More than 1.3 billion people suffer from high blood pressure worldwide, and the problem affects about 3.5 million people in Hungary as well. In its mild form, it causes symptoms such as fatigue, rapid heartbeat, malaise, headache, sweating, dizziness or concentration disorders. However, it can not only make everyday life difficult, it can be extremely dangerous if left untreated, because it can cause serious symptoms and even fatal complications! It is often completely asymptomatic, and many people do not even know that they are affected – that is why it is also called the “silent killer”. Although high blood pressure can be treated well, more serious symptoms and complications can be prevented if we are aware. It is also possible to lower blood pressure naturally, in our article we show you how!
Symptoms of high blood pressure
High blood pressure causes no, or barely noticeable, complaints at first , but if left untreated, it can cause gradual damage to many organs. That is why it is important to measure your blood pressure regularly, even if you do not experience any symptoms. Clearly perceptible symptoms indicate an advanced disease.
- Frequent headaches. It is typically limited to the back of the head, it can be intense, throbbing, but it can also appear in a dull form. It is caused by damage and narrowing of blood vessels.
- Dizziness. It can also be traced back to the deterioration of the condition of the blood vessels, and it can also be caused by a circulation disorder in the inner ear.
- Fatigue, concentration disorder. High blood pressure tires the heart and causes disturbances in cerebral circulation.
- Increased heart palpitations. Against higher pressure, the heart has to pump harder.
- Chest pain. This is caused by a decrease in blood supply to the heart.
- Shortness of breath. High blood pressure also affects heart and lung function, which can cause shortness of breath. More noticeable during more active physical activity.
- Nose bleeding. Increased pressure on the walls of the capillaries can cause recurrent nosebleeds.
- Blurred vision. Inadequate blood supply to the retina can lead to blurred vision or even complete vision loss.
If left untreated, high blood pressure can cause dangerous or even fatal complications. Vascular expansion (aneurysm), stroke (brain spasm, cerebral hemorrhage), heart attack, heart failure, and kidney failure – the risk of these increases in each case with high blood pressure. In the long term, it can lead to mental decline and dementia . Narrowing of the blood vessels in the limbs can lead to amputation, and damage to the blood vessels in the eye can lead to impaired vision and blindness .
9 ways to lower blood pressure naturally
Our diet and lifestyle decisions can also influence our blood pressure, even to a significant extent. This also means that even a few small changes can lower blood pressure, thus delaying and reducing the need for medication. Dietary and lifestyle changes are always the basis of treatment, even in addition to taking medications – in fact, in some cases, natural methods can prove to be sufficient by themselves.
Achieving and maintaining a healthy weight
Losing extra pounds is one of the most effective ways to lower blood pressure. Overweight and obesity (particularly abdominal fat) are strong risk factors for high blood pressure and cardiovascular disease. The growth of adipose tissue causes complex changes in the body (hormonal system, nervous system, kidney function), which causes high blood pressure to develop or worsen. According to a study summarizing 25 researches, with a 1 kg weight loss approx. A reduction of 1 mmHg in blood pressure is achieved.
Regular sports and exercise
Physical activity helps both in the prevention and treatment of high blood pressure, because it strengthens the heart, improves the condition of blood vessels , reduces stress and supports weight loss. A reduction of up to 6-8 mm Hg can be achieved with regular exercise. At least 30 minutes of moderate exercise is recommended most days of the week – it makes breathing faster, the heart beats faster and the body warms up. For example, brisk walking, jogging, swimming, cycling, dancing. We gradually increase the pace and distance!
Performing breathing exercises
Slow breathing and meditative forms of movement such as yoga and tai chi can be used to reduce the level of stress hormones in the body. This is useful because it also reduces the level of an enzyme called renin, which is produced by the kidneys and increases blood pressure. Set aside 5 minutes for breathing exercises both in the morning and in the evening. 4-7-8 is one of the best methods : inhale through the nose for a count of 4, hold the breath for a count of 7, then exhale through the mouth for a count of 8.
Reduced salt intake
Sodium in salt is vital in small amounts, but excessive consumption raises blood pressure. Experts recommend a daily intake of no more than 1,500-2,300 mg of sodium (approx. 4-6 g table salt). This can achieve a blood pressure drop of approximately 5-6 mmHg, and even more in the long term. Using herbs instead of salt , avoiding processed foods , cooking at home, and reading labels carefully also help reduce salt intake.
Increased potassium intake
While nowadays we consume too much sodium, we consume too little potassium. Potassium helps the body to remove excess sodium and supports the health of the cardiovascular system. The recommended daily intake is 4700-5000 mg of potassium. Excellent sources: bananas, oranges, grapefruit, spinach, avocado, potatoes, sweet potatoes, carrots, leafy greens, walnuts, cashews, peanuts, kidney beans, soybeans, lentils, trout, tuna, milk, yogurt.
Sufficient rest
7-8 hours of restful sleep every night is recommended, because the less someone sleeps, the more their blood pressure rises. It is important to always go to bed and get up at the same time, have a comfortable bed, have a dark, quiet and cool bedroom , avoid overeating, caffeine, alcohol and nicotine in the evening, and instead of staring at screens and displays, do something relaxing (e.g. . read or take a warm bath) in the hour before bed.
Reducing stress
Overwork and a lot of stress have been proven to contribute to an increase in blood pressure. According to research from the University of California, people who work more than 41 hours a week have a 15% higher risk of developing high blood pressure. Let’s not overcommit ourselves in the field of work and private life either, try to avoid stress-causing factors, exercise (preferably in the fresh air), find a hobby that energizes you, go for a massage, and nurture your social relationships.
Use of herbs
Garlic is not only a spice, but also a medicinal herb, which has been proven to help lower blood pressure: it can lower the first, systolic value by 7-16 mm Hg, and the second, diastolic value by 5-9 mm Hg. It can be consumed in food or raw, but it is more ideal to take it in the form of a deodorized extract . Hawthorn is the “heart medicine” of folk medicine, and according to medical studies, it lowers blood pressure, regulates heart rhythm, strengthens the heart, improves circulation, and cleanses blood vessels. Horsetail, shepherd’s purse, walnut leaves and ginger are also recommended as medicinal teas .
Coenzyme Q10 replacement
Coenzyme Q10 is a vitamin-like substance that our body can produce, and it can also be found in certain foods (e.g. offal, meat, fish, oil seeds, broccoli, avocado, vegetable oils). It is essential for the energy production of cells and plays an important role in the health of the cardiovascular system. Unfortunately, our Q10 production decreases continuously from the age of 25, and by the age of 65 it is only half of the youthful level. However, it can be effectively replaced with a dietary supplement , and according to research, it can reduce systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by 10 mm Hg in 12 weeks.
When is it advisable to see a doctor?
Unfortunately, high blood pressure has become so common these days that many people don’t even take it seriously enough. However, high blood pressure can not only make everyday life more difficult, but also has very serious complications, so if it is not treated, it is a very dangerous disease.
The basis for lowering blood pressure and maintaining healthy blood pressure is lifestyle change. In some cases, however, the treatment requires the help of a specialist so that the problem can be prevented in time.
In the case of the following, definitely consult a doctor:
- headache, which is often in the back of the head, worsens when bending down, and subsides spontaneously
- rapid heartbeat, intense palpitations, irregularities, omissions
- sweating for no reason
- constant fatigue
- suffocation, shortness of breath (at rest and/or on exertion)
- frequent dull chest pain
- non-rotating vertigo
- temporary visual impairment, hearing impairment
- numbness and/or weakness of hands or feet
- decrease in ability to concentrate
- frequent nosebleeds
High blood pressure can remain asymptomatic for years or even decades, and the only sure way to recognize it is to check your blood pressure regularly. If a value of 140/90 mmHg or higher is measured several times, we are talking about high blood pressure.
In the event of the presence of any symptoms or measurement of high blood pressure, we ask for the opinion of a specialist . The experienced symptoms must be told to the doctor, who after further questions and examination will make a diagnosis, recommend lifestyle advice and may also prescribe medication for treatment.
Severe headache, severe chest pain, nausea, vomiting, confusion, nosebleeds, blurred vision, shortness of breath, seizures, fainting – these are the signs of a hypertensive crisis , when blood pressure suddenly rises above 180/120 mmHg. In case of such a value and one or more symptoms, call 112 immediately!
The “silent killer” can be overcome with attention
An alarming and sad fact: high blood pressure is the number one cause of death worldwide , but half of those affected are not even aware of it. It is definitely worth paying attention to the symptoms, but they often only appear in the case of dangerously high blood pressure. However, with regular blood pressure measurements , we can catch the “silent killer” in 100% of cases. If a high value is measured repeatedly, or if symptoms appear, a doctor should be consulted. The right diet, dietary supplements, and lifestyle are of great help in lowering blood pressure: a reduction of up to tens of mmHg in blood pressure can be achieved naturally . In each case, the doctor decides on medical treatment.