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5 Best Natural Ways to Control Your Blood Pressure

The leading cause of premature death worldwide is hypertension. It is a major risk factor for heart attacks, heart failure, arrhythmia, chronic kidney disease, and cognitive decline. Hypertension is the result of many factors that interact to raise blood pressure and cause end-organ damage. [1]
According to the WHO, only about 12% of hypertensive people in India have their blood pressure under control. Uncontrolled blood pressure is a significant risk factor for cardiovascular disease, accounting for one-third of all deaths in India.
Non communicable diseases account for nearly 63% of deaths in India, with 27% attributed to cardiovascular disease, affecting 45% of people aged 40 to 69. Furthermore, it is still poorly controlled due to a lack of awareness about hypertension, appropriate care through primary care, and follow-ups.
Despite advances in medical therapy, hypertension remains a major risk factor for stroke, heart failure, renal failure, atherosclerosis, and dementia.
In large part, this is because almost one-half of individuals with hypertension are unaware that they have this disease, and hypertension is not adequately treated in about one-half of those with the diagnosis. [2]
Blood pressure is measured in millimeters of mercury, abbreviated as mm Hg.
You have elevated blood pressure if your numbers are higher than normal but less than 130/80 mm Hg. This means you are at risk of developing hypertension.

Five effective methods for lowering blood pressure


1. Increase Activity and Exercise More
Exercise is one of the most effective ways to reduce high blood pressure. Regular exercise strengthens and improves the ability of your heart to pump blood. 150 minutes of moderate exercise per week, such as walking, or 75 minutes of vigorous exercise, such as running, can help lower blood pressure and improve heart health. Regular participation in physical activity may be beneficial both in preventing hypertension and in lowering an already elevated BP. Aerobic exercise may be of benefit in reducing mortality rates in hypertensive patients.[3]


2 Reduce Sodium Intake
Salt consumption is high worldwide, owing to processed and prepared foods. Recent research suggests that the link between sodium and high blood pressure is weaker. It could be due to genetic differences in sodium metabolism. A quarter of the people with normal blood pressure and half with high blood pressure appear to be salt sensitive. If you already have high blood pressure, cutting back on sodium may help. Several blood pressure guidelines recommend low sodium intake (<2.3 g/day, 100 mol, 5.8 g/day of salt) for the entire population

On the premise that reductions in sodium intake, irrespective of the levels, will lower blood pressure and, in turn, reduce cardiovascular disease occurrence. [4]


3. Eat More Potassium-Rich Foods
Potassium is an essential mineral. It aids in sodium elimination and blood vessel relaxation. Avoid processed foods and eat fresher, whole foods to achieve a better potassium-to-sodium ratio in your diet. Vegetables like leafy greens, tomatoes, potatoes, and sweet potatoes are exceptionally high in potassium. Fruits include bananas, apricots, avocados, and oranges. High potassium, magnesium, and calcium intake through increased consumption of fruits and vegetables may improve blood pressure levels and reduce coronary heart disease and stroke. [5]


4. Reduce Excess Stress
We live in stressful times. There are numerous methods for successfully relieving stress. Deep breathing exercises, a walk, a book, or a comedy film can all help. Daily music listening has also been shown to lower systolic blood pressure. When stressed, you are more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods that can raise your blood pressure.

Lose Weight

5. Lose Weight
Losing weight can improve heart health in overweight people. A study found that losing 5% of your body weight could significantly lower your blood pressure. Losing weight can help your blood vessels expand and contract better, allowing the left ventricle of the heart to pump blood more efficiently. Hypertension management in obese individuals is complicated by the poorer response to treatment and the increased need for multiple medications.

Cardiovascular risk in a patient with obesity hypertension increases with the extent of risk factor clustering. Intensive lifestyle interventions can reduce weight and decrease blood pressure and cardiovascular risk in obese hypertensive patients. [6]

For more information on how to lower your blood pressure, visit our website or download the Play Store app.

  1. D. G. Harrison, T. M. Coffman, and C. S. Wilcox, “Path Physiology of Hypertension: The Mosaic Theory and Beyond.,” Circ. Res., vol. 128, no. 7, pp. 847–863, Apr. 2021
  2. K. T. Mills et al., “Global Disparities of Hypertension Prevalence and Control: A Systematic Analysis of Population-Based Studies From 90 Countries.,” Circulation, vol. 134, no. 6, pp. 441–450, Aug. 2016
  3. N. F. Gordon and C. B. Scott, “Exercise and mild essential hypertension.,” Prim. Care, vol. 18, no. 3, pp. 683–694, Sep. 1991.
  4. M. O’Donnell et al., “Salt and cardiovascular disease: insufficient evidence to recommend low sodium intake.,” Eur. Heart J., vol. 41, no. 35, pp. 3363–3373, Sep. 2020
  5. M. C. Houston and K. J. Harper, “Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension.,” J. Clin. Hypertens. (Greenwich)., vol. 10, no. 7 Suppl 2, pp. 3–11, Jul. 2008
  6. K. Narkiewicz, “Diagnosis and management of hypertension in obesity.,” Obes. Rev.
    an Off. J. Int. Assoc. Study Obes., vol. 7, no. 2, pp. 155–162, May 2006
Dr. Manju Rani
Dr. Manju Rani
I'm a culinary nutritionist at MintBagg and expertise in the field of food and nutrition for the past five years. Holding a valuable experience of PGIMER Chandigarh she has been working on weight loss management for the past 2 years underlying various chronic conditions and holds a great interest in writing a research paper. Manju, also with great taste and love for cooking helps her clients with her.


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