Control blood pressure naturally.

Controlling blood pressure naturally is very much possible especially in an early or borderline hypertension. if you do not have cardiometabolic syndrome, it is quite simple and easy to control blood pressure at normal range without any medications. Blood pressure depends on four factors:

1. Heart pumping force
2. Blood vessel tightness (vasoconstriction vs vasodilation)
3. Blood volume
4. Nervous system balance (stress vs relaxation)

Control BP naturally, we need to work on these four areas and honestly, if we work on these areas religiously there is no need for medications to control blood pressure, bringing to normal range and avoiding further health complications.

1. Improve nitric oxide (natural vessel relaxer)

Nitric oxide (NO) relaxes blood vessels and lowers pressure built in the vessels. For increasing nitric oxide nasal breathing is very much useful and by slow nasal breathing bring down breaths to four to six breaths per minute. Do regular brisk walking and morning sunlight exposure. Also eat nitrate-rich foods like:

(a)    Beetroot

(b)    Spinach

(c)    Moringa leaves

(d)    Pomegranate

Nitric oxide is very much essential for controlling blood pressure because nitric oxide widens arteries and reduces vascular resistance.

2. Slow breathing (Activates Parasympathetic System)

Slow breathing stimulates the vagus nerve and reduces stress hormones. For slow breathing practice:

(a)    Inhale four seconds with nasal cavity (inhale through nose).

(b)    Exhale eight seconds with nasal cavity (exhale through nose).

(c)    Do at least ten minutes of nasal breathing twice daily.

This lowers heart rate, stress hormones, and artery constriction. Even five to ten mmHg reduction is possible with regular practice.

3. Reduce salt but do not eliminate completely.

Too much sodium increases blood volume and blood volume raises pressure. When we eat excess salt sodium enters bloodstream and body holds more water to dilute sodium, water raises blood volume, more volume means more pressure on artery walls resulting in blood pressure rise. You can control your salt at home/kitchen but cannot control in packaged foods, pickles, papad and other food items in the market which often loaded with salt, spices, and fat. It is advisable to stick to homemade food with less salt and less oil and balance with potassium rich foods like:

(a)    Coconut water.

(b)    Banana.

(c)    Spinach.

(d)    Lentils.

(e)    Root vegetables like sweet potatoes.

(f)    vine fruits such as tomatoes, zucchini, cucumbers, and pumpkin.

(g)    legumes such as chickpeas, beans, and peas.

Potassium helps relax vessels and remove excess sodium.

4. Weight reduction (If overweight)

Even five to seven kg weight loss can reduce systolic blood pressure by five to ten mmHg. Because weight plays a significant role in blood pressure rise as less abdominal fat leads to less inflammation and less insulin resistance leads to better vessel function

5. Regular physical activity. Best exercises:

(a)    Brisk walking (thirty to forty min daily)

(b)    Light strength training

(c)    Yoga

Exercise brings flexibility in arteries which results in easy blood flow and reducing blood pressure. Exercise also lowers resting heart rate which results improved cardiovascular fitness and a more efficient, stronger heart muscle that does not need to work as hard to pump blood. Exercise improves nitric oxide which acts as a vasodilator, relaxing and widening blood vessels to improve circulation, and enhance oxygen delivery throughout the body.

6. Reduce chronic stress. Chronic stress increases adrenaline, cortisol and Sympathetic nervous activity which results in persistent vessel constriction. Reduce chronic stress meditation, gratitude journaling are best tools and apart from this a good sleep of seven to eight hours reduces.

7. Improve sleep. Always try to improve sleep to come out of sleep complications as poor sleep increases sympathetic tone, insulin resistance, and inflammation. To coup with sleep problem:

(a)    Fixed sleep time.

(b)    No screens one hour before bed.

(c)    Dark room.

(d)    Eat well before bed.

(e)    Have a walk after eating dinner.

8. Increase magnesium intake. Magnesium relaxes blood vessels. Eat magnesium rich foods which helps relaxing blood vessels. Below mentioned are the food items useful source of magnesium:

(a)    Pumpkin seeds.

(b)    Almonds.

(c)    Dark leafy greens.

(d)    Black chana.

(e)    Chia seeds.

(f)    Dark chocolate.

(g)    Spinach.

(h)    Black beans.

 Expected natural reduction

If done consistently for eight to twelve weeks ten to twenty mmHg reduction is possible in mild cases.

If BP is above 160/100 and associated with diabetes, kidney disease, or heart disease then lifestyle alone may not be enough. Then is better to consult your doctor.

Quote: “Blood pressure is the silent language of the heart listen before it starts to shout.” 

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