How to lower your blood pressure

Hypertension (high blood pressure) is defined as consistently high arterial blood pressure: a systolic pressure of over 130mmHg or diastolic pressure of more than 90mmHg. It is a major risk for cardiovascular disease and is present in over one third of Australians.

How does the pressure increase?

Like water in a pipe, blood flows through your blood vessels: arteries and veins. When the blood vessels are narrow more pressure is required, and when the walls of the of the blood vessels are stiff, they don’t increase in diameter to allow for more pressure. This causes blood pressure to increase, rather than adjusting to these changes.

What causes high blood pressure?

Atherosclerosis (arterial plaque build-up) is the main cause of hypertension, but it is also caused by other factors such as diabetes, obesity, and sleep apnoea. Lifestyle factors such as excess sodium or alcohol, smoking and lack of physical activity also increases the risk, and sadly, as you age, changes in collagen causes blood vessels to stiffen leading to increased blood pressure.

Stress and high blood pressure

Sympathetic nervous system, “fight or flight” dominance is higher with obesity, metabolic syndrome, heart failure and renal disease. This also causes the release of the hormone cortisol, which leads to inflammation. Inflammation reduces the normal regulation of blood vessel constriction and relaxation which means a higher blood pressure.

How to reduce blood pressure

Obviously, if your sodium or alcohol intake is high, these need to be reduced. Diets that are high in fruit, vegetables, and wholegrains and low in refined carbohydrates (think sugar and white flour products) such as the Mediterranean have been well researched to prevent hypertension.

Garlic

Garlic has been shown to reduce blood pressure and improve arterial health. It also regulates cholesterol, as well as reducing waist circumference, body mass index (BMI) and inflammatory markers. It’s really helpful in both prevention and treatment of high blood pressure.

Fish

Consuming oily fish improves blood pressure and blood vessel function, it is recommended to eat oily fish at least twice a week.  Fatty acids found in fish reduce blood pressure, improve blood vessel and heart function, are anti-inflammatory and antioxidant.

Green Tea

Chinese population studies show that just 1 cup/day of green tea or Oolong tea significantly reduces the risk of developing hypertension. It has found to be antioxidant, anti-inflammatory, and cardioprotective. Black tea is from the same plant and will also reduce blood pressure, although green tea is more effective.

Antioxidants

Blueberries are high in flavonoids, vitamin C, vitamin E, amongst other antioxidants, and have been shown to reduce inflammation which is present in hypertension. Vitamin C is also found in capsicum, tomato, citrus fruit, and cruciferous vegetables, Vitamin E is found in the oils of nuts and seeds, leafy vegetables, eggs and dairy.

Exercise

Aerobic exercise improves atrial stiffness in hypertension and also improves other risks for cardiovascular disease. It is recommended that in order to reduce blood pressure, a combination of moderate to vigorous aerobic exercise as well as strength training.

If you need further support to reduce your blood pressure, there are many other natural products that can help.