How to Lower Blood Pressure Fast but without Chemistry
High blood pressure or hypertension is one of the greatest causes of heart attack and stroke. So Lower Blood Pressure seems to be the goal of most of the grown up population.
High blood pressure is a serious medical condition which can lead to so many other health problems. It can damage your arteries, your heart, brain, kidneys, eyes and cause sexual dysfunction.
The statistics are alarming!
According to the Centers for Disease Control and Prevention, 29% of American adults have high blood pressure and only half of them have it under control.
Almost 1 in 3 American adults has prehypertension – a state when their blood pressure is above normal, but not yet in a critical condition. This state is also dangerous – it’s only a matter of time before it causes major complications.
High blood pressure levels vary by age, race and ethnicity, but women and man are equally likely to develop it. It’s an all-powerful, cruel enemy to a person’s health and it needs to be controlled.
Fortunately, there are natural ways which can help you lower blood pressure.
Before you find out about the most effective ways to lower blood pressure, learn what happens to your body if your blood pressure is high.
High Blood Pressure – What Happens to Your Body
High blood pressure or hypertension is a condition in which the blood pressure in the arteries is constantly elevated.
Blood pressure is what makes the blood circulate your through your body. As the blood moves, it pushes against the sides of the blood vessels. The strength of this pushing is blood pressure.
If your blood pressure is too high, it puts extra strain on your arteries (and your heart). Normally, it can raise or fall during the day, but it causes problems when it stays high for a long time.
Here are several factors and conditions that cause a rise in blood pressure:
- Lack of physical activity
- An unhealthy diet
- Too much alcohol
- Older age
- Chronic kidney disease
- Adrenal and thyroid disorders
- Sleep apnea
Now, the scary thing is that high blood pressure won’t show any symptoms or give you a warning unless it’s measured.
Blood pressure from 120/80 to 140/90 is normal, but blood pressure of 140/90 or above is considered high.
What are those 2 numbers anyway?
- The first number (the higher number) is your systolic blood pressure – the highest level your blood pressure reaches when your heart beats.
- The second number (the lower number) is your diastolic blood pressure or the lowest level your blood pressure reaches as your heart relaxes between beats.
Another trobeling thing about high blood pressure is that it doesn’t have to be chronic to cause a medical emergency. It can act fast and it can be brutal.
That’s why you simply have to control it and stop it from ruining your health.
How to Lower Your Blood Pressure
There are many ways that naturally lower your blood pressure which will simultaneously improve your general well being.
The strategies involve lifestyle changes and alternative medicine methods which have worked on so many people. All you have to do is try them out.
Here are 8 strategies to lower blood pressure:
1. A healthy diet
2. Cutting down on drinking
3. Say goodbye to smoking
5. Stress management with relaxation therapy
7. Oils – aromatherapy and massage
Strategy No. 1: Lower Blood Pressure with a Healthy Diet
Food is extremely important when it comes to lowering blood pressure.
By changing old eating habits and implementing new ones, you can easily avoid taking drugs for high blood pressure. That’s how important this strategy is!
Keep in mind the following facts:
- Salt is not your friend. Avoid eating salty food and use salt-free seasoning.
- Also avoid canned food, junk food and any high-cholesterol foods.
- Calcium, magnesium, and potassium are your friends – this means you should definitely eat a lot of fruit and vegetables.
Here’s a list of fruit and vegetables you should stick to because they can drastically help you lower blood pressure:
- beet greens
- green beans
- green peas
- lima beans
- sweet potatoes
- Additionally, good sources of magnesium are:
- lean meats
- Drink yogurt
- DO NOT drink sugared sodas.
- Have you ever heard of Dash Diet?
DASH stands for Dietary Approaches to Stop Hypertension.
It is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute to prevent and control hypertension and lower blood pressure.
The DASH diet was designed to provide all the necessary nutrients which play a great part in lowering blood pressure, according to past epidemiologic studies.
You can find advice and recipes on Dash Diet Eating Plan which are strictly focused on lower blood pressure.
- A healthier diet will also lead to weight loss.
Obesity is a disease which leads to heart attack, diabetes and many other serious health problems including high blood pressure.
Weight loss decreases the risk of hypertension and allows your hearth to normally pump blood through your body.
Strategy No. 2: Less drinking – More health
Excessive drinking is never a good thing.
Especially not if you want to lower blood pressure.
For some people drinking is pleasure or part of their diet, for others it’s a lifestyle.
In any case, you have to cut down if your high blood pressure is already causing you problems.
Moderate drinking, for example two drinks a day, can be acceptable. But anything more than that will definitely raise your blood pressure.
A glass of red wine is not going to change anything, but don’t be fooled by the popular misconceptions that it works wonders on cholesterol levels or blood pressure levels. If you’ve been diagnosed with hypertension the best way to deal with alcohol is not to drink it. It’s as simple as that.
Strategy No. 3: Say Goodbye to Smoking
Smoking is bad news for health in general and it’s not doing you any favors if you want to lower blood pressure.
For a lower blood pressure, quitting smoking should be one of your priorities.
Knowing what it does to your heart and arteries might help you quit. So here it is:
- it narrows your arteries and hardens their walls
- it makes your blood more likely to clot
- it stresses your heart and sets you up for a heart attack or stroke
HelpGuide.org offers you some advice on how to quit smoking.
Strategy No. 4: Exercise – Be Active, Keep Moving
Include exercise in your daily routine!
Now, you might be wondering how this would work. Logically, when you engage in a physical activity, your blood pressure raises, right? So, how come doctors recommend physical activity if you already have high blood pressure?
Don’t worry, they’re not trying to kill you. It actually makes perfect sense because your blood pressure will raise for a short time, but after you’re done with the activity, it goes back to normal. The quicker it returns to normal, the fitter you are.
Basically, you’re training your body to regulate itself, or to be more resilient to blood pressure changes.
According to the Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health:
- Aerobic activity – like running, cycling… Any activity that uses large muscle groups, that can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.
- Muscle Strengthening Activity – also called Anaerobic activity
It’s an exercise that is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
However, it all depends on how high your blood pressure is and how fit you are.
If you haven’t been exercising for a while it’s great to begin with low pace activities:
- slow jogging
- dancing (why not make it fun and social too)
- or any repetitive rhythmic activities that help you move large muscle groups in your body
According to Blood Pressure UK, this table can be a guideline to how much exercise you can do according to your blood pressure levels:
|Blood pressure level||General ability to be more active|
|Below 90/60||You may have low blood pressure, speak to your doctor or nurse before starting any new exercise|
|90/60-140/90||It is safe to be more active, and it will help to keep your blood pressure in this ideal blood pressure range|
|140/90 – 179/99||It should be safe to start increasing your physical activity to help lower your high blood pressure|
|180/100 – 199/109||Speak to your doctor or nurse before starting any new exercise|
|200/110 or above||Do not start any new activity – speak to your doctor or nurse|
Strategy No. 5: Manage Your Stress
Even though stress is not a confirmed risk factor for high blood pressure, studies show that stress can have an effect on its development.
It is certain that blood pressure increases because of increased heart rate.
Stress, anxiety and heart disease are directly connected to bad habits and addictions which lead to bad health and possible death.
A 7-year Scottish study from 2008 included followed the mental state, health behavior and heart disease risk of more than 6,500:
It studied people’s mood, mental state, height, weight, physical activity, alcohol intake and smoking.
Various risk factors for heart disease and damage to the arteries were also examined. It turned out that risk factors for heart disease and artery problems increased by 65% because of unhealthy habits.
Stressed people were smokers, drank more alcohol and were less physically active.
Relaxation therapy is one of the drug-free, healthy ways in which you can fight off stress.
It involves any method or activity that helps you relax and achieve a state of calmness. Some relaxation techniques are performed sitting down or lying quietly and they require minimal movement.
Relaxation techniques which can help you lower blood pressure are:
Strategy No. 6: Herbs for Lowering High Blood Pressure
Nature offers you a number of herbs which have proven to be effective in lowering blood pressure.
However, if you’re taking any medications prescribed for your blood pressure, consult your doctor before using herbs to manage this condition. This is an important precaution because some herbs might interfere with particular medications.
After you’re all cleared and assured which herbs you can use, here’s what nature has to offer for high blood pressure:
an Indian seasoning used in South-Asian foods. A 2009 study showed that it significantly lowers blood pressure. Cardamom seeds can be used in soups and stews or even in baked food.
not only does it flavor your food and make you smell bad, but it’s also good for your health. It relaxes and dilates your blood vessels and results in lower blood pressure
a tasty seasoning which can be included in your breakfast or it can make your coffee smell better
- Flax seed
it can be found in many products as an ingredient, but it works best of you grind it yourself and use it in your cooked meals. It’s rich in omega-3 fatty acids which lower blood pressure.
it improved circulation and relaxes the muscles around the blood vessels. It can be used in a variety of beverages and dishes, in chopped, minced or grated form.
- Celery Seed
a herb used to flavor soups, stews, casseroles, and other savory dishes. Studies show that you can use the seeds to lower blood pressure, but you can also juice the whole plant. It has diuretic properties, which means lower blood pressure.
it’s been used in Chinese medicine since forever and it’s been known to lower blood pressure, to prevent clot formation and to increase blood circulation.
- Cat’s Claw
another Chinese herbal medicine, it helps with hypertension and neurological problems.
Strategy No. 7: Essential Oils for Lower Blood Pressure
Essential oils can eliminate the toxins from your body, improve your immune system, digestion, help your natural healing processes and promote the growth of new cells. They also reduce stress by dilating arteries. You can either inhale them or apply them directly onto your skin with massage.
Here are some oils which could be helpful and lower your blood pressure:
- Sweet Marjoram oil
it is balancing and comforting, it uplifts and balances your body. It calms your mind and is used for treating nervous exhaustion and lethargy. With its spicy, woody and warm fragrance, it helps in calming your nerves as well.
- Lavender oil
it is calming and gentle essential oil that balances your nervous system. Its floral and sweet aroma produces positive energy, it soothes nerves, reduces stress and lowers blood pressure
- Ylang Ylang oil
it calms agitation and restlessness and helps you sleep better; its sweet and intense aroma soothes frustration and anger while it relaxes your body.
Strategy No. 8: Cannabis Oil and Hemp Derived CBD Oil does Magic for Lower Blood Pressure?
Research regarding the therapeutic effects of cannabis and cannabis oil has noted huge progress in the past decade.
It has been proven that it has incredible healing powers for the human body and it’s very clear that it has amazing effect on the high blood pressure.
Our bodies have something called the Endogenous Cannabinoid System (ECS). It’s basically a system that maintains stability in our bodies. If we help our body by feeding it with cannabinoid elements, we help it operate and maintain stability easier.
makes scientists eager to find all the ways in which cannabis plant positively affects our body.
Animal studies show that cannabinoids (elements found in cannabis and cannabis oil) suppress hypertension and lower blood pressure.
Smoking is definitely bad for the cardiovascular system, but chronic smokers of cannabis report lower blood pressure and hypotension.
Take Control over Your Own Body
Now that you’re aware of all the Natural drug free ways that will help you lower blood pressure, it’s up to you to do something about it.
Use the strategies, combined them and make perfect health your priority.
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