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6 Ways to Lower Hypertension
July 22, 2024 Bogdan Popa

6 Ways to Lower Hypertension

Hypertension (high blood pressure) affects more than one billion adults globally, making it one of the most prevalent health conditions. In some places, it affects up to 45% of the adult population. (Source 1)

Lifestyle changes, like nutrition and exercise, can play a significant role in managing blood pressure. Today we will discuss how to lower diastolic blood pressure with lifestyle strategies, including supplemental liposomal vitamin C.

"Lifestyle changes, like nutrition and exercise, can play a significant role in managing blood pressure."

Keep reading as we uncover:

  • The dangers of hypertension
  • Hypertension causes
  • How to lower diastolic blood pressure, naturally
  • The benefits of liposomal vitamin C for cardiovascular health

Is Having Hypertension Dangerous?

Hypertension occurs when systolic blood pressure (the top number) is 130 mm Hg or more and/or diastolic blood pressure (the bottom number) is more than 80 mm Hg. In some cases, how to lower diastolic blood pressure is more of a concern than systolic, but elevations in both are also common. (Source 1)

Hypertension may be asymptomatic or cause symptoms like headaches, dizziness, or shortness of breath. Over time, hypertension increases the risk of stroke, heart attack, heart failure, and kidney failure. (Source 1)

What Causes Hypertension?

Causes of hypertension may include:

  • Genetics
  • Obesity
  • Smoking
  • Poor diet
  • Sedentary behavior
  • The use of specific medications or supplements

Many of the potential causes or contributors to hypertension are within your control.

6 Natural Ways to Lower Hypertension

Let's explore some lifestyle tools that help reduce blood pressure. Research suggests lifestyle changes alone (without medication) can reduce cardiovascular events by 15% in people with hypertension. (Source 1) 

While making changes, monitor your blood pressure at home to determine the most important strategies for you.

1. Weight Loss

Blood pressure can increase as weight does. In people who are overweight or carry excess body fat, losing weight can decrease systolic blood pressure by 5 to 20 mm Hg. (Source 1, 2)

2. Exercise

Physical activity can delay the onset of hypertension. Additionally, endurance (cardio) activity and resistance training help reduce blood pressure. A single exercise session can lower blood pressure for up to 24 hours. (Source 3)

3. Healthy Diet

Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet support blood pressure management. Both approaches are rich in vegetables, fruits, whole grains, and legumes while limiting processed foods, trans fats, sugar, and red meat. (Source 4)

Salt sensitivity affects 50 to 60% of people with hypertension. For these individuals, reducing dietary sodium (salt) may be beneficial. (Source 1

4. Quit Smoking

Smoking has a direct effect on blood pressure, creates oxidative stress, and increases cardiovascular risk. If you smoke, quitting is one of the best things you can do for your short-term and long-term health. (Source 1)

5. Get More Sleep

Not getting enough sleep and sleep disorders, including sleep apnea, are associated with hypertension. The connection may concern the autonomic nervous system's role in sleep and blood pressure. (Source 5)

6. Reduce Stress at Home

Speaking of the nervous system, stress increases the sympathetic nervous system response, which can increase blood pressure. Stress reduction strategies, like meditation, can help reduce blood pressure and cardiovascular risk. (Source 6)

How Vitamin C Can Help in Reducing Hypertension Symptoms

Vitamin C is a powerful antioxidant, protecting cells from oxidative stress, including the endothelial cells that line blood vessels. In addition, vitamin C helps maintain glutathione levels, synthesize collagen, and supports nitric oxide production, which allows blood vessels to dilate. (Source 7)

Low vitamin C levels are associated with hypertension, endothelial dysfunction, heart disease, atherosclerosis, and stroke. (Source 7)

Conversely, high vitamin C levels in the blood and vitamin C supplementation are associated with lower blood pressure and cardiovascular risk. (Source 7)

Try Liposomal Vitamin C

Vitamin C supplements are well-known for their immune benefits, and also help support cardiovascular health. Core Med Science offers three forms (softgels, liquid, and capsules) of liposomal vitamin C. The liposomal delivery system allows for improved absorption, reduced risk of side effects, and better bioavailability.

Discover our most popular vitamin C products:

If you are working to reverse or prevent hypertension, you can make a lot of health progress with lifestyle change. Eat well, exercise, prioritize sleep, manage stress, and take Liposomal Vitamin C from Core Med Science.

"If you are working to reverse or prevent hypertension, you can make a lot of health progress with lifestyle change. Eat well, exercise, prioritize sleep, manage stress, and take Liposomal Vitamin C from Core Med Science."

 

References:

  1. Iqbal, A. M., & Jamal, S. F. (2023). Essential Hypertension. In StatPearls. StatPearls Publishing. Full text: https://www.ncbi.nlm.nih.gov/books/NBK539859/
  2. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
  3. Alpsoy Ş. (2020). Exercise and Hypertension. Advances in experimental medicine and biology, 1228, 153-167. Full text: https://pubmed.ncbi.nlm.nih.gov/32342456/
  4. Cicero, A. F. G., Veronesi, M., & Fogacci, F. (2021). Dietary Intervention to Improve Blood Pressure Control: Beyond Salt Restriction. High blood pressure & cardiovascular prevention : the official journal of the Italian Society of Hypertension, 28(6), 547-553. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8590666/
  5. Mansukhani, M. P., Covassin, N., & Somers, V. K. (2019). Apneic Sleep, Insufficient Sleep, and Hypertension. Hypertension (Dallas, Tex. : 1979), 73(4), 744-756. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6513351/
  6. Levine, G. N., Lange, R. A., Bairey-Merz, C. N., Davidson, R. J., Jamerson, K., Mehta, P. K., Michos, E. D., Norris, K., Ray, I. B., Saban, K. L., Shah, T., Stein, R., Smith, S. C., Jr, & American Heart Association Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; and Council on Hypertension (2017). Meditation and Cardiovascular Risk Reduction: A Scientific Statement From the American Heart Association. Journal of the American Heart Association, 6(10), e002218. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721815/
  7. Morelli, M. B., Gambardella, J., Castellanos, V., Trimarco, V., & Santulli, G. (2020). Vitamin C and Cardiovascular Disease: An Update. Antioxidants (Basel, Switzerland), 9(12), 1227. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761826/

 

Filed in: Blood pressure, Cardiovascular health, hypertension, Lifestyle changes, Liposomal supplements, Natural remedies, Vitamin C
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