as people with type 2 diabetes are more than twice as likely to have heart disease, heart disease is also the top cause of death in those with diabetes.
This is particularly valid in women, where insulin resistance is thought to be even more important than in men in regards to heart disease risk!
A recent study that tracked more than 28,000 women’s cardiovascular risk factors for a median time period of 21 years found that diabetes and insulin resistance appeared to be the strongest risk factors for coronary heart disease.
2. REGULAR PHYSICAL ACTIVITY
Movement is a powerful tool for helping to manage your blood pressure naturally, as it not only aids weight management but also helps improve your overall heart health as well as the health of your blood vessels.
Ideally aim for at least 30 to 40 minutes of moderate-intensity aerobic exercise at least 4 to 5 times per week, as this can reduce your systolic blood pressure by around 5-8 mmHg. Its important to note that this effect is INDEPENDENT of weight loss, ie you get the benefits of exercise regardless of whether you lose weight with it!
Moderate exercise is when you're slightly puffed but can still talk ie cycling, or a hill walk/brisk walk.
Resistance training has extra benefits for heart health and has been shown to reduce systolic blood pressure (independently of aerobic exercise) by about 4-5 mmHg.
Isometric resistance (ie planks, wall sits) as well as dynamic resistance (ie lifting weights) both help to lower blood pressure, so you can take your pick - aim to include some resistance training into your exercise routine for 2-3 days per week.
Surprisingly, we don't know exactly how exercise impacts blood pressure, but it's thought that it may be due to a combination of turning down our sympathetic (“fight or flight”) nervous system activity, improving the health of our endothelium (inner lining of the blood vessel wall), and decreasing peripheral vascular resistance (how much pressure is needed to pump blood through blood vessels in our peripheries).
These all have additional benefits on overall heart health too, so they're a great reason to get moving!
3. MANAGING STRESS
Chronic stress can be a major contributor to high blood pressure, as well as to a higher risk of heart disease (among other health issues) and it does this in two main ways:
1) It activates our fight or flight (sympathetic) nervous system, via the release of stress hormones, which raises blood pressure and affects the function of our blood vessels.
2) It impacts our ability to follow healthy habits, such as getting enough sleep, choosing foods that are good for us, limiting or avoiding alcohol, and getting regular exercise.
If you're feeling stressed, there are a variety of ways to help this, that are also shown to help blood pressure:
Meditation and Mindfulness:
Engaging in meditation and mindfulness exercises can help calm the mind and reduce stress levels. Research shows it can reduce blood pressure by around 4mmHg - the types of meditation most studied are mindfulness meditation and transcendental meditation, but it's likely that any form of regular meditation will help.
Deep Breathing Exercises:
Practicing deep controlled breathing techniques can activate our body's relaxation response and lower blood pressure, via stimulating our vagus nerve, which in turn switches on our 'rest and digest' nervous system.
Yoga:
Yoga combines physical postures, breath control, and meditation, making it an effective stress-reduction practice.
Mindfulness based stress reduction (MBSR):
Research shows that MBSR (which includes a combination of stress reduction techniques, mindfulness meditation, and mindfulness based cognitive behavioral therapy) can help both mental well-being and blood pressure, as well as many other areas of health. MBSR is usually taught as an 8-week course, either online or in person.
Other strategies that can help stress and blood pressure include time in nature, gratitude journaling, flow state, or spending quality time with others.
4. GETTING ENOUGH QUALITY SLEEP
Sleep plays a crucial role in health, and blood pressure is no exception!
Chronic poor sleep patterns and sleep deprivation have been linked to hypertension, with 7-9 hours of quality sleep each night needed to maintain well-being.
To improve your sleep, try to maintain a regular sleep schedule, and practice sleep hygiene practices, such as natural light exposure in the morning, no screens for an hour before bed, avoiding alcohol sugar and caffeine in the evenings, and creating a relaxing bedtime routine. For more details on this see our blog post here.
It is also important to mention obstructive sleep apnea (OSA) as it's a very common sleep disorder that may be responsible for up to 10% of all cases of hypertension. It’s estimated that around 50% of people with high blood pressure also have OSA, while sleep apnoea is the most common cause of treatment resistant hypertension.
In addition to increasing the risk of high blood pressure, obstructive sleep apnea also significantly increases the risk of heart disease, atrial fibrillation, heart failure, and stroke. Some common symptoms include snoring, morning headaches, daytime sleepiness, and waking gasping or choking at night.
If you suspect you may have OSA, it's easily diagnosed with an overnight sleep test, via a sleep clinic (sleep tests can now often be done at home, in the comfort of your own bed!). Treatment for OSA is usually with a continuous positive airway pressure (CPAP) or a dental appliance.
CPAP treatment can reduce blood pressure by up 2-3 mmHg, although results depend on consistent use of the device and severity of the apnea. Given OSA's significant role in overall heart health too, it's crucial to be aware of, and screen for!
5. AIMING FOR A HEALTHY WEIGHT
Carrying excess weight can put a strain on our cardiovascular system, raising the risk of high blood pressure.
Research has found a nearly direct relationship between increasing body mass index (BMI) and an increased risk of high blood pressure. This risk may be even higher in people who carry their excess weight around their tummy (visceral adiposity.
This means if you're overweight (based on your BMI or waist circumference), losing weight can be one of the most effective lifestyle changes for controlling blood pressure. Even a small amount of weight loss can help reduce blood pressure, with research showing a 1mmHg drop in blood pressure for every kilogram lost.
The link between weight and blood pressure is complex but is thought to be due to mechanisms such as increased chronic inflammation, additional activation of our sympathetic (fight or flight ) nervous system, extra absorption of sodium by our kidneys, insulin resistance, and hormonal changes.
While weight loss isn't often easy, remember every kg can make a difference, so even small amounts of weight loss when you're overweight can help!
6. LIMITING ALCOHOL AND CAFFIENE
Moderation is key when it comes to alcohol and caffeine consumption.
Research shows that women who have more than 1 alcoholic drink per night and men who have more than 2 have significantly higher blood pressure than those who drink less, while every unit of alcohol consumed/day can increase blood pressure by 6%.
Studies show that having more than 3 units of alcohol per day elevates blood pressure, while recent guidelines from the Heart Foundation suggest that there is no known safe level of alcohol intake from a heart health perspective.
If you do drink alcohol, try to keep it at a minimum, and save it for special occasions, rather than making it an everyday habit!
Be mindful of your intake and consider alternatives like herbal teas or water, and if you use alcohol to relax, try to. explore other ways to do this.
In regards to caffeine, research shows that for most people, 2-3 cups of coffee per day is normally OK, provided you aren't loading it up with sugar or syrups! Caffeine in moderation is thought to be protective for heart health, however, some people carry a genetic variation that makes them more susceptible to the effects of caffeine.
If you're wondering if caffeine is affecting your blood pressure, try cutting it down or out, or switching to decaf for a few weeks, and see if your blood pressure drops accordingly.
6. NOT SMOKING
If you smoke, it’s time to think about quitting!
Smoking is bad news for heart health, as it acutely raises blood pressure by causing vasoconstriction (narrowing of the blood vessels), and in the long term also significantly increases the risk of heart disease and strokes.
The good news is that as soon as you quit your risk drops.
Once you stop smoking, after:
● 20 minutes, your blood pressure starts to lower
● 8 hours, your risk of heart attack starts to fall
● 12 weeks, it is easier for your heart to pump
● 1 year, your risk of heart attack falls to half that of someone who smokes
● 15 years, your risk of a heart attack drops to that of someone who has NEVER smoked
So it's never too late to quit!
7. CONSIDER NATURAL SUPPLEMENTS
There are a few natural supplements that may have additional benefits for blood pressure, alongside lifestyle changes.
If you take any regular medication, or have other chronic health issues, its a good idea to talk to a healthcare professional before starting supplements.
Some supplements that have shown potential benefits include:
Omega-3 Fatty Acids: Found in fish oil, flaxseed, and chia seeds, omega-3 fatty acids may help lower blood pressure and reduce inflammation.
Garlic Extract: Studies suggest that garlic supplements may have a modest effect in reducing blood pressure.
Hibiscus Tea: Drinking hibiscus tea has been associated with modest reductions in blood pressure, with some research showing it may even work as well as blood pressure medications in some people
Regardless of the strategies you adopt, if you have hypertension it's crucial to monitor your blood pressure regularly. This allows you to track your progress and make necessary adjustments to your lifestyle and medications as needed, and empowers you to see how different strategies impact on your body. Home blood pressure monitors are readily available and easy to use, or you can get your blood pressure checked at your GP or many pharmacies.
WRAPPING IT UP
Managing blood pressure naturally is a journey that involves adopting a holistic approach to overall well-being.
By embracing a balanced plant focused low salt diet, regular exercise, stress reduction techniques, quality sleep, and other lifestyle modifications, you can take back charge of your health and blood pressure!
This may avoid or reduce the need for medications, or can also make a big difference improving blood pressure and heart health alongside medical treatment.
Remember to always consult with a healthcare professional before making significant changes to your lifestyle or adding supplements, but with consistent effort and dedication, you can pave the way to a healthier and happier life.
If you’ve enjoyed this blog post, please share it with anyone who you think may benefit!
We also offer consultations nationwide if you need help improving your blood pressure with a personalised holistic approach, more details here.
And if you’d like to know more about embracing a healthy diet and lifestyle, please check out our Focus courses and Reboot courses, where we teach you all you need to know to optimize your wellbeing. We also have a Lifestyle Lounge members area, packed full of plant based whole food recipes, nutrition tips and health articles - the choice is yours!
We’d love to see you there ❤️