High blood pressure (hypertension) is a silent killer that can lead to heart disease, stroke and kidney damage. Therefore, it is vitally important that it is treated by making healthy lifestyle changes and taking medications prescribed by a healthcare provider.
Ayurvedic treatments such as drinking hibiscus tea and olive leaf extract have demonstrated natural antihypertensive properties, while home remedies like drinking liquorice tea or eating raisins soaked in water on an empty stomach are also effective natural solutions for hypertension relief.
Magnesium
Due to high blood pressure affecting 70 million Americans and being one of the leading causes of heart disease and stroke, magnesium supplementation – readily available at pharmacies – is key in keeping it under control. A new research article published by Hypertension suggests this solution: magnesium supplements help manage blood pressure.
Magnesium can bind up harmful substances that damage blood vessel walls, and prevents stiffening of vessels – an established risk factor for high blood pressure. Magnesium may also lower heart disease risk while improving cardiovascular health by lowering triglycerides levels and other measures.
Foroutan suggests starting with 500 milligrams daily and consulting with a medical professional on finding an optimal magnesium supplement. Magnesium may prove especially helpful for individuals experiencing difficulty sleeping as it helps reduce muscle twitching which interferes with quality restful rest. You can also gain magnesium through eating foods rich in magnesium like dark green vegetables and legumes.
Potassium
People over 50 tend to focus on cutting down on foods high in salt, but should also include more potassium-rich items in their diets as part of an effective strategy to lower blood pressure. Potassium has long been known as an “un-salt” solution.
Electrolytes such as potassium are vital body elements, playing vital roles in many aspects of bodily function such as muscle contraction, nerve transmission and blood pressure regulation as well as kidney health maintenance and bone density preservation. Their presence offsets sodium’s effect on increasing blood pressure while helping bring nutrients into cells while clearing away waste products produced in them.
Food sources rich in potassium such as fruits and vegetables as well as cutting back on salt can help lower blood pressure, but any supplements should first be discussed with your physician as they could interact with medications such as ACE inhibitors (benazepril, captopril, enalapril, fosinopril, quinapril and trandolapril) and potassium sparing diuretics such as amiloride triamterene and spironolactone). When taken together these drugs may increase risk for hyperkalemia.
Beets
Beets may not be at the top of most people’s veggie preferences list, but these ruby-red roots have been shown to help manage high blood pressure. Beets contain natural nitrates which your body converts to nitric oxide, an important vasodilator which widens and relaxes blood vessels for lower BP levels.
A small 2015 study demonstrated that drinking 250 mL of beet juice daily could significantly lower both systolic and diastolic blood pressure in participants with hypertension. When combined with potassium-rich foods like fruits and vegetables such as leafy greens such as kale or spinach, its benefits can become even more profound.
If you prefer cooked beets as cooked vegetables, consider including them in salads with leafy greens or roasting root veggies. One cup of cooked beets provides four grams of fiber which helps regulate bowel movements and lower the risk of conditions like colon cancer or inflammatory bowel disease.
Fish oil
One in three adults suffer from high blood pressure (or hypertension), the force of which forces blood against your arterial walls. If left untreated, hypertension can damage arteries and increase risk for heart disease, stroke, kidney failure and aneurysm – but lifestyle choices and diet can help manage its severity.
Fish oil may help to lower high blood pressure. It does this by decreasing dysfunction of endothelium cells that line your blood vessels and are linked to plaque build-up (atherosclerosis). Furthermore, Fish oil decreases levels of triglycerides.
If you aren’t already taking fish oil, start slowly: aim to consume two to three grams per day from foods or supplements containing omega-3 fatty acids such as salmon, trout, sardines or herring as sources. Also try dark leafy vegetables like kale and spinach since these contain nitrates which may help lower blood pressure. Garlic is another natural remedy that works by helping your body shed excess sodium through sweating out.