As per the World Health Organization, hypertension affects around 1.13 billion people worldwide, and it is a leading risk factor for cardiovascular diseases such as heart attack, stroke, heart failure, and kidney disease.

Hypertension, commonly known as high blood pressure, is a condition in which the force of blood against the walls of your arteries is consistently high. This condition can cause damage to the arteries and can lead to serious health complications. However, there are several natural remedies, which you can use to manage hypertension.

Here are five natural remedies that can help you manage your hypertension:.

1. Exercise Regularly

Regular exercise is one of the most effective ways to manage hypertension. Physical activities such as walking, jogging, cycling, swimming, and dancing can lower your blood pressure level and improve your heart health.

Exercise helps your heart to pump more efficiently and thus reduces the force on your arteries. According to the American Heart Association, adults should get at least 150 minutes of moderate-intensity aerobic exercise every week. You can also include some strength training exercises in your routine to improve your muscle strength.

2. Manage Your Stress

Stress is a common trigger of hypertension. When you are stressed, your body releases hormones that increase your heart rate and constrict your blood vessels, leading to a rise in your blood pressure level.

Therefore, managing your stress is crucial in managing your hypertension. To manage your stress, you can practice relaxation techniques such as deep breathing, meditation, yoga, and tai chi. You can also engage in activities that you enjoy such as listening to music, reading, or spending time with friends and family.

3. Follow a Healthy Diet

Your diet plays a significant role in managing your hypertension. A healthy diet can help you lower your blood pressure level and improve your overall health.

You can follow the DASH (Dietary Approaches to Stop Hypertension) diet, which includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This diet is rich in nutrients such as potassium, magnesium, calcium, and fiber, which can help regulate your blood pressure level.

You should avoid foods high in sodium, saturated and trans fats, and added sugars, which can elevate your blood pressure level.

4. Get Enough Sleep

Sleep is essential for your health and well-being. Lack of sleep can increase your risk of developing hypertension and other health problems such as obesity, diabetes, and cardiovascular diseases.

According to the American Academy of Sleep Medicine, adults should get at least 7 hours of sleep every night. You can improve your sleep quality by establishing a sleep routine, avoiding caffeine, alcohol, and electronics before bedtime, and creating a comfortable sleep environment.

5. Try Natural Supplements

Several natural supplements can help lower your blood pressure level and improve your heart health. These supplements include:.

Garlic: Garlic contains allicin, a compound that can help lower your blood pressure level. You can take garlic supplements or add fresh garlic to your diet.
Hawthorn: Hawthorn is a plant that has been used for centuries to treat heart diseases. It contains compounds that can improve your heart function and lower your blood pressure level.
Fish oil: Fish oil supplements contain omega-3 fatty acids, which can reduce inflammation and improve your heart health.
Coenzyme Q10: Coenzyme Q10 is a nutrient that your body needs to produce energy. It can also improve your heart function and lower your blood pressure level.
Magnesium: Magnesium is a mineral that can regulate your blood pressure level. You can take magnesium supplements or get it from foods such as leafy greens, nuts, and seeds.

Hypertension is a serious medical condition that can lead to severe health complications if left untreated. However, by following these natural remedies, you can manage your hypertension and improve your overall health.