How To Lower High Blood Pressure Naturally?
According to The 2022 National Population Health Survey, the rate of hypertension continued its long-term rising trend. It went up from 19.8% in 2010 to 35.5% between 2019 and 2020, and to 37% in the latest findings.
More than a third of people now suffer from high blood pressure, raising the danger of heart disease and stroke.
What are the symptoms of high blood pressure?
People often refer to hypertension, also known as high blood pressure, as the "silent killer" because it may not produce noticeable symptoms. Over time, however, it can damage the cardiovascular system and organs. The dangerous part is that many people don't know about it until they have thier blood pressure measured. during a routine checkup.
Early symptoms of hypertension, if present, are often subtle or vague and not specific for hypertension.
What are the causes of high blood pressure?
Lifestyle factors such as lack of exercise and obesity, excessive alcohol consumption, smoking, chronic stress are major causes of high blood pressure. In term of diet, the main culprit is a high-sodium low-potassium diet.
A high sodium intake is a proven risk factor for the development of high blood pressure. To compensate for the high sodium intake, cells absorb more water to dilute the sodium concentration in the cells. As a result, the volume of blood circulating through the arteries increases, increasing the pressure on the arterial walls. This then leads to increased blood pressure.
Too much sodium
According to The Straits Times report dated 28 Sep 2023, nine in 10 Singaporeans are consuming too much salt. Consequently, the rate of hypertension has almost doubled since 2010, latest data shows.
How much sodium should a person take per day?
The WHO recommends a maximum daily intake of 2,000 mg of sodium per day (approximately 5 grams of salt) for adults.
The American Heart Association recommends an ideal limit of no more than 1,500 mg of sodium per day for most adults, especially those with high blood pressure or at risk of developing it.
Managing the 3 Highs
High blood pressure, high cholesterol and diabetes are all different diseases but there are related in different ways. There are several common risk factors that increase the likelihood of developing all three diseases. When a person has hypertension, diabetes and high cholesterol at the same time, doctors often refer to it as metabolic syndrome. This relationship is significant because the simultaneous presence of all three conditions can greatly increase the risk of heart disease and other health complications.
Considering the severity and complexity of metabolic syndrome, it is strongly recommended that a detox program be implemented to rebuild a weakened or suppressed immune system.
Holistic treatment for High Blood Pressure
Since many of the causes of high blood pressure are due to our lifestyle choices, it makes sense to limit alcohol consumption, quit smoking, exercise more, control weight and reduce stress.
Reducing sodium intake is one of the most effective ways to lower high blood pressure. Lower potassium intake is also associated with the risk of high blood pressure. Experts recommend an intake of at least five times more potassium than sodium. Considering the modern diet, where we tend to consume much more sodium and little potassium, potassium supplementation is necessary. Eating potassium-rich foods such as apples and bananas, raw fruits and vegetables may not be enough to ensure adequate potassium intake in our bodies.
Doctors may prescribe various types of medications such as diuretics, alpha or beta blockers and ACE inhibitor as needed.
Natural supplements to lower blood pressure
K-salt is a must for people with high blood pressure and potassium deficiency. K-salt helps remove excess sodium from cells and tissues. We are talking about a potassium salt blend specially formulated by Dr Max Gerson that is used in the Gerson Therapy for cancer treatment. Consume it by mixing K-salt into a glass of water or juice. Do not use it as a seasoning in cooking.
Note the difference that you can find a commercial type of potassium salt with added potassium in supermarkets, and people use it for cooking, claiming it reduces sodium intake.
Consultation to reduce high blood pressure
- Learn how to be watchful about sodium intake and know where are the hidden salt are.
- Tips on shopping smart to cut down the salt by knowing the sodium content of packaged foods.
- Address the problem of high sodium in our diet with a simple remedy.
- Recommend changes to your diet and other lifestyle factors.
- Necessary supplementation targeted at lowering blood pressure.