Have you or someone in your family had high blood pressure? One-third (33%) of Americans have!
High blood pressure or hypertension, is when the force of the blood against the walls of the arteries is higher than normal. It is the number one contributor to cardiovascular disease, heart issues, and other serious health conditions.
Most of the time, high blood pressure sneaks up on you without warning signs, and when you finally have symptoms it is already in an advanced stage. These are the symptoms you may experience if your blood pressure gets too high:
- Headaches
- Dizziness
- Shortness of Breath
- Nosebleeds
- Blurred Vision
- Heart Palpitation
High blood pressure develops over time as a result of our daily choices. Eating unhealthy food, leading a sedentary lifestyle, and being overweight- are all major contributors to high blood pressure.
In a recent study on lifestyle management of high blood pressure, Dr. Fadi J Charchar from the Federation University Australia, Ballarat, Australia, states “Lifestyle changes are the cornerstone of prevention and treatment of hypertension.”
This marks the importance of taking an active role in your health and implementing lifestyle changes as a holistic treatment for high blood pressure.
In this article, you will learn everything you need to know about high blood pressure, including how to lower high blood pressure naturally!
What is High Blood Pressure?
High blood pressure or hypertension is a common condition characterized by elevated pressure on the walls of your arteries.
Blood pressure is measured in millimeters of mercury (mmHg) and is represented by two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number).
Systolic pressure measures the pressure in the arteries when the heart beats (contracts), and diastolic pressure measures the pressure when the heart is at rest between beats. Normal blood pressure is <120/<80 mmHg.
In the table below you can see the classification of blood pressure for adults:
| Blood Pressure | Systolic | Diastolic |
| Classification | mmHg | mmHg |
| Normal | <120 | and <80 |
| Elevated | 120-129 | and <80 |
| Stage 1 Hypertension | 130-139 | or 80-89 |
| Stage 2Hypertension | ≥ 140 | or ≥90 |
| Hypertensive Crisis | >180 | and/or >120 |
High blood pressure is also known as “the silent killer” because its symptoms are often unnoticeable but it is the main contributing factor to the development of cardiovascular and heart diseases. Cardiovascular disease is a leading cause of death in American adults.
Additionally, research shows that over half of the people with high blood pressure fail to regulate it.
In a study on hypertension prevalence in the US, Dr. Siran He from the Centers for Disease Control and Prevention, Atlanta, Georgia, states “30.7% of U.S. adults had hypertension in 2017–2018 based on the National Health and Nutrition Examination Survey (NHANES).”
This number is too high for a condition that has a potentially lethal end. Multiple studies highlight the importance of properly managing high blood pressure and taking an active role in your journey to health.
Types of High Blood Pressure
High blood pressure isn’t a one-size-fits-all condition. There are different types of hypertension, each with unique causes, characteristics, and treatment needs. There are two main types that we typically see:
- Primary (Essential) Hypertension: The most common type of high blood pressure develops gradually over time with no identifiable direct cause. It is often linked to lifestyle factors, genetics, and age. The management of primary hypertension is with lifestyle modifications like diet, exercise, and if needed, medications. In a study on the pathophysiology of primary hypertension, Dr. Tarun Saxena from Mittal Hospital and Research Center, Ajmer, India states “Hypertension is not merely a disease of [the] circulatory system alone. Its pathogenesis involves alteration in ANS (autonomic nervous system) and likely in cortical-hypothalamic connections.” This means that the nervous system and its balance are tightly linked to essential hypertension.
- Secondary Hypertension: High blood pressure caused by another underlying condition or medication. Causes can be kidney disease, adrenal gland disorders, thyroid issues, sleep apnea, or certain medications like birth control pills. Treating the underlying condition often helps normalize blood pressure.
Other types of high blood pressure are:
- Isolated Systolic Hypertension: Only the systolic blood pressure is elevated, well diastolic pressure remains normal. Often seen in older adults due to stiffening of the arteries. Management of isolated systolic hypertension is by lifestyle changes and sometimes medications.
Malignant Hypertension (Hypertensive Crisis): A severe, sudden increase in blood pressure ( 180/120 mmHg or higher) that requires immediate medical attention. Symptoms are severe headaches, blurred vision, chest pain, or difficulty breathing. This type of hypertension requires emergency treatment to prevent organ damage and reduce blood pressure quickly. In a study on malignant hypertension, Dr. Mario Naranjo from Albert Einstein Medical Center, PA, USA states “Most patients have persistently elevated BP for years before presenting with the hypertensive emergency.” This leads us to conclude that this emergency is caused by medical non-compliance, as well as poor lifestyle choices and habits. - Resistant Hypertension: High blood pressure that remains uncontrolled despite the use of three or more antihypertensive medications. Management of resistant hypertension consists of addressing lifestyle factors, adjusting medication regimens, or exploring other treatments.
- White Coat Hypertension: Blood pressure that spikes in a medical setting but it’s normal in everyday environments. The cause is often anxiety around medical visits.
Symptoms of High Blood Pressure
High blood pressure usually has no noticeable symptoms until it reaches a dangerous level, unique to each person. That’s why it has a nickname- silent killer.
In a study on asymptomatic high blood pressure, Dr. Robert Gauer from Womack Army Medical Center, Fort Bragg, NC, USA, states “The short-term risks of acute target organ injury and major adverse cardiovascular events are low in this population, whereas hypertensive emergencies manifest as acute target organ injury requiring immediate hospitalization.”
Many people may not realize they have high blood pressure until it’s detected during a routine medical check-up or until serious health complications arise. However, in some cases, when blood pressure levels are extremely high, certain symptoms may appear. Recognizing these symptoms is crucial for appropriate treatment and intervention.
Here are common symptoms of high blood pressure:
- Headaches: Persistent or severe headaches, especially in the morning, can sometimes indicate high blood pressure.
- Dizziness or Lightheadedness: Some people experience dizziness when blood pressure levels are very high.
- Blurred Vision: High blood pressure can affect blood vessels in the eyes, leading to vision problems. Changes in the eye caused by high blood pressure are called hypertensive retinopathy.
- Shortness of Breath: Feeling fatigued or breathless, especially during mild physical activity, can be a warning sign of high blood pressure.
- Chest Pain: Severe cases of high blood pressure may cause chest pain which should be addressed immediately.
- Nosebleeds: Frequent or unexplained nosebleeds can sometimes be linked to high blood pressure. In a study on the association of nosebleeds and high blood pressure, Dr. Hayoung Byun from Hanyang University, Seoul, Republic of Korea, concludes “This study suggests that hypertension is associated with an increased risk and severity of epistaxis.”
- Heart Palpitations: Irregular or rapid heartbeats may indicate hypertension-related stress on the heart.
What Causes High Blood Pressure?
High blood pressure can result from lifestyle, genetic, and environmental factors such as poor diet, lack of physical activity, and stress. Understanding the causes can help with prevention and effective management. While the exact causes may vary between each person, here are some possible contributors:
- Genetics: If you have a family history of hypertension, it means that you have an increased risk of having hypertension too.
- Age: Blood pressure tends to rise with age due to arterial stiffness. In a study on high blood pressure and aging, Dr. Thomas W Buford from the University of Florida, Gainesville, FL, USA, states “Hypertension is a highly prevalent condition with numerous health risks, and the incidence of hypertension is greatest among older adults.”
- Poor Diet: Diets high in sodium, unhealthy fats, and processed foods can cause high blood pressure.
- Lack of Physical Activity: A sedentary lifestyle can contribute to obesity and poor heart health, increasing hypertension risk.
- Obesity: Excess weight puts additional strain on the heart and blood vessels, raising blood pressure.
Smoking and Alcohol Consumption: Both smoking and excessive alcohol intake can damage blood vessels, leading to hypertension. - Stress: Chronic stress can cause blood pressure spikes, particularly if stress management techniques are lacking.
- Other Chronic Conditions: Conditions like diabetes, kidney disease, and sleep apnea are linked to higher blood pressure.
Can Dehydration Cause High Blood Pressure?
Yes. Dehydration can contribute to high blood pressure.
When the body is dehydrated, blood volume decreases, causing the heart to pump harder to circulate blood effectively. This strain can lead to elevated blood pressure.
In addition, dehydration can trigger the release of certain hormones that constrict blood vessels, further increasing blood pressure. Staying well-hydrated is essential for maintaining balanced blood pressure.
In a study on hydration and high blood pressure, Dr. Ahmed S. Mohammedin from the Ain Shams University, Cairo, EGY, states “In our study, hypertensive subjects tended to have lower total body water percentage and intracellular water percentage than normotensive subjects.”
Natural Remedies for High Blood Pressure
High blood pressure is a common condition that can be effectively managed with natural remedies. Functional and holistic medicine practitioners, like Dr. Tony Salamay, emphasize lifestyle adjustments and natural treatments to address the root causes of high blood pressure rather than solely focusing on symptoms.
Dr. Salamay advocates a natural and integrative approach that combines dietary changes, stress management, herbal remedies and supplements, and physical activity to lower blood pressure naturally and improve overall heart health in addition to your medication.
He uses functional medicine methods like thorough history, biochemical, and metabolic assessments, and depending on the results, he creates personalized plans to cater to each individual’s needs.
In the following sections, you will learn about natural treatments for high blood pressure.
Functional Medicine
Functional medicine offers a holistic approach to health, emphasizing the importance of treating the root causes rather than just treating symptoms. By focusing on the brain-body connections such as the stress response, gut-brain axis, and sleep regulation, functional medicine practitioners assess lifestyle factors, genetics, and environmental influences that contribute to hypertension.
At the Bay Clinic of Chiropractic in Panama City, Florida, Dr. Tony Salamay is an experienced Functional Medicine practitioner who conducts thorough evaluations, including medical history, lifestyle facts, and lab tests, to identify specific triggers for high blood pressure.
Understanding unique contributing factors allows for a customized plan that targets the root causes of hypertension. He offers personalized nutrition plans and implements stress management techniques such as deep breathing exercises, meditation, and reducing muscle tension, as well as exercise guidance and targeted supplementation to solve your issues at their core.
Dr. Salamay and his amazing team encourage patients to adopt healthier habits, such as improving sleep quality, quitting smoking, and limiting alcohol which can significantly reduce blood pressure and lower the risk of cardiovascular disease.
Dietary Changes
Dietary adjustments are one of the most effective ways to lower and manage high blood pressure. A balanced diet not only provides essential nutrients to support heart health but also helps maintain healthy blood vessel function and reduce strain on the cardiovascular system.
Dr. Tony Salamay from the Bay Clinic of Chiropractic in Panama City, Florida is an experienced holistic medical practitioner, who has a master’s in Human Nutrition and will guide you through the path to optimal health.
The proven method to lower hypertension is with a diet that is based on whole foods, fruits, vegetables, whole grains, as well as lean protein and low-fat dairy, and eating well-balanced, nutrient-rich food.
In the following sections, you can see our recommendations for foods to eat and foods to avoid if you have high blood pressure.
Foods to Eat for High Blood Pressure
- Fruits and Vegetables: Foods high in potassium, fiber, and antioxidants which can help reduce blood pressure. For example berries, oranges, apples, leafy greens, carrots, and beets.
- Lean Proteins: Protein-rich foods without excess saturated fats can support cardiovascular health. For example skinless poultry, fish, tofu, and legumes.
- Whole Grains: High in fiber which helps regulate blood sugar and maintain a healthy weight – both important for blood pressure. For example, oats, brown rice, quinoa, whole wheat, and barley.
- Low-Fat Dairy: Contains calcium and protein which are important for maintaining blood pressure. Examples are low-fat or fat-free yogurt, milk, and cheese.
- Nuts, Seeds, and Healthy Fats: Healthy fats and omega-3 fatty acids can reduce inflammation and improve heart health. Examples are almonds, chia seeds, flax seeds, walnuts, avocados, and olive oil.
- Foods Rich in Magnesium and Potassium: These two minerals help regulate blood pressure and balance the effects of sodium. Examples are bananas, sweet potatoes, tomatoes, and spinach.
Foods to Avoid for High Blood Pressure
- Salt and Sodium-Rich Foods: Excess sodium can cause the body to retain water, increasing blood pressure. Processed foods, canned soups, fast food, and salty snacks like chips often have too much sodium.
Sugary Foods and Drinks: Sugar can lead to weight gain, inflammation, and insulin resistance which are linked to high blood pressure. - Red and Processed Meat: They are often high in saturated fats and sodium which can raise blood pressure and cholesterol levels. Examples are bacon, sausages, hot dogs, and deli meats.
- Trans Fats and Saturated Fats: These types of fats can lead to arterial stiffness and inflammation which raise blood pressure. They are found in fried foods, packaged snacks, margarine, and baked goods.
- Alcohol: It can raise blood pressure and may also interfere with some blood pressure medications.
- Caffeine: While moderate caffeine intake is usually fine, excessive caffeine can temporarily spike blood pressure.
- Pickled Foods: These foods often contain high levels of salt which should be avoided if you have high blood pressure.
Regular Exercise
Regular physical activity is a powerful tool for managing and lowering high blood pressure. Exercise strengthens the heart, making it more efficient and pumping blood which can reduce the force on the arteries and help lower blood pressure.
Additionally, exercise can help reduce stress, improve circulation, and support weight management- all essential factors for controlling blood pressure. The most important thing is to find a physical activity you find enjoyable and stay consistent.
Here are some effective exercise ideas that can help you lower high blood pressure:
Yoga and Stretching
Yoga combines physical movement with breath control and relaxation which can help reduce stress hormones and improve flexibility and blood flow. By incorporating gentle yoga routines that focus on breathing, balance, and flexibility you can help reduce stress-related blood pressure spikes.
Walking or Light Jogging
Walking is low impact, easy on the joints, and effective for maintaining a healthy heart and circulatory system. Aiming for 30 to 40 minutes of walking per day can positively impact your blood pressure and overall health.
Strength Training
Building muscle through weight training or resistance exercises can enhance metabolic health and improve blood pressure. Including strength training exercises 2-3 times a week can improve your overall health.
Chiropractic Care
Chiropractic care is increasingly recognized as a complementary approach to managing high blood pressure. It focuses on restoring nervous system balance, increasing blood flow, and promoting better circulation which can help with inflammation and support heart health.
It is essential to work with a licensed chiropractor who you can trust with your health.
Dr. Tony Salamay from the Bay Clinic of Chiropractic in Panama City, Florida is an expert Chiropractor with years of experience and a dedicated team ready to guide you!
Apart from using chiropractic adjustments to relieve tension and increase circulation, he offers an integrative approach with dietary changes, exercises, and stress management which can help you in your journey to managing blood pressure.
Here are some of the chiropractic methods that can be used for high blood pressure:
Upper Cervical Adjustments
The upper cervical technique aims to relieve tension in the brainstem and improve nerve function. It works to lower blood pressure by reducing pressure on the nerves that control vascular tone and blood flow.
Reducing Stress and Muscle Tension
By addressing alignment issues, usually in the neck and upper back, chiropractors can alleviate muscle tension and stress. Tightness in these areas is common in people with high blood pressure, therefore alleviating it may help lower it.
Improving Blood Flow
Chiropractic adjustments improve blood flow by relieving pressure on blood vessels. Improved circulation helps prevent strain on the heart and can lead to more stable blood pressure.
Balancing the Nervous System
Chiropractic care focuses on improving spinal alignment which supports the parasympathetic nervous system (the “rest and digest” system) that helps manage blood pressure. A balanced nervous system can prevent blood pressure spikes.
Managing Stress
Stress is a contributor to high blood pressure, as it can lead to increased heart rate, narrowed blood vessels, and elevated blood pressure levels. Chronic stress can strain the heart and blood vessels, increasing the risk of heart disease, stroke, and other complications.
By implementing stress management techniques you can help reduce blood pressure, improve mood, and support overall health. Here are some effective ways to manage stress:
Deep Breathing and Meditation
Methods like deep breathing and meditation activate the body’s relaxation response, helping to lower heart rate and blood pressure. Regular practice of deep breathing can reduce stress hormones and calm the nervous system.
Prioritize Sleep
Poor sleep can increase stress hormones like cortisol and elevate blood pressure. Quality rest is essential for maintaining a healthy heart and regulating stress.
Progressive Muscle Relaxation (PMR)
This method involves tensing and relaxing different muscle groups which reduces tension and helps relieve physical stress. Start by tensing and relaxing each muscle group, working from your toes to your head. This simple technique can help calm both the body and the mind.
Herbal Remedies
Herbal remedies are a natural way to help lower blood pressure and support heart health. Many herbs contain compounds that relax blood vessels, reduce inflammation, and improve circulation which can help manage hypertension.
Here are a few herbs commonly used to lower blood pressure:
Garlic
Garlic has an active compound called allicin which helps relax blood vessels and improve blood flow. Studies have shown that it can help lower both systolic and diastolic black pressure. You can consume fresh garlic or take garlic supplements but make sure you consult a healthcare provider for the correct dosage.
Chinese Hawthorn
Chinese hawthorn is a herbal remedy commonly used in traditional Chinese medicine to support heart health. It improves blood flow and strengthens blood vessel walls which can help manage blood pressure levels. It is available as a tea, capsule, or extract. Make sure to consult a healthcare professional about the dose because this herb can interact with blood pressure medications,
Basil
Basil contains an active compound like eugenol which can help relax blood vessels and reduce blood pressure. It is also anti-inflammatory and can be incorporated into a variety of dishes. Fresh basil leaves can be added to meals, or you can take basil supplements with a Healthcare provider’s guidance.
Olive Leaf Extract
Olive leaves have powerful antioxidants, such as oleuropein, that can support heart health and reduce hypertension. Olive leaf extract may also help in reducing cholesterol levels which is beneficial for overall cardiovascular health. You can find olive leaf extract in capsule or tincture form.
Supplements
Supplements such as magnesium, potassium, and Coenzyme Q10 can be a great addition to a holistic approach to managing high blood pressure. Adding supplements to a balanced diet and healthy lifestyle can affect overall effectiveness and well-being.
While supplements can provide benefits, it’s essential to consult with a professional before starting a new supplement, especially if you’re already taking medication for hypertension.
Here’s an overview of our recommendation for supplements for hypertension:
Magnesium
Magnesium helps relax blood vessels which can lower blood pressure. It can also help regulate heart rhythm. Magnesium supplements come in various forms including magnesium glycinate and magnesium citrate. The typical daily dosage is 200 to 400 mg.
Potassium
Potassium reduces the effects of sodium in the body which helps in lowering blood pressure. Potassium-rich foods like bananas and leafy greens are a great source of potassium. You can also find it as a supplement in capsule form.
Coenzyme Q10
Coenzyme Q10 is a powerful antioxidant that can help dilate blood vessels, reducing blood pressure. It is also beneficial for heart health and may improve energy production in cells. The recommended daily dose is 100 to 200 mg.
L-Arginine
L-arginine is an amino acid that boosts nitric oxide production, helping to relax and widen blood vessels which results in lowered blood pressure. The daily dose varies depending on its intent.
In studies where L-arginine was used for high blood pressure, the dose was 5 grams per day for 5 weeks.
Monitoring Blood Pressure
Monitoring your blood pressure daily is a valuable way to see how different sectors affect your readings over time. By keeping a blood pressure chart, you can visualize how dietary changes, lifestyle adjustments, exercise, and stress levels impact your blood pressure.
With this method, you can track progress, and identify patterns such as higher readings during stressful days, or improvements after regular exercise. A constant log of your readings allows your Healthcare provider to tailor a treatment plan based on reliable data.
Monitoring your blood pressure with a blood pressure chart can empower you to take an active role in managing your health and working towards optimal blood pressure levels through lifestyle adjustments and dietary improvements.
Frequently Asked Questions
How to Reduce High Blood Pressure?
To reduce high blood pressure, adopt a healthy lifestyle that includes a balanced diet low in sodium and saturated fats, regular low-impact exercises, and stress management techniques like meditation, mindfulness, and yoga. Incorporating healthy habits will gradually lower your blood pressure and improve your overall health.
How Do You Feel When Your Blood Pressure is High?
High blood pressure often has no noticeable symptoms but some people may experience headaches, dizziness, nosebleeds, blurred vision, or fatigue. In severe cases where the blood pressure is extremely high, it can lead to more serious issues like chest pain and shortness of breath.
What to Eat if Blood Pressure is High?
Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy if blood pressure is high. Eat foods high in potassium and magnesium, such as bananas, spinach, nuts, and seeds, and incorporate fresh herbs and spices low in sodium.
What are the Best Natural Medicines for High Blood Pressure?
The best natural medicines for high blood pressure include supplements and herbal remedies like garlic, olive leaf extract, and magnesium. Lifestyle changes such as a balanced diet, regular physical activity, and stress reduction are effective ways to manage high blood pressure naturally.
Conclusion
High blood pressure or hypertension is a condition that affects one-third of Americans and can contribute to several serious health conditions such as cardiovascular disease and heart disease.
It often goes unnoticed however when blood pressure is too high, you may experience symptoms such as headaches, nosebleeds, lightheadedness, and even chest pain. The causes of high blood pressure are variable- from genetics to poor diet, lack of physical activity, poor habits, and obesity.
The good news is that through lifestyle changes such as diet modifications, regular exercise, and other natural ways- you can get your blood pressure to optimal levels!
Dr. Tony Salamay from the Bay Clinic of Chiropractic in Panama City, Florida is an experienced Functional medicine practitioner with the knowledge and passion to help you through your journey.
To schedule an appointment contact us at (850) 785-9372 or info@thebaydoctor.com.
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