The 5 Natural Remedies of Hypertension

Natural Remedies of Hypertension

Hypertension is simply defined as elevated blood pressure. A person with more than 120 mm/Hg systolic pressure and more than 80 mm/Hg diastolic pressure that is measured in at least two separate appointments over a period of one week is considered hypertensive. According to Centers for Disease Control and Prevention, 1 in every 3 American adults is suffering from uncontrolled high blood pressure. From a global standpoint, South Africa has the world’s highest prevalence of hypertension at any point in history, roughly 80% of the general population. This article enumerates the 5 cost-free and safe natural remedies for hypertension.

To sum it up, the 5 main natural remedies for hypertension are proper diet, healthy lifestyle practices, exercise, maintaining healthy weight and utilization of alternative treatment. Natural remedies are effective, safe to use and accessible at no cost. The right meal plan for people who are hypertensive is low in sodium and fat content. Hypertensive individuals are also advised to limit alcohol intake, stop smoking and they should be able to handle and manage daily stresses. In addition to that, people who have elevated blood pressure should make exercise as part of their daily routine. Through physical activity, they remain physically fit and hypertension is controlled. Meanwhile, weight management is a crucial treatment option for hypertension. Dieting is not recommended as well purging and the use of laxatives. Trim down excess body fats by performing regular exercise and selecting healthy diet options. Meditation, acupuncture and nutritional supplements are among the alternative treatments for hypertension.

Guidelines for Natural Health Food Recipes

Every other day you come across features and columns on human health and diseases. They seem to scare as you keep thinking about any fearful that can happen in your life as well, whether it’s you or your family. Those are all dreadful thoughts, but here are some useful ways to keep your health right.

  1. First know your calorie consumption now ask a health expert on the optimum level of calorie in take for you.
  2. There are other things to aspects to look into, like your cholesterol, blood pressure level, and also the sodium levels in your body. This would enable you to consume the correct ratio of minerals and vitamins.
  3. Create magic every time you cook natural health recipes. The food recipes should be altered and don’t try on the same thing everyday, because a meal turns awful when eaten everyday. Add on some appetizers to make your meals interesting and tasty.
  4. In order to make your meal interesting, add desserts. Your family would love to gorge on sweet dishes. Because a meal is incomplete without a sweet scoop.If you like desserts, you can find healthy dessert recipes online.

Most importantly when it comes to food for your family make sure they have those healthy stuffs whenever you cook them; because it’s their wellbeing that you pray for.

1. Proper Diet

One of the chief causes of hypertension is bad diet. A meal that is high in sodium and fat content is considered unhealthy. Too much intake of salt is bad to the body since it increases the person’s risk to stroke and heart diseases in the later life. Proper DietThe Dietary Guidelines for Americans (DGA) recommends a daily intake of sodium of less than 2, 3000 milligrams per day but for people diagnosed with hypertension, the quantity is further reduced to 1, 500 mg per day, that is under ¼ teaspoon! Research shows that individuals who only consume up to 1, 500 of sodium daily are less likely to suffer stroke or any coronary heart disease.

What is DASH Diet?

Nutrition therapy for hypertension is referred to as DASH diet (Dietary Approaches to Stop Hypertension). Basically, the DASH meal plan entails a recommended food serving to plan meals in which the dietary requirements are variable to the person’s caloric needs. It should be mentioned that the process of adapting the DASH diet should be slow and gradual, thus allowing the body enough time to adjust. The effectiveness of DASH diet is well-recorded in many scientific studies.

The following are the common principles of DASH diet.

DASH Diet serving of meat

A serving of vegetable at night and at dinner.
A serving of fruit every meal.
Use of low-fat (or better, fat-free) seasonings.
Consumption of skimmed or low-fat milk.
Limit intake of meat to 6 ounces daily (Note: 6 ounces = 36 teaspoons!).
Avoid chips and salted foods during snack.
Keep low intake of sodium.

Based on a 2000-calorie requirement, the following constitutes a healthy DASH diet:

Vegetable: 1 cup of raw vegetables, or ½ cup of cooked vegetables
Fruits: 1 serving of fresh fruit, or ½ cup of canned fruit, or ¼ cup of dried fruits
Carbohydrates: 1 slice of bread, or 1 cup of cereal, or ½ cup of cooked rice
Dairy products:1 cup of yogurt, or 8 ounces of milk,
Meat: Similar to the size of a deck of playing cards
Nuts and beans: 2 tablespoons, or ½ cup of cooked fried beans
Condiments: 1 tablespoon of salad dressing, or 1 teaspoon of margarine, or 1 teaspoon of mayonnaise
Sweets: 1 tablespoon sugar
Note: Fiber, magnesium and potassium are the three most essential elements that are known to stabilize blood pressure. Fruits and vegetables that are high in these minerals include apples, bananas, broccoli, carrots, green beans, dates, grapes, kale, green peas, melon, oranges, mangoes, peaches, raisins, potatoes, pineapples, strawberries, squash and tomatoes.

Street foods are Commonplace

Sodium restriction is an important part of the DASH diet, the following are some suggestions on how to cut down salt in the diet:

  • Track the sodium content in the foods you take.
  • Limit intake of salt to less than 1 teaspoon a day.
  • Check the labels. Pass on to foods with high salt quantity.
  • Avoid fry, street foods. In addition to high in saturated fats, these foods are dipped into a great amount of seasoning.
  • Avoid fast-food products. Instead, make a home-made meal for lunch.
  • Only eat lean meats. Trim visible fats and avoid consuming chicken’s skin. If possible, broil, boil or roast meats. These cooking methods are low in fats.

2. Healthy Lifestyle Choices

Smoking and chronic alcohol drinking are amongst the poorest lifestyle choices and they are responsible for the ballooning cases of hypertension around the globe. Study shows that unhealthy lifestyle behaviors can increase risk of death up to 5 times. Scientists found out a disturbing fact: the people who are falling to prey to hypertension are getting younger and younger these years. The prevalence of this “Silent Killer Disease” in young population has stepped up by 20%. As early as 20s, a person can be diagnosed with high blood pressure.

Hypertension related to poor lifestyle choice can also be caused by chronic stress, overwork, heavy intake of junk foods and addiction to drugs.

Chronic stress. Anxiety and stress have long been associated to hypertension but as to how they impinge on health, no one is really sure. Persistent rise in blood pressure is caused by the elevation of stress hormones in the body namely, adrenaline and cortisol.
How it is relieved?

  • Do not drink alcohol as a form of stress reliever. It actually adds stress.
  • Do not live up to other people’s demands and expectations.
  • Take breathing exercise.
  • Follow the RRM – Rest, Relax and Meditate.
  • Perform yoga.
  • Pamper self. Have your hair done, or take a massage.
  • Set realistic goals.

Overwork. Long hours of work are linked to hypertension, study revealed. In a particular study at the University of
Karoshi SyndromeCalifornia in 2001, people who worked more than 40 hours a week are reported to have raised blood pressure. The percentage risk is much higher to people who work 51 hours and more a week, 29%. American and Japanese workers are the most vulnerable groups for this category. The Japanese word “Karoshi” means sudden death from work.
If you are currently working for long hours, this doesn’t however mean that you have to quit your job. The following are some ways on how to make control of an overwork life.

  • Take rest periods or naps during break time.
  • Establish good working relationship among employees.
  • Manage stress.
  • Do not smoke.
  • Keep a healthy diet while at work. Make a home-made lunch instead of going to fast food chains.
  • Keep yourself hydrated by drinking lots of water.
  • Avoid heat stress. Stay clear from humid, hot environment.

Heavy intake of junk foods. Eating junk foods has now become an epidemic of hypertension. This may answer the question as to why victims of raised blood pressure are getting any younger. Hypertension in young adults is directly junk foodsattributed to the high content of sodium and empty calories in junk foods. In addition to sodium, junk foods are high in fat, sugar and have low nutritional value. Prevention of hypertensive episodes in children entails the proactive role of parents. Find out how parents can take down junk foods from kid’s favorite food list.

  • Read the labels. Choose snacks that have high nutritional value and low sodium content.
  • Instead of packed juices and soda, make your child a freshly squeeze orange juice. Avoid sweetened beverages.
  • Limit TV viewing. Study shows that children who watch TV for longer hours have the tendency to eat more. Likewise, limiting TV viewing discourages children from setting their eyes on different junk food products.

Addiction to drugs. Yes, you read it right. Substance abuse and addiction can lead to elevation of blood pressure. While certain medications can raise blood pressure readings, health experts warn the public on the use of unlawful substances which can lead to hypertension. Illicit drugs such as marijuana and cocaine can induce vasoconstriction thereby triggering the onset of hypertension. Amphetamines and ecstasy are other substances that can elevate blood pressure.
Smoking and Chronic alcohol drinking. According to Webmd, there are no less than 60 scientific evidences that link smoking and alcohol drinking to hypertension. Their debilitating effect to health — commonly heart disease — has curtailed hundreds of American’s life every year. For smoking, the longer the person smokes, the higher is the risk of developing heart disease in the later life. Tobacco products affect the heart by decreasing the oxygen supply, increasing heart rate and damaging the blood vessels. On the other hand, alcohol can induce hypertension by releasing certain chemicals that increase pressure within the blood vessels. In addition to that, alcohol contains lots of empty calories which can contribute to weight gain, a risk factor of hypertension. The following are some ways on how to get rid from smoking and alcohol drinking:

  • Divert attention to more useful activities such as going to gym, taking a sport with a friend or go shopping.
  • Chew candies or bubble gums to reduce cravings to smoke.Get rid of smoking by chewing gum
  • Stay away from friends who smoke or drink. They are by no means going to help you in breaking up your bad habits.
  • Avoid carrying lighters and matches.
  • Limit alcohol drinking. Moderate drinking is otherwise beneficial to the heart. Note: A healthy drink is defined as one drink per day for women and two drinks daily for men.
  • Keep your hands busy – scribble, draw, type, etc.
  • Avoid caffeinated drinks. They trigger the urge to smoke.
  • Do not substitute smoking with e-cigarettes. E-cigars still contain a significant amount of nicotine.

3. Getting Active

Lack of physical activities increases the risk of acquiring cardiovascular disorders particularly hypertension. Due to rapid advancement of technology, people rarely perform exercise as part of their daily routine. Getting physically active increases blood flow to body organs, thus making them efficient in performing daily tasks. More essentially, exercise trains human heart on how to respond and deal quickly with the physical stresses we encounter daily in our lives. Study shows that a lost in 10 pounds in weight is a significant measurement in preventing high blood pressure later in life.Biking as a Form of Exercise

One natural remedy for hypertension is exercise. Aim for a 30-minute physical activity daily. This does not necessarily mean going to gym or joining a triathlon. Keep moving by doing housework such as gardening, riding bikes and sweeping the floor. Walk to your destination instead of riding a bus. If you own a treadmill at home, use it while listening to music or watching news during your free time. There are also lots of exercise videos on YouTube you can download or watch. For people who want a gym adventure, resistance training not only boosts heart resistance to stress but also helps tone muscles and reduces body fats. A relaxing way to get active is to go swimming! The benefits of swimming to health are a no secret. Swimming lowers blood pressure, stretches muscles and calms the mind.

.. but how much exercise is enough?

To effectively normalize blood pressure level, exercise should be persistent and regular. 30 minutes of physical activity a day is30 minutes enough to manage hypertension without taking medications. However, if you haven’t been to gym or perform physical exercise for a while, start slowly to avoid muscle strain and prevent injuries. Start with 15 minutes and increase it with time. One danger advice is to never start with strenuous or aggressive exercise. This is not recommended as it can lead to injury. Yoga is good form of physical activity for beginners.
Meanwhile, observe safety when performing exercise. Do not push yourself to the limit. Know your capacity. If you feel dizzy, your body hurts or a discomfort in the chest is noted, stop the activity. Also, hypertensive people should take extra precaution when performing exercise during hot and humid weather.

Important Tip: Don’t forget to warm up and cool down.

Warming up prior to exercise prepares your body in the next steps or activities. Exercise elevates vital signs. Thus, it is essential to let your heart cool down every after exercise.

4. Keep a Healthy Weight

A person who is overweight has great chances of suffering high blood pressure. A person who has a BMI (Body Mass Index) of 25 is considered overweight. Weight is directly proportional to blood pressure level, meaning a person who is fat or obese is likely hypertensive. In contrary, a person who is thin might have lower-than-normal blood pressure readings..

Based on epidemiology, ¾ of men’s population are at risk for hypertension which is relatively 10% higher of the women’s statistical records. Obesity affects blood pressure by increasing body’s vascular resistance which in turn gives the heart excess work to pump sufficiently all throughout the body.

Besides increase in body weight or BMI, another indicator of hypertension related to weight is the distribution of fat. AbdominalTruncal Obesity: More Common in Men than Womenor truncal obesity is defined as having a waist circumference of 102 centimeters for men and 88 centimeters for women. Truncal obesity is more common in men than women. Increased abdominal fats not only increase the person’s risk to hypertension but the person is also vulnerable to heart problems and diabetes mellitus. These result in hardening of arteries referred to as atherosclerosis that can potentially lead to heart attack.

How to maintain healthy weight?

According to weigh loss counselor, Katherine Tallmadge, RD, a person can lose a minimum of 3 pounds with a healthy diet. Read on the 6 ways on how to lose weight naturally and safely.

Limit intake of salt and starch. This doesn’t necessarily mean totally eradicating salt in the diet. Sodium draws water into the body making the person bloated and looks fat. Hence, lesser consumption of fat prevents fluid retention.
Take the best selections of foods. These include lean meats, skinless chicken, fruits, vegetables, egg whites and soy.
Avoid dieting. Dieting can be bad for you and can actually don’t work. Never skip meals. It does not only deprive you from eating your favorite food but your original weight usually comes back. Dieting can also lead to some eating disorders. Eat foods rich in fiber such as fruits and vegetables to help you feel full.
Incorporate physical activity in your daily life. It takes approximately 28 days of repeated exercise to make it a habit. Get moving by simply going household chores or do brisk walking. The best exercise for hypertension is cardio exercise and strength training. Cardio workout burns up calories while strength training not only lowers blood pressure but also tones muscles. However, one form of exercise that is claimed to be bad for people with hypertension is weight lifting. Excessive weight lifting shoots up blood pressure levels.
Avoid unhealthy habits in promoting weight loss such as using laxatives and diet pills. Their effects are solely exaggerated by media and there are no clear proofs that they are safe. Oftentimes, diet pills cause electrolyte imbalance and dehydration. Purging by vomiting is also extremely dangerous.
Maintain intake calories of 1, 200 per day. Cutting calories under 1, 200 per day makes you feel hungry easily. In order to sustain daily activities, this caloric requirement should be obtained. A meal planning known as hCG diet is not FDA approved and therefore not recommended.

5. Use Alternative Treatment

There are no safer and more natural way to normalize blood pressure but to employ alternative treatment and therapy. Alternative treatments for hypertension include the use of herbs and supplements, acupuncture and meditation.


The use of herbal products in treating hypertension is widely recognized. Herbs for lowering elevated blood pressure Ginseng for Treating Hypertensioninclude ginseng, snake root and hawthorn. However, it should be mentioned that herbal therapy is not extensively studied and therefore, their safety is not guaranteed. On the other hand, licorice should be avoided and should not be used in people with hypertension.


There are over-the-counter dietary supplements that can help lower blood pressure. Current evidence shows that CoQ10, Amino acids and omega-3 fatty acids help manage hypertension. They are available in pharmacies without the need for prescriptions.


While there are no reliable evidences that acupuncture effectively lowers blood pressure, but many people are still using this alternative treatment in managing hypertension. Acupuncture involves the insertion of needles in different body points to alleviate pain and manage stress.


Meditation is a cost-free, low-tech alternative therapy for hypertension. In a study conducted at American University in Washington — which involved almost 300 students who are at a higher risk of developing hypertension– disclosed that a 20-minute period of meditation up to twice daily can improve mood swings and lower blood pressure. But meditation seems to have no significant effect on people who are suffering chronic hypertension.

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