Esté Bell, is a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager she developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health.
High blood pressure, or hypertension, is a common health issue affecting millions of people worldwide. It is a condition in which the force of the blood against the artery walls is consistently too high, leading to serious health problems such as heart disease, stroke, and kidney failure. Understanding the causes of high blood pressure and adopting natural methods to lower it can significantly improve your overall health and well-being.
Causes of high blood pressure
Genetics: Family history plays a significant role in the development of high blood pressure. If your parents or close relatives have hypertension, you are more likely to develop it as well. However, this does not mean you are destined to have high blood pressure. Being aware of your family’s predisposition should serve as a warning to take preventive action.
Unhealthy diet: Consuming a diet high in salt, fat, and processed foods can contribute to high blood pressure. Excessive sodium intake leads to fluid retention, increasing blood volume and, consequently, the pressure on the arteries.
Lack of physical activity: A sedentary lifestyle is a major risk factor for hypertension. Regular physical activity helps maintain a healthy weight, strengthens the heart, and reduces pressure on the arteries.
Obesity: Being overweight or obese increases strain on the heart and arteries, leading to higher blood pressure.
Excessive alcohol consumption: Drinking too much alcohol can raise blood pressure and damage the heart and liver over time.
Chronic stress: Prolonged stress can lead to temporary spikes in blood pressure, and over time, it may contribute to long-term hypertension.
Smoking: The chemicals in tobacco can damage the lining of artery walls, causing them to narrow and increasing blood pressure.
Age: The risk of developing high blood pressure increases with age, as arteries naturally become less elastic and more rigid. Additionally, physical activity levels often decline with age, further contributing to hypertension.
Natural ways to lower blood pressure
Dietary changes
Reduce sodium intake: Limit your consumption of salty foods, and read labels to choose low-sodium options. Aim for no more than 2,300 mg of sodium per day.
Eat more potassium: Foods rich in potassium, such as bananas, oranges, spinach, and sweet potatoes, help balance sodium levels and reduce blood pressure.
Follow the DASH diet: The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, all of which help lower blood pressure.
Regular exercise
Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Physical activity strengthens the heart and improves blood flow.
Maintain a healthy weight
Losing even a small amount of weight can significantly reduce blood pressure. Focus on a balanced diet and regular exercise to achieve and maintain a healthy weight.
Limit alcohol consumption
If you drink alcohol, do so in moderation. The American Heart Association recommends no more than one drink per day for women and two drinks per day for men.
Manage stress
Mindfulness and meditation: This practice involves paying attention to the present moment without judgment. It can help reduce stress and improve mental clarity. Start with short sessions of 5 to 10 minutes and gradually increase the duration.
Deep breathing exercises: Techniques like diaphragmatic breathing and the 4-7-8 method can activate the body's relaxation response and calm the mind.
Physical activity: Regular exercise, yoga, and tai chi help reduce stress hormones and promote relaxation.
Healthy lifestyle choices: A balanced diet, limiting caffeine and sugar, and getting quality sleep can all help manage stress.
Social support: Connecting with loved ones and joining support groups provide emotional support.
Time management: Prioritizing tasks and setting realistic goals help reduce feelings of overwhelm.
Engage in hobbies: Pursuing activities you enjoy and find fulfilling provides a sense of accomplishment and relaxation.
Professional help: Therapy and counseling can provide valuable tools and strategies for managing stress effectively.
Quit smoking
If you smoke, seek support to quit. Various resources and programs are available to help you stop smoking and improve your heart health.
Increase magnesium intake
Magnesium helps regulate blood pressure. Incorporate magnesium-rich foods into your diet, such as nuts, seeds, leafy greens, and whole grains.
Get adequate sleep
Aim for seven to nine hours of quality sleep each night. Poor sleep can negatively impact blood pressure and overall health.
By understanding the causes of high blood pressure and implementing these natural strategies, you can take control of your health and reduce your risk of hypertension-related complications. Remember, it is essential to work with your healthcare provider to develop a personalized plan that is right for you.
Ready to transform your health?
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Esté Bell, Holistic Health and Nutrition Coach
Esté Bell is a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager she developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health. It was during her marriage to an emotional-abusive alcoholic that she personally experienced the importance of sleep, and stress and recovery management. She is the CEO of LevelUp Nutrition, based in South Africa, and has dedicated her life to encourage, equip and empower her clients to make change happen.
