Despite being a common health condition that affects nearly half of the adults in the United States1Facts About Hypertension | cdc.gov. Centers for Disease Control and Prevention. Retrieved 12 December 2021, from https://www.cdc.gov/bloodpressure/facts.htm., high blood pressure is a serious condition that can lead to a vast load of serious health complications if left untreated2High blood pressure (hypertension) – Symptoms and causes. Mayo Clinic. (2021). Retrieved 12 December 2021, from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410.. Unfortunately, many conventional treatment options are only designed to manage your symptoms with some prescription medications. Worse of all, although these can keep your blood pressure levels at a healthier level, these medications aren’t intended to tackle the root cause of the problem3Why modern medicine is a major threat to public health. the Guardian. (2018). Retrieved 12 December 2021, from https://www.theguardian.com/society/2018/aug/30/modern-medicine-major-threat-public-health., so they don’t have to ability to heal whatever it is that’s causing your high blood pressure in the first place. The good news is that there are several natural ways you can improve your blood pressure and eradicate hypertension and the potential health complications from your life – for good.
What is high blood pressure?
High blood pressure, also known as hypertension, is a condition where the blood pressure is higher than what is considered normal and healthy. Several different blood pressure categories can help you determine how severe your blood pressure is.
Guidelines for blood pressure
For most of us, we have had a blood pressure reading at least once, whether it’s at the doctor’s during a regular checkup or at a local pharmacy in those little machines you can use as you wait for a prescription to be filled. But, unfortunately, many people don’t know what these numbers mean or what is considered a normal, healthy level.
According to the latest guidelines4Reading the new blood pressure guidelines – Harvard Health. Harvard Health. (2021). Retrieved 12 December 2021, from https://www.health.harvard.edu/heart-health/reading-the-new-blood-pressure-guidelines., the categories for blood pressure levels are as follows:
- Normal levels: Less than 120/80 mm Hg
- Elevated levels: systolic levels between 120-129 and diastolic levels less than 80 (likely to develop high blood pressure if actions aren’t taken)
- Stage 1 levels: systolic levels between 130-139 or diastolic levels between 80-89 (lifestyle changes and possible medication gets prescribed)
- Stage 2 levels: systolic levels at least 140 or diastolic levels at least 90 mm Hg (likely to receive a combination of blood pressure medications and lifestyle changes)
- Hypertensive crisis levels: systolic levels over 180 and/or diastolic levels over 120 (need for immediate medical attention)
It is important to reiterate that if you are experiencing hypertensive crisis levels, you need prompt changes in medication or an immediate trip to the hospital.
How to understand blood pressure levels
Now that we know the different categories of blood pressure levels, it’s essential to learn how to make sense of them. The most important thing to understand is the differences between diastolic and systolic pressure5Pulse pressure: An indicator of heart health?. Mayo Clinic. (2021). Retrieved 12 December 2021, from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/pulse-pressure/faq-20058189..
- Systolic blood pressure (the first or ‘top’ number): Indicates how much pressure your blood is exerting against your artery walls when your heart beats
- Diastolic blood pressure (the second or ‘bottom’ number): Indicates how much pressure your blood is exerting against your artery walls while your heart is resting
Complications of having high blood pressure
The longer your high blood pressure (or hypertension) goes untreated, the more time it has to build up excessive pressure on your artery walls. This can cause a vast array of potential complications, including damage to your blood vessels, as well as your organs, including damage to your heart, brain, kidneys, arteries, sexual function, eyes, and so on and so forth6How high blood pressure can affect your body. Mayo Clinic. (2019). Retrieved 12 December 2021, from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868.. This damage can lead to life-threatening complications, such as:
- Aneurysm: an increased blood pressure can cause your blood vessels to weaken and bulge, resulting in an aneurysm which can be life-threatening if it ruptures
- Dementia: when narrowed or blocked arteries limit blood flow to the brain, this can lead to a certain type of dementia (vascular dementia)
- Difficulties with memory: Uncontrolled high blood pressure may begin to affect your ability to think, remember and learn
- Eye problems: thickened, narrowed or torn blood vessels in the eyes can cause many complications, including blindness
- Heart attack or stroke: high blood pressure can cause hardening and thickening of the arteries, putting you at higher risk of having a heart attack and stroke
- Heart failure: when the heart is unable to pump enough blood to meet your body’s needs due to high pressure, this can lead to heart failure
- Metabolic syndrome: a group of disorders relating to your body’s metabolism that can make you more likely to develop diabetes, heart disease and stroke, such as increased weight, high triglycerides, decreased (HDL) cholesterol (the “good” cholesterol), high blood pressure and high insulin levels
- Sexual health declines: high blood pressure can affect your overall satisfaction with sex, as the decreased blood flow makes it difficult to achieve and maintain erections and may reduce sexual desire
- Weakened blood vessels in your kidneys: this prevents your kidneys from functioning normally, which can lead to other serious complications
Tips for improving blood pressure naturally
As you can see from the list of possible complications mentioned above, there’s no denying that they simply aren’t worth the risk. This is especially true considering your health and blood pressure is entirely within your control. With a few simple changes in your diet, lifestyle and physical activity, you can lower your blood pressure to healthier levels and keep them there. This is why it’s important to choose a healing regime that is practical and sustainable because you’re going to want to keep up with it. Here are some of the tips you’ll want to add to your regime to begin improving your blood pressure naturally:
- Losing weight is the most effective lifestyle change for controlling blood pressure7Take Charge of Your Blood Pressure. WebMD. (2004). Retrieved 12 December 2021, from https://www.webmd.com/hypertension-high-blood-pressure/features/take-charge-of-your-blood-pressure.
- Exercising regularly can lower your blood pressure significantly. Aim to get a minimum of 30 minutes of exercise each day.8A 30-minute walk may reduce blood pressure by as much as medication | New Scientist. Newscientist.com. (2019). Retrieved 12 December 2021, from https://www.newscientist.com/article/2194460-a-30-minute-walk-may-reduce-blood-pressure-by-as-much-as-medication/.
- Eating a clean, healthy diet rich in whole grains, fruits, vegetables and low-fat dairy products (also known as the DASH diet) can lower your blood pressure by up to 11 mm hg.9Combination Low-Salt and Heart-Healthy “Dash” Diet as Effective as Drugs for Some Adults With High Blood Pressure – 11/22/2017. Johns Hopkins Medicine. (2017). Retrieved 12 December 2021, from https://www.hopkinsmedicine.org/news/media/releases/combination_low_salt_and_heart_healthy_dash_diet_as_effective_as_drugs_for_some_adults_with_high_blood_pressure.
- Keeping a food diary can help you narrow in on unhealthy habits affecting your blood pressure
- Increasing potassium can lessen the effects of sodium on blood pressure10How Potassium Can Help Control High Blood Pressure. www.heart.org. (2016). Retrieved 12 December 2021, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure.. Potassium can be found in foods, such as fruits and vegetables, as well as in supplements.
- Start reading the food labels. Often times, you’re getting a lot more than what you think you are (and not of the good stuff)
- Reducing sodium in your diet, even a small reduction, can improve your blood pressure and heart health
- Eliminate processed foods from your diet
- Avoid your vices. Quitting alcohol and smoking can have a significant impact on improving your blood pressure levels
- Managing your stress can lower your risk of developing chronic stress, which can contribute to high blood pressure
- Use an online blood pressure program to learn all of the natural ways you can reduce your blood pressure and improve your heart health
Determining the category that your blood pressure levels fall within is the first step to understanding the type of treatment needed or, at the very least, the direction you should be taking based on your health. For example, if your blood pressure levels are within the normal range, you can stick with the heart-healthy habits you’re currently doing, like following a balanced diet and getting regular exercise. However, if your blood pressure is within any of the other categories, you’ll want to take immediate action that improves your blood pressure and, ultimately, your entire life.
