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10 Effective Ways To Treat Hypertension Without Medication

Hypertension, or high blood pressure, is a common illness that raises the risk of heart disease, stroke, and other health issues. Medicine is often required to manage hypertension, lifestyle adjustments can also help lower blood pressure. 

"When you take too much salt, your body retains extra water to maintain a balanced sodium concentration in your bloodstream. This causes an increase in blood volume, which increases pressure on the walls of blood vessels, resulting in high blood pressure," said  Dr Santosh Hedau, Consultant Nephrologist, CARE Hospitals Banjara Hills, Hyderabad. Here are ten successful methods for treating hypertension without medication: 

According to the World Health Organisation, in India, only about 12% of people suffering from hypertension have their blood pressure controlled. Uncontrolled blood pressure is a major risk factor for cardiovascular diseases (CVDs), including heart attacks and strokes, which account for one-third of all fatalities in India.

Try To Adopt a Healthy Diet

A balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy products can significantly lower blood pressure. The Dietary Approaches to Stop Hypertension (DASH) diet is particularly effective. This diet emphasises potassium-rich foods like bananas and spinach and minimises sodium intake. 

Also read: Why Do People Have Hypertension? Dietary Reasons To Know

Reduce Sodium Intake

Excessive sodium can raise blood pressure. Limit your sodium intake to 2,300 milligrams (about one teaspoon of salt) per day, or ideally, 1,500 milligrams for greater blood pressure reduction. Avoid processed and packaged foods, which often contain high levels of sodium.

You Need To Maintain a Healthy Weight

Losing even a small amount of weight can help reduce blood pressure.Focus on reducing abdominal fat. Regular physical activity combined with a healthy diet can help achieve and maintain a healthy weight.

Exercise Regularly

Engaging in regular physical activity, such as brisk walking, swimming, or cycling, can lower blood pressure by 4 to 9 mm Hg. Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise each week, along with strength training exercises on two or more days per week.

Limit Alcohol Consumption

Drinking alcohol in moderation can be heart-healthy, but excessive consumption raises blood pressure. Men should limit their alcohol consumption to two drinks per day, and women to one. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Quit Smoking

Increases blood pressure and damages blood vessels. Quitting smoking can improve heart health and reduce blood pressure. Seek support from healthcare providers, support groups, or smoking cessation programs to help you quit.

Reduce Stress

Chronic stress can contribute to hypertension. Find healthy ways to manage stress, such as practicing relaxation techniques like deep breathing, meditation, or yoga. Engaging in hobbies, spending time with loved ones, and ensuring adequate sleep can also help reduce stress levels.

Also read: Hypertension: Here Are 7 Most Overlooked Causes Behind It

According to MayoClinic, stress can be reduced by exercising for 30 minutes three to five times each week. People with high blood pressure can lower their blood pressure by engaging in stress-management and health-promoting activities.

Monitor Your Blood Pressure at Home

Regularly checking your blood pressure at home can help you keep track of your progress and ensure that your lifestyle changes are effective. Home monitors are widely available and easy to use. Record your readings and share them with your healthcare provider.

Increase Potassium Intake

Potassium helps balance the amount of sodium in your cells and reduces blood pressure. Include potassium-rich foods in your diet, such as bananas, oranges, potatoes, tomatoes, and leafy green vegetables. Aim for a daily potassium intake of 3,500-4,700 mg, depending on your health and medical advice.

Limit Caffeine Intake

While the long-term effects of caffeine on blood pressure are still debated, it can cause a short-term spike in blood pressure. If you're sensitive to caffeine, consider limiting your intake or switching to decaffeinated options. Monitor your blood pressure response to caffeine and adjust accordingly.

Managing hypertension without medication requires making long-term lifestyle changes. Adopting a balanced diet, maintaining a healthy weight, exercising regularly, and managing stress can help you lower your blood pressure and improve your overall health. Always consult a healthcare physician before making major lifestyle changes or if you have any concerns about maintaining your blood pressure. 

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.Com does not take any liability for the same. Using any information provided by the website is solely at the viewers' discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Dealing With Hypertension? Here's How Garlic Can Help You Manage High Blood Pressure

Did you know garlic can help in managing conditions, such as high blood pressure? Also known as hypertension, it is a condition where the force of your blood against your artery walls is consistently too high. This can damage your arteries and lead to serious health problems like heart disease, stroke, and kidney failure. The good news is that garlic with its versatile properties can help in regulating your blood pressure levels.

According to a 2017 study, high blood pressure poses a significant public health concern due to its widespread prevalence worldwide. Approximately 7.5 million deaths, constituting 12.8% of total annual deaths globally, are attributed to hypertension. The prevalence of hypertension is expected to rise, with projections estimating 1.56 billion adults affected by the condition by 2025.

Garlic's Effects on Blood Pressure

According to a 2020 study, garlic supplements have demonstrated efficacy in lowering blood pressure among hypertensive individuals, similar to conventional first-line antihypertensive medications. 

In the meta-analysis conducted, researchers discovered that garlic supplements were associated with a reduction in blood pressure among individuals with hypertension. This effect was correlated with a decreased risk of cardiovascular events by 16–40%, as indicated by the findings.

Also Read: Anxiety And High Blood Pressure: Expert Explains Their Connection And Management Measures

Here's how garlic helps in managing your blood pressure levels:

Vasodilation

Garlic contains compounds, such as allicin, which have been shown to promote vasodilation or the widening of blood vessels. This can help improve blood flow and reduce pressure on the arterial walls, resulting in lower blood pressure readings.

Antioxidant Properties

Garlic is rich in antioxidants, which help combat oxidative stress and inflammation in the body. By reducing oxidative damage to the blood vessels, garlic may help lower blood pressure and protect against cardiovascular disease.

Antiplatelet Activity

Garlic has antiplatelet effects, which can help prevent blood clot formation and improve blood circulation. It may also contribute to a reduction in blood pressure and clot-related complications.

Best Ways to Consume Garlic for Managing Blood Pressure

While garlic supplements are available in various forms, including capsules and extracts, consuming fresh garlic as part of your diet may offer additional health benefits. Here are some effective ways to add garlic into your daily routine for blood pressure management:

Raw Garlic

Eating raw garlic cloves is one of the most potent ways to reap its cardiovascular benefits. Simply peel and crush a clove of garlic, then let it sit for a few minutes to activate its beneficial compounds before consuming it. You can eat it on its own or mix it into foods like salads, dressings, or dips for added flavour and health benefits.

Garlic Supplements

If you find the taste of raw garlic too strong, you can opt for garlic supplements in the form of capsules or tablets. You can even look for supplements standardised to contain allicin, the active compound in garlic responsible for its medicinal properties. 

Also Read: Ashwagandha For High Blood Pressure: How To Consume It, As Per Expert

Cooked Garlic

Cooking garlic does not diminish its health benefits significantly, so feel free to include it in your favourite recipes. Whether sautéed, roasted, or added to soups, stews, and sauces, cooked garlic adds depth of flavour and nutritional value to dishes while potentially helping to manage blood pressure.

Garlic Oil

Garlic-infused oil is another convenient way to incorporate garlic into your diet. Use it for cooking or drizzle it over salads, vegetables, or bread for a flavorful and heart-healthy boost. Alternatively, you can make your garlic oil by infusing olive or vegetable oil with fresh garlic cloves.

Precautions and Considerations

While garlic is generally safe for most people when consumed in moderate amounts as part of a balanced diet, it may interact with certain medications, including blood thinners and anticoagulants. If you're taking medication or have a medical condition, consult with your healthcare provider before incorporating garlic supplements into your regimen.

Additionally, some individuals may experience gastrointestinal discomfort or allergic reactions to garlic. If you develop any adverse symptoms after consuming garlic, discontinue use and seek medical advice.

[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert before adding anything to your diet, especially if you are dealing with any health issues.]

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.Com does not take any liability for the same. Using any information provided by the website is solely at the viewers' discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

What Drinks Can Help Lower Blood Pressure Quickly?

In addition to making changes to your diet and lifestyle, research shows that several drinks could help lower blood pressure levels and support heart health.

When blood pressure goes unchecked, it can lead to complications such as heart disease and stroke.

One of your first lines of defense against high blood pressure (hypertension) is your diet. Adopting a blood pressure-friendly diet may help keep your blood pressure within a healthy range without the side effects caused by medications.

In addition to certain foods that may help lower your blood pressure, some types of drinks may also be helpful.

In this article, we'll take a deeper dive into six different types of drinks that may help lower your blood pressure.

High blood pressure is a condition that occurs when the force of the blood pushing against the walls of your arteries is too high.

This can cause your heart and blood vessels to work harder, which can damage your heart muscle over time. Additionally, it can cause small tears in the walls of your arteries to form, leading to the buildup of fatty plaque.

High blood pressure usually develops over time and can be caused by food choices, lack of physical activity, and certain health conditions, including diabetes and obesity.

It's important to treat high blood pressure, as it can increase the risk of many other conditions, including heart disease, stroke, and kidney failure.

Treatment for high blood pressure generally involves a combination of medications, which are used to relax or widen your blood vessels, along with diet and lifestyle changes.

Not only do these colorful, low-calorie vegetables contain a host of health-promoting vitamins, minerals, and plant compounds, but they may also help lower your blood pressure.

A randomized pilot study from 2016 found that the juice of both raw and cooked beets improved blood pressure. But raw beet juice had a greater impact on blood pressure.

Beets are rich in dietary nitrates, a compound known to have blood pressure-lowering effects. In a 2017 review, researchers found that these benefits were greater than the effects of nitrates alone.

In other words, other heart-friendly compounds are likely at play as well.

Try this simple beetroot juice recipe.

Growing evidence suggests that drinking one glass of tomato juice per day may promote heart health.

In a 2019 study, Japanese researchers evaluated the effects of drinking an average of one cup of tomato juice per day among participants with risk factors for heart disease.

They concluded that tomato juice improved both systolic and diastolic blood pressure, as well as LDL cholesterol. Other recent studies have reported similar results among people with stage 1 hypertension and pregnant women.

To avoid unnecessary sodium, which can have the opposite effect on your blood pressure, make sure to buy unsalted tomato juice.

Not only are pomegranates rich in nutrients such as folate and vitamin C, they also boast potent anti-inflammatory effects. It may come as no surprise then that pomegranate juice can contribute to a heart-healthy diet.

A 2023 review of 14 clinical trials trials found that consuming pomegranate juice may help lower both systolic and diastolic blood pressure.

The effects on systolic blood pressure were independent of how long participants consumed pomegranate juice for and how much.

If you decide to add pomegranate juice to your diet, make sure it's 100 percent juice with no added sugar.

Like pomegranates, berries — especially blueberries — are known for their antioxidant properties.

A 2020 review reported that drinking cranberry or cherry juice may improve your blood pressure.

Another review published in Naturein 2016 found that consuming berries lowered both systolic blood pressure and LDL cholesterol.

In both reviews, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their role in preventing and controlling heart disease.

If you opt for store-bought berry juice, make sure it doesn't contain any added sugar.

Low-fat dairy products such as fat-free or low-fat milk and yogurt are a key component of Dietary Approaches to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure.

According to one 2022 study, increased consumption of low-fat milk was also associated with lower levels of systolic and diastolic blood pressure.

But the researchers noted that they couldn't separate which component of dairy may be responsible for the association, surmising that phosphorus and calcium may be playing a role.

Typically, health professionals recommend you try to get three cups of low-fat milk products per day. You can drink a glass with your meals or add it to cereal or a smoothie. Steamed skim milk also makes a great addition to coffee.

But if you choose to limit dairy consumption due to environmental concerns, lactose intolerance or dietary preferences, make sure to include other sources of key nutrients such as potassium and calcium in your diet.

A 2020 literature review of randomized controlled trials compared the effects of black and green tea consumption on blood pressure.

The researchers reported that long-term intake of both types of tea lowered both systolic and diastolic blood pressure. But the reduction in blood pressure was more significant for green tea.

Another research from 2019 supports these findings.

Both coffee and alcohol can have varied effects on blood pressure.

Coffee

The effect of coffee on blood pressure has been a longstanding source of controversy in the scientific community.

Caffeine appears to create a temporary spike in blood pressure. But this effect may not be significant, according to research from 2017, which showed that people with high blood pressure may be able to safely drink coffee.

But the study recommends people exercise some caution when consuming the drink.

Some past research has suggested that long-term coffee consumption is associated with an increased risk of hypertension.

But according to the same 2017 literature review, moderate coffee consumption is safe, and perhaps even beneficial for both healthy people and those with high blood pressure.

If you have high blood pressure, ask a doctor or healthcare professional whether you should limit or stop drinking caffeinated beverages.

With that said, there may be other compounds in coffee such as antioxidants, micronutrients and other plant compounds that have an anti inflammatory effect and are actually beneficial for blood pressure.

Alcohol

As with coffee, alcohol's effect on blood pressure is complicated. Health professionals usually recommend drinking in moderation, though recent research indicates even moderate drinking may be risky.

Moderate alcohol consumption — that's up to one drink per day for people assigned female at birth and up to two per day for people assigned male at birth — was once thought to lower blood pressure. But recent research suggests that even moderate drinking may pose risks to heart health.

In addition, alcohol itself may interfere with the effectiveness of medications. According to research, the impact of alcohol on blood pressure likely depends on the amount you consume and how much time has passed since consumption.

When it comes to alcohol consumption, the recommendation likely isn't the same for everyone. If you have high blood pressure, talk with a doctor to find out what's considered a safe level of alcohol consumption for you.

Just as some drinks can help lower blood pressure, several others may actually increase blood pressure levels.

Here are some drinks that you may need to limit or avoid if you have high blood pressure:

Soda. Most soft drinks are loaded with added sugar, which could significantly increase your risk of heart disease and high blood pressure.

Sweetened beverages. Like soda, other sweetened drinks such as iced tea, for example, are packed with sugar, and iced tea is one of the most commonly consumed sugar-sweetened beverages in the United States. Ideally, opt for unsweetened tea whenever possible to limit your sugar intake to avoid a negative effect on your blood pressure.

Energy drinks. In addition to providing a concentrated amount of caffeine and added sugar in each serving, research shows that certain types of energy drinks could significantly increase your levels of systolic and diastolic blood pressure.

Alcohol. As mentioned above, some research suggests that even moderate amounts of alcohol may be linked to high blood pressure levels. If you drink alcohol, be sure to talk with a doctor to determine whether it's necessary to lower your intake.

There are several steps you can take that can help lower your blood pressure and support heart health, including:

Limit sodium intake. Consuming high amounts of sodium from processed foods, salty snacks, or any other sources can increase blood pressure levels. The American Heart Association recommends ideally not consuming more than 1,500 milligrams of sodium per day.

Follow a nutritious, well-rounded diet. Eating lots of fruits, vegetables, and whole grains can help increase your fiber intake and ensure you're getting the nutrients you need to support healthy blood pressure levels.

Exercise regularly. Physical activity can help strengthen your heart and make it easier to reach or keep up a moderate weight, which could lower your blood pressure. Aim to get at least 150 minutes of moderate-intensity aerobic exercise per week, which includes activities such as jogging or cycling.

If you smoke, consider quitting. While the relationship between smoking and high blood pressure is still being investigated, we do know that every time you smoke, it does cause at least a temporary increase in your blood pressure. Smoking can also cause your arteries to narrow and increase the risk of a heart attack and stroke, especially if you already have high blood pressure.

In addition to following a heart-healthy diet, some types of drinks may also be helpful when it comes to lowering your blood pressure.

According to research, several types of fruit and vegetable juices, as well as skim milk and green tea, may help to control your blood pressure.

If you're concerned about your blood pressure, be sure to talk with a doctor about the best way to manage your blood pressure and heart health.

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