We could all do with taking a chill pill at the moment, with tensions rising all over the world with no signs of letting up. People are at maximum stress levels, some knowingly and some unknowingly.
Pandemics, fear, anxiety and stress are all leading towards worrying times for some. Not to mention people who have poor diets and have made bad lifestyle choices, are also at risk of high blood pressure. Around a third of adults in the UK will suffer from the condition and the only way to know what your blood pressure is, is to get tested for it.
You may eventually need to take pharmaceuticals for it but before you do, it’s worth bearing in mind what natural remedies for high blood pressure there are and maybe think about a slight lifestyle change in the process, to help reduce that hypertension.
However, lets try to step back for a moment and see what we can do to help ease peoples worries.
Change Lifestyle And Exercise For a While
There’s no denying that exercise is one of the best and easiest things you can do to lower high blood pressure.
Regular exercise may help your heart get stronger and more efficient at pumping blood, which in turn will lower the pressure in your arteries.
By simply going on a brisk walk or a steady jog for 30 minutes a day, five times a week or 15 – 20 minutes of high intensity exercise five times a week such as running, swimming or cycling can help lower blood pressure and improve your heart health (see study). Doing regular exercise can help reduce your blood pressure within a few months and that’s just one of the positives from regular cardiovascular activity.
Changes to your lifestyle are crucial in reducing you blood pressure and maintaining a healthy lifestyle. It is pretty obvious to say, but if you smoke, you should look to drastically reduce this with the view to stopping eventually. If you like to drink then think about cutting back on alcohol, we all like cheeky drink to let off steam but if you are drinking around fourteen units a week regularly, which is equivalent to 6 pints of average strength beer or 10 small glasses of low strength wine, look to reign this in (easier said than done I know) as nearly 20% of cases globally are down to alcohol.
If you would consider yourself over weight, look to healthier eating habits and exercise. As you can see, this is all connected with what were talking about. Another thing people overlook is that they should cut down on their caffeine intake, by simply drinking more than four cups a day can increase your chances of high blood pressure. I’m not saying you can’t drink more than four cups, i’m just saying if you are at risk of high blood pressure then reduce your caffeine levels.
Herbal Remedy, Diet And Eating Habits
Without a doubt, taking care of what goes into our body is a major factor with heart health. Be aware of prepacked/processed meals and sauces, as these normally have a very high sugar or salt levels. You should look to reducing sodium levels and make your own meals with natural herbs and spices, while cutting back on the salt you use.
One mineral that is quite important is potassium. It has been proven to help your body get rid of sodium and ease pressure on your blood vessels. Many modern diets have increased people’s sodium intake while decreasing their potassium intake.
Foods that are a good source of potassium include:
- Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
- Fruit, including melons, bananas, avocados, oranges and apricots
- Tuna and salmon
- Dairy, such as milk and yogurt
- Nuts and seeds
Let’s not forget about drinks to help reduce your blood pressure, the main one has many uses and can be seen as one of the best all rounders out there and that is apple cider vinegar. Its very popular already in the health community and rightly so. Its loaded with potassium whilst also pushing out excess sodium and toxins from body.
Starting the day with a glass of lemon water whether it be hot or cold can do wonders to your overall health. It is known to make the blood vessels soft and flexible which in turn lowers blood pressure. The drink contains vitamin C, which acts as an antioxidant by removing free-radicals from the body. A glass of lemon water every morning can help regulate your blood pressure levels. Remember to swill your mouth with water after drinking, as it can cause sensitive teeth.
There are many herbs and spices to consider, however the studies for these are all on rodents and show no great results on people. Some obvious herbs that you could use include:
Basil – contains a chemical eugenol, which blocks certain substances that tighten blood vessels
Garlic – may help to increase a substance in the body known as nitric oxide, which can cause your blood vessels to relax and dilate. This lets blood flow more freely and reduces blood pressure
Lavender – bit of a random one, however it has shown promise in rodents. You can use the flowers in baked dishes and the leaves can be used in the same way you would use any other herb.
Mediation, Relaxation And Stress
It has been mentioned here before about the benefits of meditation and relaxation. Meditation and deep breathing are supposed to activate the parasympathetic nervous system. When engaged the body relaxes, slowing the heart rate and lowering blood pressure.
Studies have showed that different styles of meditation appear to have benefits for lowering blood pressure, with deep breathing techniques also being effective. In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for the same period. Those who took deep breaths lowered their blood pressure more than those who just sat.
Stress can be the driving force behind most people getting high blood pressure and with this being the case, it’s vital you spend time away from what’s elevating those levels. Try to spend time doing things you enjoy, to take your mind off work or a deadline. Listening to relaxing music or reading a book has been shown to help.
You may also start to add some other behaviors mentioned above when stress gets a hold.
CBD As An Alternative?
Research has linked CBD with several benefits for the heart and circulatory system, including the ability to lower high blood pressure.
One study that treated healthy men with one dose of 600mg of CBD oil found it reduced resting blood pressure, compared to a placebo. The stress and anxiety reducing properties of CBD are responsible for its ability to help lower blood pressure. Several animal studies have shown that CBD may help reduce the inflammation and cell death associated with heart disease due to its powerful antioxidant and stress reducing properties.
CBD has anti-anxiety and analgesic effects, which help to relax blood vessels, research suggests that taking a single dose of CBD can lower blood pressure before and after a stressful situation.
CBD can stimulate calming effects. When you’re able to relax and feel calm, your blood pressure levels decrease. Vasodilators are a type of medicine that cause blood to flow easier throughout the body by dilating or widening the blood vessels. With CBD being a natural vasodilator, it can help improve positive cardiovascular health. As high blood pressure can damage the heart and arteries.
CBD has been shown to have anti-inflammatory properties and since inflammation can trigger high blood pressure, it’s a very helpful addition to have here.
There’s no question that hypertension numbers are going to be increasing over the coming months and years. With highly stressful jobs and poor diets being the two main factors, calm is needed. Its worth noting that high blood pressure can be something genetic and it’s not always your work or lifestyle which can cause issues. Most of what has been mentioned here is basic, but just taking on a few of the natural remedies for high blood pressure here could really help. CBD is the new kid on the block when it comes to health and recovery, but the benefits can’t be ignored.
DISCLAIMER – Always make sure you consult your GP before you make any changes to your diet. The above is meant to serve to help you make choices but not to put yourself at risk or harm.
If you have high blood pressure and have used some above, please let me know your thoughts and how you got on.