Hypertension, or high blood pressure, is extremely common in our area, affecting about one in every three adults. Even people who live healthy lifestyles and eat healthy food may have high blood pressure from time to time, especially as they age.
I feel strongly about avoiding medications whenever possible, though they may be necessary while lifestyle changes and alternative therapies are being explored and implemented. I also believe that mild increases in blood pressure may be a normal part of aging, and do not always require medical “treatment”.
Having said that, hypertension can be life-threatening, so please use caution and common sense to keep yours in a safe and healthy range. If you have high blood pressure, be sure to consult with an appropriate health professional before using any of the suggested supplements, including teas, which could interact with any medications you might be taking.
Also, just because a little is good, does not mean that more is better. Even natural solutions must be handled with care.
About the numbers: According to the National Heart, Blood, and Lung Institute,
120 (systolic) over 80 (diastolic) is the average normal.
Pre-hypertension is 120-139 over 80-90.
Stage 1 hypertension is 140-159 over 90-99.
Stage 2 hypertension is 160 over 100 and above.
What you may or may not know about controlling hypertension holistically
- Many things can affect blood pressure--feeling apprehensive about having it measured, having a full bladder, or, recent activity like standing, walking, or hopping up on the examination table).
- Most people are aware that being overweight is a major risk factor, but did you know that losing just 10% of your present weight can make a significant impact in lowering BP? This is something most people can realistically achieve.
- Smoking is a major risk factor for hypertension and dozens of other serious diseases. Do whatever you can to stop smoking. Second hand smoke must be avoided as well.
- Regular physical activity, even in 10 minute increments, three or four times a day is vital.
- Learn how to handle stress. Few of us can hope for a stress free life these days, but we can learn how to roll with life’s punches and keep our cool. Exercise, music, and laughter are effective ways of dealing with everyday stress. I read the other day that increasing numbers of people are keeping jump ropes in their desks for 2-3 minute stress relieving jumping breaks. What a great idea?!
- Low Sodium diets are often mentioned, but in fact, only a handful of people are significantly sensitive to sodium/salt intake. Nevertheless, all your body’s organs will be healthier with minimal salt on a daily basis. Watch for what’s hidden in processed food!
- Green tea is helpful for many people, and just 2-3 cups per day is beneficial.
- Hibiscus tea is a relative newcomer in the US, but this tart red herbal has been used in Latin American, Ayurvedic, and Chinese traditional healing for centuries. In one recent study, hibiscus was shown to be as effective as a commonly prescribed ACE inhibitor, Capoten®, in lowering blood pressure. Pure hibiscus tea can be difficult to locate, but may be found as an ingredient in herbal teas, and it can often be found in Hispanic food markets as “te de Jamaica”, as well.
- Coenzyme Q10 helps regulate blood pressure in many people.
- Omega-3 fatty acids may lower BP by improving cardiovascular function in general.
Remember that controlling hypertension and other risk factors can save your life. I believe that using holistic healing tips like these whenever possible is the healthiest way to live longer, better.
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