8 Ways To Combat High Blood Pressure

Updated on November 25, 2019

High blood pressure, also commonly called hypertension, is a condition in which the long term force of the blood against your arteries is alarmingly high, that it may cause or lead to some other health problems such as heart attack, heart failure, stroke, and kidney failure.

According to the center for disease control and prevention, One in every three adults in the United States has high blood pressure, and over 1billion people worldwide are suffering from this condition. Lifestyle is very important in treating high blood pressure if you have been diagnosed with this condition. So with a healthy lifestyle, you can successfully control your blood pressure in a way that you will avoid or reduce the need for medication.thus, this article points out some natural ways we can fight high blood pressure.

1) Healthy diet

Eating a healthy diet that is rich in fruits, whole grains, vegetables, and low-fat dairy products and cholesterol can reduce your blood pressure by up to 11.5mm Hg. This eating pattern is known as the Dietary Approaches to Stop Hypertension( DASH) diet.

Also, a study in 2014 showed that people who consumed more protein in their diet had a lower risk of high blood pressure. Although those with kidney disease should not consume a high protein diet, some high protein foods include beef, chicken breast, fish, eggs, cheese, beans, and legumes. You can keep a food diary and write down what you eat and also monitor what you eat, when, and how much.

2) Have sex often 

According to Joseph J. Pinzone, MD, he studied and found out that sexual intercourse lowered blood pressure significantly. According to him, sex triggers the hormones that make you excited and gives you that feeling of ecstasy. It relieves you of stress, calming your nerves. When you are in action or in the throes, there is no thinking about the grocery store list, no worrying about the kid’s performance at school, or the pile of bills on your table. The thing with sex and blood pressure is a chicken-and-egg situation. 

An Improved sex life will help regulate your blood pressure, and also a better blood pressure equates better and more enjoyable sex. So you and your partner should get on with it and ensure that sex is regular. In the absence of a partner, there are sex dolls for sale that will satisfy your sexual needs any day anytime with the added advantage of not having to deal with the bargage that comes with relationships. 

3) Reduce your alcohol intake

The use of alcohol can be both beneficial and harmful to your health. When you drink alcohol in moderation –one drink a day for a woman and two a day for a man-you can lower your blood pressure by about 3.5mm Hg. But this protective effect is lost if you drink too much of it. Taking more than a moderate amount of alcohol can raise blood pressure by several points. It also reduces the effects of blood pressure medications.

4) Stop smoking

When you smoke, it damages the inner lining of arteries and makes it difficult for these blood vessels to relax. This, in turn, raises blood pressure.

5) Reduce your caffeine

Although the role caffeine plays in the issue of blood pressure is still being debated. Research has shown that caffeine intake can raise blood pressure to 11mm Hg in people who rarely consume it. But people who take coffee regularly may not experience any effect on their blood pressure. To detect if caffeine raises your blood pressure, check it within 25 minutes of taking a caffeinated beverage. If there is an increase in your blood pressure by 5 to 11mm Hg, it probably means you are sensitive to the blood pressure raising effects of caffeine.

6) Cut back on your sodium intake

A little reduction in the amount of sodium being consumed can reduce your blood pressure by about 6 to 7mm Hg if you have high blood pressure. Too much sodium raises your blood pressure significantly. The U.S Department of Health and Human Services recommends or prescribes a daily maximum of 1,500 milligrams of salt for those people who have high blood pressure and also those who are aged 51 and above.

7) Reduce your level of stress

Chronic or excessive stress may contribute to high blood pressure. Occasional stress also can lead to high blood pressure if you react to it by smoking, drinking alcohol, or eating unhealthy food. Take out time to detect what makes you feel stressed. Is it family, work, finances, or illness? Once you ascertain the underlying cause of your stress, look for a way you can reduce and, if possible, eliminate it.

8) Physical activity

Exercises or physical activities specifically or, most importantly, aerobic activity is highly effective and efficient in reducing blood pressure. Aerobic activity or exercise forces blood vessels to expand and contract, making them flexible. It also enhances blood flow and encourages the creation of new blood vessels, among so many other advantages. Doing about 160 minutes of aerobic activity a week can reduce blood pressure by about 6 to 9mm Hg. 

In conclusion, as it is with any other health condition when you have tried these proven methods, and it seems not to have an effect, then you will need to seek the services of a health professional. 

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.