Natural treatment for high blood pressure is possible through lifestyle modification. Classic studies have estimated the prevalence of high blood pressure at 30% of the general adult population. Based on the criteria in the American Heart Association’s 2017 guidelines, the prevalence exceeds 40%. However, as this same guideline highlights, most people with mild hypertension will only require non-pharmacological treatment. In these cases, high blood pressure can be cured with natural remedies, which can control it and lower high blood pressure.
Many doctors are skeptical about these new values established for diagnosing high blood pressure. The human body has not been able to evolve naturally to the point where almost half of the population is hypertensive. Clearly, some environmental factors, known or unknown, contribute to this, but it is illogical to think that the evolution of the species has led the human body to this imbalance.
Research on high blood pressure is awash with pharmacological treatments, but relatively little emphasis has been placed on the search for its causes and natural control. Many people diagnosed with high blood pressure are prescribed antihypertensive medication without first attempting dietary and hygiene measures. Sometimes, these measures are not recommended as the basis of treatment, which is what is recommended in high blood pressure guidelines.
It has been proven that several environmental factors influence blood pressure. It is known that populations that consume more salt in their diet have a higher prevalence of hypertension. Many other dietary factors have been implicated, such as a deficiency in potassium, calcium, magnesium, protein (especially from vegetables), fiber, and fish. Likewise, alcohol consumption, a sedentary lifestyle, overweight, and obesity are related to high blood pressure. The composition of the gut microbiota has also been linked to hypertension. Each of these factors, alone or in combination, is the underlying cause of a large proportion of high blood pressure cases.
Based on all of the above, it’s clear that research should focus more on identifying the factors that cause high blood pressure and developing natural methods for controlling it. For now, many people can regulate blood pressure simply by modifying their lifestyle, ensuring they adhere to dietary recommendations, maintain an ideal body weight, and exercise regularly.
Salt Intake
Sodium intake is associated with higher blood pressure. Migrants to areas with a higher prevalence of hypertension have a higher incidence of it than their home populations. However, not all people show the same sensitivity to sodium. Certain groups tend to be particularly sensitive to the effects of dietary salt on blood pressure. Salt sensitivity is especially common in Black people, older adults, and those with higher blood pressure or comorbidities, such as kidney disease, diabetes mellitus, or metabolic syndrome.
Although some people do not respond significantly to salt restriction, it is a widely held recommendation. Reducing sodium intake prevents the development of hypertension and reduces blood pressure in hypertensive individuals, especially those with higher levels of hypertension, Black people, and older adults. Reducing salt intake in meals allows for a 25% reduction in sodium intake, which means consuming one less gram per day, and this is followed by a slight decrease in blood pressure.
Potassium Intake
Potassium intake is inversely related to blood pressure. Populations with lower potassium intake have a higher prevalence of high blood pressure. Furthermore, the effect on blood pressure depends not only directly on potassium, but also on the sodium/potassium ratio. The lower this ratio, i.e., the higher the proportion of potassium to sodium, the lower the blood pressure level.
Increasing dietary potassium intake is an effective intervention for lowering blood pressure, especially in adult patients with excess sodium intake and in African Americans. The administration of 60 mmol (1,380 mg) of potassium chloride can slightly but significantly reduce blood pressure. Furthermore, lowering the sodium/potassium ratio has a greater impact on blood pressure reduction than interventions targeting either of them alone.
In most studies of potassium supplementation for hypertension, potassium was administered in the form of chloride pills, but similar blood pressure responses have been achieved with dietary modifications. A potassium-rich diet can also significantly reduce blood pressure. The World Health Organization recommends a potassium intake of at least 90 mmol (3,510 mg) per day. This can be achieved with a diet rich in fruits and vegetables, as well as low-fat dairy products, fish, nuts, and soy products.
Calcium Intake
Dietary calcium not only plays an important role in skeletal integrity but also in regulating energy and metabolism, and is related to body mass and blood pressure. Diets low in calcium have been found to be associated with a higher body mass index and higher blood pressure.
An intake of less than one gram of calcium per day is associated with overweight and obesity, as well as high blood pressure. This relationship appears to be stronger in women, particularly premenopausal women. A diet low in dairy products promotes the development of obesity and high blood pressure, especially in premenopausal women.
Magnesium Intake
A diet low in magnesium is associated with higher blood pressure. Several studies have demonstrated an inverse dose-response relationship between dietary magnesium content and the risk of hypertension. However, magnesium intake is not clearly related to blood magnesium concentration. That is, a diet rich in magnesium is associated with lower blood pressure, but does not significantly alter blood magnesium levels.
Sugar Intake
Several studies have shown that the consumption of refined sugars is associated with higher blood pressure. Sugary drinks appear to be the most closely related to hypertension. Sugar intake has been observed to increase renal sodium retention and salt sensitivity. Therefore, the effect of sugar on blood pressure depends on sodium levels. Sugar intake does not alter blood pressure if sodium depletion is present, while salt and sugar consumption have a synergistic effect, increasing blood pressure. The greatest effect of sugar on blood pressure is observed in diabetics with higher levels of sodium excretion.
Fat Intake
Consuming a high-fat diet has also been linked to higher blood pressure. People who consume higher amounts of saturated and trans fats have higher rates of high blood pressure. Conversely, a diet rich in polyunsaturated fats is associated with lower blood pressure.
Protein Intake
There is considerable scientific evidence on the relationship between dietary protein intake and blood pressure. It has been observed that a diet rich in protein, especially protein from plants, is associated with lower blood pressure. People who consume more protein, especially from plant sources, have lower blood pressure and are less likely to develop high blood pressure.
Fiber Intake
Dietary intake of fruits and vegetables is associated with a lower incidence of high blood pressure, which is partly a consequence of the fiber content of these foods. A high-fiber diet decreases intestinal fat absorption, which reduces the likelihood of obesity and hypertension. Furthermore, dietary fiber transforms the intestinal flora into healthier bacteria, leading to improved metabolic status and lower blood pressure.
Alcohol Intake
The direct relationship between alcohol consumption and blood pressure has long been known, and this has been corroborated by multiple more recent studies. People who drink alcoholic beverages regularly have higher blood pressure and a greater likelihood of developing hypertension. Alcoholism is a relatively common cause of hypertension, especially in men. Drinkers who quit drinking alcohol can normalize their blood pressure. Abstainers have a lower incidence of hypertension.
Fish Consumption
A diet rich in fish has been observed to be associated with lower blood pressure and a lower prevalence of hypertension. Similarly, the consumption of omega-3 fatty acids from fish is also associated with lower blood pressure. Hypertensive people who follow a diet rich in fish or take fish oil capsules have lower blood pressure and less need for antihypertensive medication.
Garlic Consumption
Several studies have shown that consuming garlic or garlic preparations can lower blood pressure and help control hypertension. Commercial garlic preparations significantly reduce blood pressure, with few and minimal side effects. Garlic’s hypotensive effect appears to be primarily due to its allicin content, which acts by different mechanisms similar to those of antihypertensive drugs.
The doses and types of garlic preparations used in the trials have varied. Most trials used garlic powder at doses of 600–2,400 mg/day, providing 3.6–13.6 mg of allicin. Consuming raw garlic also allows these doses to be achieved, as a 2-gram clove of garlic contains 5–9 mg of allicin. However, it should be noted that cooked or heated garlic loses some of its allicin content and, therefore, its hypotensive effect.
Gut Flora
Various studies have shown that the gut microflora plays an essential role in the development of cardiovascular disease through the metabolism of various dietary components. It has been observed that some products released into the blood from the gut flora have preventive properties against increased blood pressure and the development of cardiovascular disease. However, some germs found in the gut can produce metabolic products that have the opposite effect, increasing blood pressure and promoting atherosclerosis.
These findings suggest an intricate and predictable correlation between hypertension and gut microbiota. Analysis of fecal samples has demonstrated a causal role of aberrant gut microbiota in the pathogenesis of hypertension, and it appears that early intervention in this flora could prevent hypertension. Some studies suggest that hypertension associated with sleep apnea could be a consequence of negative changes in the gut microbiota.
Human nutrition has changed significantly since prehistoric times, and this has been associated with cardiovascular disease. Some modern foods can be metabolized by normal intestinal flora, producing products that increase blood pressure. Furthermore, these foods promote the transformation of intestinal microbes, developing a flora that produces metabolites that are detrimental to cardiovascular health. Therefore, a return to a healthy diet can normalize the intestinal microbiota and blood pressure.
Obesity
Multiple research studies have identified a striking relationship between body weight and blood pressure. There is a clear, direct relationship between overweight and obesity and hypertension. The relationship between body mass index and blood pressure is continuous and almost linear, with no evidence of a threshold; that is, as the former increases, the latter rises in parallel. This relationship with blood pressure is stronger with abdominal obesity and truncal obesity.
Certain studies suggest that obesity may be responsible for 40% of hypertension cases, and in some studies, it has been found to be responsible for 65% to 78%. Obese children have been observed to be at high risk for hypertension in adulthood, but they can normalize this risk if they first achieve an ideal body weight. However, if they remain obese or become obese as adults, the likelihood of developing high blood pressure is high.
Stress
It has been proven that acute mental stress causes an increase in heart rate and blood pressure. Anxiety attacks can lead to a significant increase in blood pressure. Some people even experience hypertension when taking tests or exams, such as for competitive examinations or obtaining a driver’s license. In these situations, hormones, especially adrenaline, are secreted, which raise blood pressure. It is not uncommon to find patients presenting to emergency rooms with hypertensive crises due to anxiety, and they are often controlled with an anxiolytic.
Several studies have shown that chronic psychological stress can cause high blood pressure. People who have greater cardiovascular reactivity to acute stress, with higher blood pressure levels, are more likely to develop high blood pressure in the future. More and more people around the world are experiencing chronic anxiety, depression, and psychosocial stress caused by modern lifestyles, cultural and socioeconomic changes, and stress at work. All of these are known to increase blood pressure and cause hypertension.
Sedentary Lifestyle
Various epidemiological studies have shown an inverse relationship between physical activity and blood pressure. People who exercise regularly have lower resting basal blood pressure, even with light physical activity. Regular exercise is associated with a lower risk of developing hypertension.
The incidence of high blood pressure is higher in sedentary people. Several studies have observed that the relationship between physical activity and blood pressure is more apparent in white men. Furthermore, physical exercise attenuates the rise in blood pressure that often occurs with advancing age and reduces the likelihood of developing hypertension in older adults. Physical activity slows the rate of increase in blood pressure over time and delays the onset of high blood pressure.
The Root of the Problem
Many doctors prescribe antihypertensive medication at the first diagnosis of high blood pressure. They rarely attempt to investigate the root of the problem, that is, the causes of the hypertension. However, it is known that more than 30% of patients treated with antihypertensive medications do not have well-controlled blood pressure. Furthermore, 2% of patients have refractory hypertension, meaning they do not respond to current medications. Finally, some patients cannot tolerate antihypertensive medication due to its side effects.
It is clear that the root of the problem lies in the causes of high blood pressure. Medications do not act on these causes; they only lower blood pressure. The causes of hypertension as we know it today lie in the lifestyle of today’s people. If this is not changed, the risk factors continue to exist and the patient will experience cardiovascular complications, even if their blood pressure is controlled with medication. Lifestyle changes should be the foundation of treatment for high blood pressure. They may even be sufficient to control hypertension in some patients. In those whose control is not achieved, antihypertensive drugs will be necessary, but certainly in smaller quantities if non-pharmacological measures are strictly followed.
Natural Treatment for High Blood Pressure
The American Heart Association’s 2017 guidelines on high blood pressure recommend the following as the best-proven non-pharmacological antihypertensive interventions:
1. Lose weight and body fat. The best goal is to achieve an ideal body weight, but at least significantly reduce body weight in adults who are overweight or obese. About 1 mm Hg of blood pressure reduction is expected for every 1 kg of body weight loss. More commonly, about 5 mm Hg of blood pressure reduction is achieved in hypertensive patients who lose significant weight.
2. Follow a healthy diet. Eating a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, and reducing saturated fat content, can lower blood pressure by up to 11 mm Hg.
3. Reduce sodium intake. An optimal goal is less than 1,500 mg per day, but less than 1,000 mg per day is ideal for most adults, which can achieve a 5-6 mm Hg reduction in blood pressure.
4. Increase potassium intake. The goal should be 3,500–5,000 mg per day, preferably through a potassium-rich diet, which can achieve a 4-5 mm Hg reduction in blood pressure.
5. Exercise. Aerobic or dynamic exercise for 90 to 150 minutes per week, with a load of 50% to 80% of the maximum heart rate, can reduce blood pressure by up to 8 mm Hg. Isometric exercise in phases of four two-minute exercises, with one minute of rest between each, at 30% to 40% of the maximum voluntary contraction, in three sessions per week, can reduce blood pressure by up to 5 mm Hg.
6. Reduce alcohol intake. It is recommended not to consume alcohol, which can reduce blood pressure by up to 4 mm Hg. If you do consume alcohol, have no more than two drinks per day, of wine or beer. However, do not consume liquor or spirits.
Other natural measures that may be useful in controlling blood pressure include:
Complete a healthy diet. In addition to a diet rich in fruits, vegetables, whole grains, and potassium, and low in saturated fats and salt, it is advisable to consume foods rich in calcium, magnesium, protein, fiber, fish, and raw garlic. Avoid refined sugars, such as sweets, pastries, cakes, and sugary drinks.
Reduce psychological stress. We are all exposed to personal, family, and work relationships that can generate psychological stress. We should try to avoid conflicts, and if this is not possible, we can mitigate stress by relaxing and calming down when faced with life’s problems. Relaxation methods, such as meditation and yoga, help achieve this and control blood pressure.
Normalize intestinal flora. With the right intestinal germs, we not only achieve better digestion but also prevent high blood pressure and cardiovascular disease. The intestinal flora can be normalized by eating only natural foods, especially those of plant origin. Taking probiotics can also help.
