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Natural Remedies For High Blood Pressure
Herbs, supplements, a healthy eating pattern, and a few yoga exercises constitute the natural remedies for lowering high blood pressure.
Natural remedies are sometimes sufficient to prevent and control high blood pressure in people with family history of the condition or in people who have the risk factors. Here are some natural remedies for high blood pressure.Advertisement
Nutritional changes to lower high blood pressure1. DASH (Dietary Approaches to Stop Hypertension) diet - Researches have shown that DASH diet can reduce the risk of developing as well as lowering an already elevated blood pressure. DASH diet plan emphasizes fruits, vegetables and low-fat dairy foods and includes whole grains, poultry, fish and nuts too. This diet plan advises low intake of fats, red meats, sweets and sugared beverages.
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DASH diet is particularly effective if you are overweight or obese. A Medical University of South Carolina study found that obesity may raise blood pressure through oxidative stress and DASH diet is effective in decreasing blood pressure by enhancing antioxidant capacity in obese people with hypertension. The researchers also found that blood pressure did not change significantly in lean people with normal blood pressure.Advertisement
Another study from Australia suggested that the best diet to delay the onset of high blood pressure and high blood glucose related to age is one low in calories and saturated fats, and high in whole grains, legumes, fruits and vegetables.2. Reduce Salt/ Sodium Intake. Choose foods that are lower in salt and sodium content. The National Institute of Health recommends consumption of less that 2.4 g (2,400 mg) of sodium per day. It is equivalent to one teaspoon of table salt per day. Reducing sodium intake will work better if you increase consumption of potassium. Avoid processed foods, junk foods and fried foods.
3. Drink plenty of fluids daily. Drink water equivalent to 50 percent of your body weight in ounce. For example, if you weigh 140 pounds, drink 70 ounce of water every day.
4. Go easy on alcohol. Drinking too much alcohol can raise blood pressure. Limit your alcohol intake to one drink if you are a woman and two drinks if you are a man.
Supplements to lower high blood pressure
Some supplements may help decrease hypertension. Although supplements can be taken in the form of pills or capsules, its best you take them in your diet as foods. Always consult your doctor before adding any supplements to your blood pressure treatment.
Supplements that help control high blood pressure include:
Alpha-linolenic acid (ALA) – ALA can be obtained from foods such as flaxseeds, walnuts, soybean, and dark green leafy vegetables.
Omega-3 fatty acids – Food sources for omega-3 fatty acids are salmon, sardines, cod (14 ounces of fish per week), cod liver oil (3 teaspoons per day), walnut, and tofu.
Co-enzyme Q10 – Food sources for co-enzyme Q10 are not well documented. However, it is available from foods such as fish, organ meats viz. Liver, kidney and heart, and whole grain germs.
Herbs and home remedies for lowering high blood pressure
Apart from herbs such as arjuna bark, olive leaf extract, and hawthorn, the following natural remedies also help lower high blood pressure.
1. Cocoa
Surprisingly, hot cocoa has been found to prevent and control high blood pressure. A study from Institute of Human Nutrition and Food Science, Christian Albrechts University, Germany, found that polyphenols in cocoa exhibit anti-oxidant, anti-inflammatory and anti-atherogenic activity. But they also indicated that bio-availability of cocoa polyphenols from dietary intake is very low. [6] So if you plan to get these polyphenols from chocolate, take into account its high energy content.
Alternatively, if you go by a Harvard research, drinking 5 cups of cocoa every day can help you control high blood pressure. This is because flavanols in cocoa stimulate your body's production of nitric oxide that boosts blood flow to heart, brain and other organs.
2. Garlic
Garlic, best known for its anti-cholesterol properties, also helps lower high blood pressure if taken over time. The recommended dose is 1-2 capsules to be taken twice a day, if you can't take raw garlic cloves because of its pungent taste and smell. Garlic eases the spasm in the arteries, slows the pulse and modifies heart rhythm besides relieving the symptoms of dizziness, shortness of breath and flatulence. Consult your doctor before using garlic as blood pressure treatment.
3. Rauwolfia
Rauwolfia serpentina, also called Indian snakeroot or sarpagandha, contains alkaloids that are used to treat high blood pressure. Rauwolfia alkaloids work by controlling nerve impulses along certain nerve pathways. They act on the heart and blood vessels and thus lower high blood pressure.
Oral dosage for adults is 50-100 mg of Rauwolfia tablets per day. However, rauwolfia will not cure your high blood pressure but it does help control it. Pregnant women and breastfeeding women should avoid using rauwolfia to control their blood pressure.
4. Yoga and breathing exercises to control high blood pressure
Relaxation techniques such as yoga with breathing exercises can help you relax and reduce your stress levels and consequently lower high blood pressure. Consult your doctor before beginning on any yoga or breathing techniques.Shavasana (the corpse pose) and sukhasana (the easy pose) are two yogasanas that help control high blood pressure.
Shavasana:
Lie down face up on the yoga mat in a warm room.
Place your feet about 20 inches apart and loosen (relax) the ankles and toes so that they point outwards.
Place the hands palm up about 10 inches away from the body.
Ensure that your shoulder blades are pulled down and the small of your back is relaxed into the floor.
Completely relax the body so that eventually you'll forget its there.
Focus on your breath. Breathe normally. Notice the subtle movements of breathing.
Feel yourself in tune with the rhythms of the body. Detach yourself from your thoughts. Let go.
Come out of shavasana very slowly so as to keep base with the tranquil and relaxed feelings inside of you.
Sukhasana:
It is a classic seated posture that will help you relax.
Sit on the yoga mat, fold the legs in toward your body, crossing the shins and placing each foot beneath the opposite knee.
Leave a comfortable gap between the feet and the pelvis.
Place your hands in your lap palm up. You may also lay your hands on your knees palm down.
Firm your shoulders but don't overarch your lower back.
Sit in this position for as long as you are comfortable.
Breathe normally. Focus on your breathing till you relax.
Remember to alternate the cross of the legs.
Reach out to people. Nurture love and affection. Laugh as much as you can. Laughter is the best medicine. It is a good relaxation therapy. All these natural remedies can help you reduce stress and lower your high blood pressure.
Top 6 Best Natural Supplements For High Blood Pressure In 2024
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High blood pressure is a prevalent health concern that impacts millions of individuals worldwide. Even though medication is frequently used to treat this condition, an increasing number of people have begun to favor natural supplements as a safer alternative without side effects. In this article, we will explore the most effective natural supplement for managing high blood pressure.
One of the most effective natural supplements for high blood pressure is garlic. Garlic has been used for centuries in traditional medicine to treat various ailments, including high blood pressure. The active ingredient in garlic, allicin, has been shown to reduce blood pressure levels by relaxing the blood vessels.
When purchasing a garlic supplement, it is essential to pay attention to the dosage and the quality of the supplement. Some garlic supplements may contain little to no allicin, which is the active ingredient responsible for lowering blood pressure. It is also important to choose a supplement that is free from additives and fillers.
We spent countless hours researching and testing various garlic supplements to identify the ones that are most effective for managing high blood pressure. In the next section, we will be discussing our top picks and why we believe they are the best options available.
Best Natural Supplements for High Blood PressureWe've researched and tested various natural supplements that are effective in lowering high blood pressure. High blood pressure can lead to serious health issues such as heart disease, stroke, and kidney failure. While prescription medications are available, natural supplements can be a safe and effective alternative or complement to traditional treatment methods. In this article, we've rounded up the best natural supplements for high blood pressure that have been proven to work.
1. NutraPro Heart Health Blood Pressure Support SupplementIf you're looking for a natural supplement to support healthy blood pressure, NutraPro Heart Health Blood Pressure Support Supplement is a great choice.
Pros
Cons
We've been using NutraPro Heart Health Blood Pressure Support Supplement for a few months now, and we've noticed a significant improvement in our blood pressure readings. The supplement contains a blend of natural herbs and heart vitamins, including hawthorn berry extract, olive leaf, green tea leaf, garlic powder, and more, that work together to improve blood circulation and support heart health.
One thing to keep in mind is that the supplement contains sodium, which may cause swelling and water retention in people taking diuretic blood pressure medication. Additionally, the supplement may not work for everyone, and consistent use is required to see results.
Overall, we highly recommend NutraPro Heart Health Blood Pressure Support Supplement to anyone looking for a natural way to support healthy blood pressure and heart health. Plus, with a 120-day money-back guarantee, there's no risk in giving it a try.
2. Simply Potent Blood Pressure Support SupplementsWe highly recommend Simply Potent Blood Pressure Support Supplements as a natural solution to maintain balanced blood pressure levels.
Pros
Cons
We have been using Simply Potent Blood Pressure Support Supplements for a few weeks now and have noticed a significant decrease in blood pressure spikes. The supplement is easy to swallow and has no bad taste. We appreciate that it is made with natural ingredients and does not contain any harmful chemicals.
The supplement contains a variety of vitamins and herbs that are known to support balanced blood pressure levels. We especially like that it includes natural vasodilators such as Niacin and Garlic Powder to widen blood vessels and support blood flow.
Overall, we highly recommend Simply Potent Blood Pressure Support Supplements to anyone looking for a natural solution to maintain healthy blood pressure levels.
3. Number One Nutrition Blood Pressure SupportWe highly recommend the Number One Nutrition Blood Pressure Support for those looking for a natural supplement to support their cardiovascular and circulatory health.
Pros
Cons
We have used the Number One Nutrition Blood Pressure Support for several weeks and have noticed a significant improvement in our blood pressure levels. The supplement is made with all-natural ingredients and is safe to use.
The unique blend of 13 powerful ingredients, including green tea, garlic, vitamin C, niacin, folic acid, hibiscus, and hawthorn berry extract, work together to support heart health and blood circulation. The supplement also helps increase the production of serotonin, which supports positive mood and higher energy levels.
The bundle and save option allows for maximum savings with two bottles of the supplement. The product is made in the USA in a registered facility to ensure superior potency and purity.
Overall, we highly recommend the Number One Nutrition Blood Pressure Support for those looking for a natural supplement to support their cardiovascular and circulatory health.
4. Sundhed Natural UltraMax Blood Pressure with Bioperine for Enhanced Absorption, Hawthorn Berry Capsules – Multivitamin – 60 CapsulesIf you're looking for a natural supplement to support healthy blood pressure, Sundhed Natural's UltraMax Blood Pressure with Bioperine is a great option.
Pros
Cons
We've been using Sundhed Natural's UltraMax Blood Pressure with Bioperine for a few weeks now and have noticed a slight decrease in our blood pressure readings. The capsules are easy to swallow and do not have a strong taste or odor.
One of the things we appreciate about this supplement is the inclusion of natural ingredients like hawthorn extract and hibiscus flower powder, which have been shown to support healthy blood pressure levels. The addition of Bioperine also helps to ensure that our bodies are able to absorb and utilize these ingredients effectively.
However, it's important to note that this supplement may not be suitable for everyone. It's always a good idea to check with a healthcare provider before starting any new supplement regimen, especially if you are currently taking medication or have any underlying health conditions.
Overall, we would recommend Sundhed Natural's UltraMax Blood Pressure with Bioperine to anyone looking for a natural supplement to support healthy blood pressure levels.
5. N1N Premium Blood Pressure Support with Hawthorn and HibiscusIf you're looking for a natural supplement to support your blood pressure, then N1N Premium Blood Pressure Support with Hawthorn and Hibiscus is worth considering.
Pros
Cons
We've been using N1N Premium Blood Pressure Support with Hawthorn and Hibiscus for a few weeks now, and we've noticed some positive changes in our blood pressure levels. The supplement contains a unique blend of herbs and vitamins like Green Tea, Garlic, Vitamin C, Niacin, Folic Acid, Hibiscus, and Hawthorne Berry extract, which work together to support heart and circulatory health.
One of the things we like about this supplement is that it's safe and all-natural. We appreciate that it's made in the USA in a registered facility to ensure superior potency and purity. It's also easy to take, with 90 capsules per bottle.
While we've had a positive experience with N1N Premium Blood Pressure Support with Hawthorn and Hibiscus, we recognize that results may vary depending on individual health conditions and lifestyle factors. We also want to note that the supplement contains Juniper berry, which may cause allergic reactions in some individuals.
Overall, we would recommend N1N Premium Blood Pressure Support with Hawthorn and Hibiscus to anyone looking for a natural supplement to support their blood pressure. It's a safe and effective way to maintain healthy blood pressure levels naturally.
6. Snap Supplements Heart Health SupportWe highly recommend purchasing Snap Supplements Heart Health Support if you are looking for a natural supplement to support healthy blood pressure and circulation.
Pros
Cons
We have been using Snap Supplements Heart Health Support for several months now and have noticed a significant improvement in our blood pressure and overall heart health. The natural ingredients, including hawthorn berry, garlic, and CoQ10, provide a powerful combination to support healthy circulation and cholesterol levels.
One of the standout features of this supplement is the high quality of the ingredients and manufacturing process. We appreciate that it is made in an FDA registered and GMP certified facility, ensuring that we are getting a safe and effective product.
While we have not experienced any negative side effects, we do acknowledge that some customers have reported issues such as heart palpitations and decreased appetite. Additionally, some customers have reported price increases over time, which is something to keep in mind when considering this product.
Overall, we highly recommend Snap Supplements Heart Health Support to anyone looking for a natural supplement to support their heart health. With its powerful combination of natural ingredients and high quality manufacturing, it is a reliable and effective option.
Buying GuideWhen it comes to choosing the best natural supplement for high blood pressure, there are several factors to consider. Here are some features to look for to ensure you choose the right product:
IngredientsFirst and foremost, it is essential to check the ingredients of the supplement. Look for products that contain natural ingredients such as garlic, hawthorn, and fish oil, which have been shown to lower blood pressure. Avoid supplements that contain artificial ingredients, fillers, or additives.
DosageThe dosage of the supplement is also crucial. Make sure to choose a product that provides an adequate amount of the active ingredient. It is recommended to consult with a healthcare professional to determine the appropriate dosage for your specific needs.
QualityThe quality of the supplement is also important. Look for products that are manufactured by reputable companies and have undergone third-party testing for purity and potency. This information should be easily accessible on the product label or the manufacturer's website.
PriceWhile price should not be the only factor to consider, it is still an important consideration. Compare prices of different products to ensure you are getting the best value for your money. Keep in mind that the most expensive product is not necessarily the best, and the cheapest product may not be the most effective.
Customer ReviewsReading customer reviews can also be helpful in choosing the right product. Look for supplements with positive reviews and high ratings. However, be wary of reviews that seem overly positive or negative, as they may be biased or fake.
By considering these factors, you can choose the best natural supplement for high blood pressure that meets your specific needs.
Frequently Asked Questions What are some effective natural supplements for lowering blood pressure?There are several natural supplements that have been shown to be effective in lowering blood pressure. Some of these include:
Yes, there are several supplements that have been proven to reduce high blood pressure. These include:
Yes, taking supplements can help to lower blood pressure, especially when used in combination with other lifestyle changes such as a healthy diet and exercise.
What are the top supplements recommended for managing high blood pressure?The top supplements recommended for managing high blood pressure include:
Yes, there are some supplements that should be avoided if you have high blood pressure, as they can actually increase blood pressure. These include:
The recommended magnesium dosage for high blood pressure is 500-1000 mg per day. However, it is important to talk to your healthcare provider before starting any new supplements or changing your dosage.
18 Effective Ways To Lower Your Blood Pressure
Medications may help lower your blood pressure. Many dietary and lifestyle changes, such as exercising more, improving your sleep, and limiting sugar and alcohol, could also help.
High blood pressure (hypertension) often has no symptoms but is a major risk of heart disease and stroke.
Most people's target blood pressure will be below 120/80 mm Hg. If a person's blood pressure is 130/80 mm Hg or more, it is high.
A reading of 120–129 over less than 80 is elevated blood pressure. This means you're at risk of developing high blood pressure. Your doctor may recommend some lifestyle tips for managing your blood pressure so that it doesn't become too high.
Here are 18 effective ways to lower your blood pressure levels.
Research suggests that both aerobic and resistance exercise can help delay or manage blood pressure, and that after exercising, blood pressure may be lower for up to 24 hours after.
Regular exercise means you regularly increase your heart and breathing rates. Over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
The Centers for Disease Control and Prevention (CDC) recommend doing at least 2.5 hours of moderate-intensity exercise per week, or around 30 minutes a day, 5 days a week. For children and teens, the CDC recommend 1 hour of exercise per day.
Tips for increasing your activity levels include:
Why is regular exercise good for you?
Having additional body weight puts a strain on the heart and the cardiovascular system. This can raise blood pressure.
If your body mass index (BMI) is 25 or over, losing 5–10 pounds can help reduce your blood pressure. It can also lower the risk of other health problems.
The three key ways of doing this are to:
Get some tips on losing weight here.
Increasing your potassium intake and cutting back on salt can help lower your blood pressure.
A high salt intake can increase the risk of blood pressure, while reducing salt intake lowers it. Experts don't know exactly why this happens, but water retention and inflammation in the blood vessels may contribute.
Potassium helps the body eliminate salt and eases tension in your blood vessels.
High potassium foods include:
However, a high potassium intake may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
Nutrition labels can help you decide which foods to eat and which to avoid. The Food and Drug Administration (FDA) considers a sodium listing of 5% as low, while 20% or more is high.
What effects does potassium have on the body?
Processed foods are often high in salt, added sugar, and unhealthy fats. They may lead to weight gain. All these factors can contribute high blood pressure.
Examples include:
Foods labeled low fat may be high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Eating less processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
What's the difference between highly processed foods and healthy foods?
Smoking can affect your all-around health, including your blood pressure.
In the long term, the chemicals in tobacco can increase your blood pressure by:
The hardened arteries cause higher blood pressure.
The chemicals in tobacco can affect your blood vessels even if you're around secondhand smoke.
One study showed that nonsmokers in areas with smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas without smoke-free policies.
Get some tips here for stopping smoking.
Dark chocolate typically contains 70–85% cacao.
Cacao contains flavonoids, an antioxidant that may help lower blood pressure. These flavonoids may help dilate, or widen, your blood vessels.
However, the American Heart Association notes that while eating a little dark chocolate is unlikely to be harmful, the amount a person is likely to eat per day will probably not provide enough flavonoids to produce health benefits.
Chocolate that is high in sugar, fat, or calories may not be beneficial.
Does dark chocolate have other benefits?
Some herbal medicines may help lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Some plants and herbs that people use to lower blood pressure include:
There is not enough evidence to confirm that herbal remedies can help manage blood pressure.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Learn more about herbal remedies for high blood pressure.
Sleep deprivation may increase the risk of high blood pressure.
One reason may be that your blood pressure typically dips when you're sleeping. If you don't sleep well, you may not experience this phase.
Tips for sleeping well include:
Get some tips on sleeping well.
Fresh garlic or garlic extract may help lower blood pressure.
One review found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and their diastolic blood pressure by up to 2.5 mm Hg.
Can you eat raw garlic?
A 2015 study of data for over 1,300 people suggested that people who eat a higher protein diet had a 40% lower long-term risk of high blood pressure. Those who combined this with a high fiber intake had a 60% lower risk.
This was true whether the protein was animal or plant based.
Previous studies had already suggested that consuming protein may lower blood pressure in the short term.
High-protein foods include:
Anyone considering switching to a high protein diet should first speak with a doctor, as it may not be suitable for everyone. It is also essential to balance different types of protein and to balance protein foods with other items.
How much protein do you need per day?
Supplements that may help manage blood pressure include:
However, there is not enough evidence to confirm that most supplements can manage blood pressure.
Always check with a doctor before using a supplement, as not all supplements are safe for everyone. They may worsen other conditions or interact with existing drugs.
Learn more about supplements that may lower blood pressure.
A 2020 review found that consuming 30 g or more of alcohol appears to increase the heart rate for up to 24 hours. Blood pressure, meanwhile, tends to fall for the first 12 hours but then increases.
A standard drink contains around 14 grams of alcohol.
Despite the hype, drinking a lot of red wine is not beneficial for heart health, according to the American Heart Association.
They suggest limiting alcohol intake to two standard drinks per day for males and one per day for females.
A drink is:
How does alcohol affect the body?
People who usually consume 1–3 cups of coffee per day are unlikely to experience a rise in blood pressure.
However, your blood pressure might go up if you consume a lot of coffee or even a small amount when you are not used to it.
In contrast, high-caffeine energy drinks may increase blood pressure and, with that, the risk of cardiovascular problems. Experts discourage the consumption of energy drinks, especially among minors with existing health conditions.
If you find that caffeine is affecting how you feel, you might want to try decaffeinated coffee.
Is caffeine good or bad for health?
Some research suggests that drinking 550 milliliters (ml) of water within 2 hours of waking up and another 550 ml 2 hours before bedtime may help reduce blood pressure. However, more research is needed.
Water can boost overall health and may have many other benefits.
How much water do you need each day?
If your blood pressure is very high or doesn't decrease after making these lifestyle changes, your doctor may recommend prescription drugs, depending on your blood pressure level and other factors.
Talk with your doctor about possible medications and what might work best for you.
Which medications can manage high blood pressure?
How can I lower my pressure quickly?This will depend on the cause and any existing diagnoses you have. Sitting quietly and doing breathing exercises might help. A person with an existing diagnosis may need to take their prescribed medication. If your blood pressure is over 180/120 mm Hg, or if either of these numbers is over, you may need emergency medical treatment.
Can drinking lots of water lower blood pressure?Research suggests that drinking 550 milliliters (ml) of water within 2 hours of waking up and another 550 ml 2 hours before bedtime may help reduce blood pressure, but more research is needed.
What is normal blood pressure level by age?Normal blood pressure levels by age:
According to the American Heart Association, if your blood pressure is higher than 180/120, you need to seek immediate medical care. This is considered a hypertensive crisis and is a dangerous situation.
High blood pressure increases the risk for a number of health conditions. People can often prevent it or manage it at home through exercise, dietary choices, stress management, and other strategies.
If home remedies do not help or your blood pressure is very high, it's best to see a doctor.
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