Hypertension, the most common form of heart disease, is a condition in which blood pressure rises, putting stress on the arteries of the heart and other organs. If high blood pressure remains untreated, it can lead to heart disease and stroke. Treating hypertension lowers the risks of these outcomes, but it’s important to note that the condition isn’t curable. It can only be managed with lifestyle changes and medication.
According to the Centers for Disease Control and Prevention, 47% of adults have hypertension, and only 24% of people with hypertension have well-controlled blood pressure. Why is that a problem? Elevated blood pressure can affect every organ in the human body, including kidneys, blood vessels, eyes, and heart.
Your doctor might prescribe anti-hypertensive medications to treat your blood pressure, or if it’s mild, they may recommend lifestyle changes to bring it down. These might include exercise and dietary changes – less junk food and sugar, and more whole foods and fiber-rich options. But some surprising habits may modestly lower your blood pressure based on science. Let’s look at some of those.
Drinking Enough Water
Most people are unaware that dehydration can cause a rise in blood pressure. When you’re water depleted, your blood thickens, and your heart must work harder to circulate blood through your body. Plus, dehydration increases the production of hormones like vasopressin and renin that tighten arteries and cause a rise in blood pressure. To ensure you’re drinking enough water, monitor the color of your urine. If it’s darker than pale yellow, it’s time to drink another glass of water. When you take diuretics, drinking water is even more important for maintaining fluid balance.
Spending Time in a Sauna
The warmth of a traditional sauna is a great way to relax and unwind, and it can even lower your risk of developing hypertension. A study of 1,600 Finnish adults found that those who sat in a traditional sauna at least 4 times per week slashed their risk of high blood pressure in half compared to those who only used a sauna once per week.
Other studies show sauna bathing is beneficial for heart health, but if you have heart disease, be cautious. Talk to your doctor before jumping into a sauna. Stay in for no longer than 20 minutes to avoid overheating. Sauna bathing improves blood vessel function, relaxes the mind, and can also reduce inflammation.
Drinking Hibiscus Tea
Hibiscus tea is an herbal infusion made from the calyxes of the hibiscus flower. Although it lacks caffeine, it’s a rich source of antioxidants and compounds with anti-inflammatory activity, making it a healthy alternative to tea and coffee if you’re trying to reduce your caffeine consumption.
You might enjoy the taste, but another reason to drink it is for its blood pressure-lowering benefits. One study found that drinking hibiscus tea lowers systolic blood pressure (the upper number) by around 7 points. That’s a significant drop for a non-medication intervention. To get the benefits, sip around 3 cups of hibiscus tea daily. Talk to your physician first since some herbal teas can interfere with the action of some medications.
Controlled Breathing
Most people breathe too quickly and too shallowly. This disrupts the body’s pH (acid-base) balance and can cause anxiety and a rise in blood pressure. In contrast, studies show slow, controlled breathing helps lower blood pressure. It works by activating the parasympathetic nervous system, the “rest and relax” component. In response, your heart rate slows, and your arteries relax, so that blood flows more easily and your pressure drops. The key is to breathe in and out at a slow controlled rate. The optimal number of breaths per minute appears to be around 6. You can find videos online demonstrating slow, deep breathing if you need more guidance.
Meditation
Meditation does more than relax you and boost mindfulness. A study of almost 300 college students found that transcendental meditation reduced the pressure of young adults at high risk of developing hypertension. The students who meditated also experienced positive changes in mood with less anger, anxiety, and depression.
One form of meditation that relaxes the mind and body is transcendental meditation. Transcendental Meditation is a type of meditation, introduced in the United States by Maharishi Mahesh Yogi in the mid-1960s. A TM session takes around 20 minutes, and you can do it anywhere that where you can relax. During a TM meditation session, you enter a deep state of rest and relaxation while turning your focus inward. Many people say they feel greater inner awareness and deep peace during a session. The way this form of meditation deeply relaxes the body may explain the blood pressure benefits.
Another study found that meditation affected the expression of hundreds of genes that regulate blood glucose, inflammation, and blood pressure. So, 20 minutes of meditation each day is beneficial for your mental and physical health, and it’s something you can do at home without special equipment. All it takes is the willingness to learn and be consistent with it.
The Bottom Line
If you have high blood pressure readings, see your doctor first. If the readings are borderline, they may recommend lifestyle changes, like the ones listed above, and may delay the need for medications.
References:
- “Facts About Hypertension | cdc.gov – Centers for Disease Control and Prevention.” 27 Sept. 2021, cdc.gov/bloodpressure/facts.htm.
- “High Blood Pressure | NHLBI, NIH.” nhlbi.nih.gov/health-topics/high-blood-pressure.
- “High blood pressure (hypertension) – Mayo Clinic.” 01 Jul. 2021, mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410.
- “Meditation: In Depth | NCCIH.” nccih.nih.gov/health/meditation-in-depth.
- “Harvard Study: Clearing Your Mind Affects Your Genes And ….” 06 Apr. 2018, wbur.org/news/2018/04/06/harvard-study-relax-genes.
- Grossman E, Grossman A, Schein MH, Zimlichman R, Gavish B. Breathing-control lowers blood pressure. J Hum Hypertens. 2001 Apr;15(4):263-9. doi: 10.1038/sj.jhh.1001147. PMID: 11319675.
- Mori H, Yamamoto H, Kuwashima M, Saito S, Ukai H, Hirao K, Yamauchi M, Umemura S. How does deep breathing affect office blood pressure and pulse rate? Hypertens Res. 2005 Jun;28(6):499-504. doi: 10.1291/hypres.28.499. PMID: 16231755.
- “Hibiscus Tea May Cut Blood Pressure – WebMD.” webmd.com/heart/news/20081110/hibiscus-tea-may-cut-blood-pressure.
- “Can Sauna Sweats Lower Your Blood Pressure?.” 09 Oct. 2017, webmd.com/hypertension-high-blood-pressure/news/20171009/can-sauna-sweats-lower-your-blood-pressure.
- “Hot baths and saunas: Beneficial for your heart? – Harvard ….” 01 Oct. 2020, health.harvard.edu/heart-health/hot-baths-and-saunas-beneficial-for-your-heart.
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