How to Reduce or Increase Blood Pressure
High or Low Blood Pressure. Which is Better
Elaine Godley
Last Update a month ago
High blood pressure, also known as hypertension, is a common condition where the force of blood pushing against the walls of the arteries is consistently too high. It is a major risk factor for heart disease, stroke, and kidney failure [1][5].
Causes of High Blood Pressure
In most cases, the exact cause of high blood pressure is unknown. However, there are several factors that can increase your risk [1][2][5]:
- Being overweight or obese
- Eating too much salt and not enough fruits and vegetables
- Not getting enough physical activity
- Drinking too much alcohol
- Smoking
- High stress levels
- Older age
- Family history of high blood pressure
- Race (more common in Black people)
- Certain underlying health conditions like kidney disease, diabetes, and sleep apnea
- Certain medications like birth control pills, steroids, and NSAIDs
Mitigating Risk and Reversing High Blood Pressure
Making healthy lifestyle changes can help reduce your risk of developing high blood pressure and may even help lower your blood pressure if it's already high [1][5]:
- Maintain a healthy weight
- Exercise regularly (at least 30 minutes per day, most days of the week)
- Eat a healthy diet low in salt and rich in fruits, vegetables, and whole grains
- Limit alcohol to no more than 1-2 drinks per day
- Quit smoking and vaping
- Practice stress management techniques like meditation or yoga
Blood Pressure Levels
The gold standard blood pressure levels recommended by most Western health organizations are[5]:
- Normal: Less than 120/80 mmHg
- Elevated: 120-129 systolic and less than 80 diastolic
- Stage 1 hypertension: 130-139 systolic or 80-89 diastolic
- Stage 2 hypertension: 140/90 mmHg or higher
Medications vs Natural Remedies
If lifestyle changes alone are not enough to control high blood pressure, medication may be necessary. The three most commonly prescribed classes of blood pressure medications are[5]:
1. Diuretics (e.g. hydrochlorothiazide)
2. ACE inhibitors (e.g. lisinopril)
3. Calcium channel blockers (e.g. amlodipine)
While medication can be very effective, some people prefer to try natural remedies first or in addition to medication [1][2][5]:
- Lose extra weight
- Exercise regularly
- Eat a healthy diet low in sodium and rich in potassium
- Limit alcohol
- Quit smoking
- Practice stress management
- Learn helpful breathing techniques
- Supplements like garlic, hibiscus, cayenne pepper, hawthorn, berberine, celery seeds, ginger, turmeric, basil cinnamon, and omega-3 fatty acids may help lower blood pressure in some people.
It's important to talk to your doctor before starting any new supplements, as they can interact with medications. Natural remedies may help lower blood pressure, but they are not a substitute for medication if it is medically necessary.
Low blood pressure, also known as hypotension, is a condition where the blood pressure in the arteries is lower than normal. A reading of less than 90/60 mmHg is generally considered low blood pressure [1][2][3].
Causes of Low Blood Pressure
Low blood pressure can be caused by a variety of factors, including[1][2][3]:
- Dehydration or fluid loss
- Blood loss
- Certain medications
- Heart conditions
- Endocrine disorders
- Nutritional deficiencies
- Pregnancy
- Neurological disorders
- Shock
- Anaphylaxis
- Sepsis
- Addison's disease
- Anaemia
- Bradycardia
- Diabetes
- Heart valve problems
- Hypothyroidism
- Liver failure
- Parathyroid disease
- Trauma or head injury
Medications for Low Blood Pressure
Medications may be prescribed to help raise blood pressure in certain situations, such as[2][3]:
- Fludrocortisone to increase blood volume
- Midodrine to narrow blood vessels and raise blood pressure
- Alpha-adrenoceptor agonists, epinephrine, norepinephrine, phenylephrine, and vasopressin analogy in critical care settings
Natural Remedies for Low Blood Pressure
Several natural remedies and lifestyle changes can help increase low blood pressure, including :
- Drinking plenty of fluids to prevent dehydration
- Eating more good salt in moderation to increase blood pressure
- Avoiding alcoholic beverages that can lower blood pressure
- Discussing medications with a doctor if symptoms of low blood pressure begin after starting a new medication
- Crossing legs while sitting to increase blood pressure with minimal effort
- Drinking water to increase blood volume and prevent dehydration
- Eating small, frequent meals to prevent a drop in blood pressure associated with eating larger meals
- Wearing compression stockings to reduce blood constriction in the lower legs and promote blood flow
- Avoiding sudden position changes to prevent a sudden drop in blood pressure
- Raising the head while sleeping to promote blood flow
- Exercising regularly to improve overall cardiovascular health
- Avoiding exercising in hot, humid conditions
- Intaking green tea, which contains antioxidants, vitamins, and minerals that may help treat low blood pressure
- Consuming coffee or caffeinated drinks, which can temporarily raise low blood pressure and boost heart rate
It's important to note that while these natural remedies can help, they should not replace medical treatment if it is necessary. It's always best to consult with a healthcare professional for personalized advice on managing low blood pressure [1][2][3][5].
It’s important to regularly check your own blood pressure level to minimise your risk of becoming ill. A change in BP is a warning flag to highlight some kind of change within your body.
It’s advisable to minimise your risk of low or high BP. Prevention is far easier than trying to fix it!
Elaine Godley is a multi-award winning Master Health Mentor and founder of The Perfect Health HUB https://apps.fliplet.com/perfect-health
Join our Monday morning drop-in online natural health surgery for more helpful tips and fellowship.
References:
[1] https://www.medicalnewstoday.com/articles/319506
[2] https://www.healthline.com/health/how-to-raise-blood-pressure
[3] https://www.mayoclinic.org/diseases-conditions/low-blood-pressure/diagnosis-treatment/drc-20355470
[4] https://www.medicalnewstoday.com/articles/13-ways-to-raise-blood-pressure
[5] https://www.relainstitute.com/blog/home-remedies-for-low-bp/
References:
[1] https://www.nhs.uk/conditions/high-blood-pressure-hypertension/causes/
[2] https://www.webmd.com/hypertension-high-blood-pressure/blood-pressure-causes
[3] https://medlineplus.gov/ency/article/000155.htm
[4] https://www.webmd.com/hypertension-high-blood-pressure/medications-cause
[5] https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure
Cayenne pepper regulates blood flow and balances low or high blood pressure
