Hypertension, also known as high blood pressure, is a common condition that affects millions of people around the world.

It is defined as having a systolic blood pressure (the top number) of 140 mmHg or higher and a diastolic blood pressure (the bottom number) of 90 mmHg or higher. High blood pressure can increase the risk of heart disease, stroke, and other health problems, which is why it is important to manage it effectively.

While modern medicine has developed many effective treatments for hypertension, some people prefer to explore natural remedies that have been used for centuries to help lower blood pressure. In this article, we will explore some of these ancient remedies and how they can be used as active antihypertensive or as part of a comprehensive hypertension management plan.

Garlic

Garlic has been used for thousands of years for its medicinal properties, including its ability to lower blood pressure.

Studies have shown that garlic can help reduce systolic blood pressure by up to 10 mmHg and diastolic blood pressure by up to 8 mmHg. Garlic can be consumed raw, cooked, or in supplement form. However, it is important to note that consuming too much garlic can cause side effects such as bad breath, body odor, and upset stomach.

Consult with a healthcare professional before adding garlic to your diet as a natural remedy.

Hawthorn

Hawthorn is a plant commonly used in traditional Chinese medicine to treat cardiovascular disorders. Studies have shown that hawthorn can help lower blood pressure by dilating blood vessels, reducing the workload on the heart.

The active compound in hawthorn is believed to be flavonoids, which have antioxidant properties. Hawthorn can be consumed as a tea or in supplement form, but it is important to talk to a healthcare professional before using hawthorn as a natural remedy.

Cinnamon

Cinnamon is a spice that has been used for culinary and medicinal purposes for centuries. Studies have shown that cinnamon can help lower blood pressure by improving blood vessel function.

The active compound in cinnamon is believed to be cinnamaldehyde, which has antioxidant properties. Cinnamon can be added to food or consumed as a tea, but it is important to note that consuming too much cinnamon can cause liver damage. Consult with a healthcare professional before adding cinnamon to your diet as a natural remedy.

Flaxseed

Flaxseed is a plant-based food that is rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including lowering blood pressure.

Studies have shown that consuming flaxseed can lower both systolic and diastolic blood pressure. Flaxseed can be consumed ground or as a supplement, but it is important to talk to a healthcare professional before adding flaxseed to your diet as a natural remedy.

Yoga and Meditation

Yoga and meditation are ancient practices that have been shown to help reduce stress and lower blood pressure.

Studies have shown that practicing yoga and meditation on a regular basis can help reduce systolic blood pressure by up to 11 mmHg and diastolic blood pressure by up to 6 mmHg. Yoga and meditation can be practiced in a group setting or at home. There are many resources available online that can help you get started with these practices.

Exercise

Regular exercise is an important part of a hypertension management plan. Exercise can help strengthen the heart and improve blood vessel function, which can help lower blood pressure.

Studies have shown that moderate-intensity exercise such as brisk walking, cycling, or swimming can help lower systolic blood pressure by up to 5 mmHg and diastolic blood pressure by up to 3 mmHg in people with hypertension. However, it is important to talk to a healthcare professional before starting any exercise program.

Healthy Diet

A healthy diet is also an important part of a hypertension management plan. Eating a diet that is rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy products can help lower blood pressure.

Studies have shown that following the DASH (Dietary Approaches to Stop Hypertension) diet can help lower systolic blood pressure by up to 11 mmHg and diastolic blood pressure by up to 6 mmHg. The DASH diet emphasizes eating whole foods and limiting processed foods, salt, and sugary beverages.

Risks and Precautions

While natural remedies can be a helpful addition to a hypertension management plan, it is important to remember that they are not a substitute for medical treatment.

It is always important to consult with a healthcare professional before starting any new natural remedy or making changes to your hypertension management plan. Additionally, some natural remedies can interact with prescription medications, so it is important to tell your healthcare professional about all the remedies you are using.