How To Naturally Manage Hypertension: New Guidelines

It's often referred to as the "Silent Killer." Hypertension (HTN) is when extra pressure is placed on the wall arteries. Blood pressure readings involve two numbers called the systolic and diastolic pressure. The top number "Systolic" refers to the pressure when the arteries contract (beat) filling the heart with unoxygenated blood after returning from the body. Contrary, the bottom number "Diastolic" refers to the pressure when the heart relaxes between beats sending oxygenated blood back out to the body system. Systolic (top number) is the maximum pressure on the arteries because the heart is contracting. Hence, the larger number. Diastolic is the minimum pressure on the arteries because the heart is relaxed. Hence, the smaller number. Normal blood pressure reading is 120/80 and a patient with a reading of 130/90 was considered to have HTN. However, those guidelines changed in 2017. The old threshold for HTN diagnosis was 140/90 mm/hg and the new threshold is 130/90 mm/Hg and consider stage 1and 140/90 is considered stage 2. Normal blood pressure is now considered and "elevated" level. The guidelines were changed due to precautionary measures for patients to implement lifestyle changes before doctors prescribe medication. As a result, patients are able to reduce their risk of hypertension and other associated diseases. Simple lifestyle modifications can reduced the risk of hypertension. Now, here are some interventions recommended to naturally manage high blood pressure according to the new guidelines.

Weight loss: Obesity and overweight is one of the many causes of high blood pressure. More body fat leads to higher blood volume, which in turn, places more exertion on the heart. Overtime, this can lead to heart damaging outcomes such as heart disease, arrhythmias, atrial fibrillation (Afib), angina, strokes, and heart attacks.

Exercise: Exercise is recommended for all patients with hypertension, especially those who are obese or overweight. According to the American Heart Association (AHA), getting at least for 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise 4-5 times a week is recommended (1). The time can be divided into small increments in a day or whatever is convenient for you. The goal is to start moving and participating in physical activities on a regular basis. Examples of moderate physical activities include brisk walking, hiking, dancing, gardening, and water aerobics. Examples of vigorous physical activities include running, cycling, weight lifting, jump roping, swimming, and aerobics.

Limit sodium intake: The dietary recommended sodium intake is 2300mg per day, which is equal to a teaspoon of table salt. So it's easy to obtain this amount in a day. Salt adds flavor to food and gives it taste, which makes us want more. But, most of our dietary salt comes from processed and packaged foods. So, avoiding or limiting these foods can reduced your risk of hypertension immensely. So, instead, cook with salt-free seasoning, fresh herbs, and vegetables to add favor. Once you become acclimated with the natural taste of whole foods, your taste buds will adjust and salty foods become less appealing.

Quit Smoking: Smoking is the worst thing you can do for your body and increase your risk of heart disease and hypertension. Quitting can improve your health and add years to your life. Talk to your doctor about a nicotine patch or slowly wean yourself off by smoking less per day. Quit cold turkey or find a new habit to take the edge off by going to the gym. Basically, choose a method and approach that works for you. But, quit immediately!

Resources:

1. American Heart Association (AHA). American Heart Association Recommendations For Physical Activity in Adults and Kids

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults