Keeping blood pressure at a healthy level is key to surviving and thriving through many years. High blood pressure (hypertension) is, after all, an important risk factor for kidney disease, heart attack and strokes. But what is the best way to control hypertension?
Are There Natural Ways to Control Hypertension?
Q. I’m a 41-year-old woman with hypertension. I watch my salt intake but stress sometimes gets the better of me.
When I saw my doctor recently, he found my blood pressure was 160/98. That is high enough to require medication.
He started me on metoprolol, but in two weeks I was a sobbing tearful mess with despair and depression. I was switched to lisinopril but now I feel tired and dizzy.
The prospect of changing to yet another blood pressure drug is daunting. Are there any natural alternatives to address high blood pressure? I’ve always been hyper-reactive to medicines, so I’d really appreciate learning some natural ways that may help me control hypertension.
Some Natural Approaches:
A. Relieving stress through deep breathing, meditation or exercise may help. Some studies suggest that combining these in a regular yoga practice could be an excellent place to start (Experimental and Clinical Endocrinology & Diabetes, Feb. 2016).
Measure Your Blood Pressure at Home:
Doctors don’t quite agree on the ideal blood pressure for lowering the chance of heart disease (JAMA, online Jan. 30, 2017). They would all agree that 160/98 is too high. Some might ask, though, if your blood pressure is as high at home as it was in your doctor’s office. White coat hypertension is common.
A home blood pressure monitor may be useful in tracking which tactics work best for you. A large randomized controlled trial, the HONEST study (for Home blood pressure measurement with Olmesartan Naive patients to Establish Standard Target blood pressure) established the value of measuring blood pressure at home (Journal of Hypertension, Sep. 2016). When systolic pressure (the first and higher number) was 125 or less at home, people fared well over the next two years. The benefits held even for people whose systolic pressure zoomed to 150 or above in the doctor’s office.
A recent French study showed that older people measuring blood pressure at home lowered their systolic pressure after two years (Journal of Hypertension, March 2017). The difference was small, but it increased gradually over time.
Follow a DASH Diet:
A DASH diet rich in vegetables, fruit and low-fat dairy lowers blood pressure. You might also want to consume foods such as beet juice, dark chocolate and pomegranate juice.
It is crucial to discuss your plans with your physician, and not stop any blood pressure pill on your own. You’ll want to work with the doctor as you find the best way for you to control hypertension well. You will find details on all of these recommendations in our Guide to Blood Pressure Treatment.
