4 easy ways to lower your blood pressure

The most important thing

• Warning signs and symptoms of high blood pressure to look out for

• What lifestyle changes can we make to control both high blood pressure and high cholesterol?

• The role of diet in managing high blood pressure and high cholesterol

• Supplementation with key micronutrients and vitamins for the control of high blood pressure

• The power of regular physical activity for healthy blood pressure and normal cholesterol levels.

• How does stress affect blood pressure and cholesterol levels?

Blood pressure is an important indicator of human health and the body’s condition. Regular measurement is part of preventing serious cardiovascular diseases and conditions such as heart attack, stroke and others. Measuring blood pressure is not complicated and, with the help of precise measuring devices, it can easily be monitored at home.

In most cases, deviations in its values are a direct reflection of our everyday habits, such as diet, lack of physical activity, high levels of stress, insufficient sleep and the like. In other words, these conditions can be controlled by anyone in their early stages of development.

In this article, we will discuss the importance of maintaining healthy blood pressure and cholesterol levels to prevent serious health complications. We will focus on the symptoms that indicate a problem with blood pressure. We will present four practical ways to manage these conditions at home. We offer options for lifestyle changes, a healthy diet and supplementation with innovative products such as Amiko Active, which can successfully help in this endeavour.

Warning signs and symptoms associated with high blood pressure

Regular monitoring of blood pressure is an essential part of the successful prevention and early detection of cardiovascular complications, the risk of heart attack and stroke. This is because the health of the circulatory and cardiovascular systems is inextricably linked. High systolic blood pressure (above 130 mmHg) is associated with an increased risk of developing hypertension, which requires timely measures for control and management. This condition is often associated with elevated levels of cholesterol and triglycerides in the blood, obesity, and metabolic disorders.

Decode the warning signs of high blood pressure

The body always gives clear signals and symptoms of high blood pressure [1]. They are easily recognisable and clearly indicate that we have cardiovascular problems and that serious measures must be taken. It is important to emphasise that these conditions can be prevented in their early stages. Regular screening and timely prevention are necessary [2]. Some of these symptoms are:

• Frequent, throbbing headaches: High blood pressure dilates the blood vessels that supply the brain with blood. As a result, they rapidly expand and contract to compensate for the pressure. They become oversensitive and inflamed.
• Irregular heartbeat: This is another possible symptom associated with high blood pressure. It is caused by damage to the heart tissue. This leads to disturbances in the normal rhythm of the electrical signals that control it. This condition can range from barely noticeable to a serious sensation of skipped heartbeats.
• Blurred vision and vertigo: Blurred vision and vertigo can also be warning signs of high blood pressure. They are caused by changes in blood flow in the inner ear, which is responsible for balance.
• Visual disturbances: Visual disturbances such as blurred vision, double vision or difficulty focusing are also associated with high blood pressure. When it is chronically high, the arteries, including those that supply blood to the eyes, narrow and harden. This restricts blood flow to the retina and impairs vision.
• Sleep disturbances and psychological changes: symptoms such as anxiety, nervousness, forgetfulness or even depression can also be symptoms of high blood pressure. Symptoms such as difficulty falling asleep, frequent awakenings during the night or restless sleep, increased irritability and a poor mood may also occur.

Lifestyle changes for controlling high blood pressure and high cholesterol

Very often, high blood pressure is the result of an unhealthy lifestyle. This includes a diet high in fats, low in fruit and vegetables, with a high carbohydrate content in the form of white bread, sweets and sweetened drinks, a lack of physical activity and harmful habits such as smoking and alcohol consumption. These factors contribute to obesity, which in turn is linked to raised cholesterol levels, a lack of valuable micronutrients, and an overall deterioration in health.

What are the strategies for effectively managing high blood pressure and high cholesterol?

High blood pressure and high cholesterol levels in the early stages can be controlled through lifestyle changes. And that’s good news, because the general recommendation from specialists is:

• Regularly measure your blood pressure, monitor your cholesterol levels and watch out for the usual symptoms of these conditions.
• Follow a healthy diet and maintain a healthy body weight.
• Create a regular physical activity programme.
• Limit harmful habits and manage stress

The first step towards the success of this preventive strategy is self-care upon being diagnosed with high blood pressure. When a person feels unwell or experiences any of the above-mentioned symptoms, they should start measuring their blood pressure every day. Therefore, using an accurate device at home is of great importance.

The natural power of food for healthy management of high blood pressure

There are various effective diets, such as the DASH (Dietary Approaches to Stop Hypertension) eating plan, which was developed as an intervention for the primary prevention of hypertension and is updated annually [4]. There are various types of diets, but the general advice can be summarised as follows:

• Reduced sugar and sodium intake

Experts say that reducing sugar and sodium (salt) intake is one of the first steps to lowering blood pressure. A low-sodium diet can help lower blood pressure by reducing water retention in the body and promoting the excretion of excess sodium. The recommendation is that daily intake should not exceed 2,300 mg.

• Limit intake of saturated and trans fats

Saturated fats, which are found in foods such as full-fat milk, red meat, fried foods and baked goods, can raise cholesterol levels and contribute to the development of heart disease. Trans fats are found in many processed foods, including baked goods, fried foods and margarine. They raise levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL), which increases the risk of heart disease.

• Daily intake of healthy fats

Choose healthy sources of fat such as avocado, nuts, seeds and olive oil. They lower blood pressure, raise levels of good cholesterol (HDL) and reduce inflammation. Avocados, for example, provide fibre, potassium and various vitamins that support heart health. Nuts such as almonds, hazelnuts and pistachios also lower blood pressure and cholesterol levels. They provide antioxidants and other important nutrients. Seeds have similar effects on cardiovascular health.

• A plate full of fruit and vegetables

Fruit and vegetables are rich in fibre, vitamins and minerals, which help to lower blood pressure and maintain a normal cholesterol level. The recommended intake is at least five portions of fruit and vegetables a day. Fruit and vegetables are rich in beneficial antioxidants, vitamins and minerals.

For example, dark green leafy vegetables are rich in potassium, vitamin K and folate, while yellow and orange fruits and vegetables contain high levels of beta-carotene and vitamin C. These are biochemical substances that bind to free radicals in the cells and reduce oxidative stress [5].

Supplementation with essential micronutrients and vitamins for the control of high blood pressure

Supplementing your diet with essential micronutrients and vitamins such as potassium, magnesium, calcium, vitamin D, omega-3 fatty acids, folate, and vitamins C and E can help control high blood pressure and promote overall cardiovascular health.

Amico Active is a dietary supplement with active ingredients designed to support healthy blood pressure, normal cholesterol levels and cardiovascular health. The formula includes proven plant extracts that support heart health, normalise blood pressure and maintain lipid balance.

Amico Active is enriched with potassium, which also contributes to normal blood pressure and maintains electrolyte balance. The supplement contains magnesium, which helps to normalise heart rhythm and reduce fatigue. Vitamins B1 and B6 balance the nervous system and are involved in the formation of red blood cells [6].

Regular physical activity – a successful strategy for preventing cardiovascular diseases

Regular physical activity, which includes a combination of aerobic exercise, strength training, and flexibility and balance exercises, is a successful strategy for preventing cardiovascular diseases. These exercises help maintain a healthy body weight, improve blood pressure, lower cholesterol levels and enhance overall health, thereby reducing the risk of developing heart disease, stroke and other cardiovascular-related health problems [7].

Stress as a key factor in high blood pressure

In modern life, people often face numerous commitments and responsibilities, both for themselves and for their loved ones. This constant tension can lead to chronic stress, which has a negative impact on physical and mental health. Prolonged stress is also linked to symptoms of high blood pressure. The reason lies in the fact that our body constantly produces cortisol (the stress hormone). An increase in its level leads to the narrowing of blood vessels and elevated blood pressure.

Techniques such as focused meditation or yoga are very useful for reducing cortisol production and improving overall mental health and well-being. Specifically, deep breathing is very beneficial for calming the nervous system and lowering blood pressure.

Each deep breath stimulates the parasympathetic nervous system and promotes relaxation. It helps to normalise heart rate and blood pressure. Deep breathing increases the amount of oxygen entering the body, which can help to release muscle tension and improve overall relaxation [8].

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CHZV:

What happens to blood pressure during a heart attack?

• A heart attack occurs when the flow of blood to part of the heart is blocked. Heart attacks vary from person to person. Some are sudden and intense, sometimes accompanied by chest pain. However, most heart attacks begin slowly with mild pain and discomfort. Symptoms can vary between men and women.
• In most people, a heart attack raises blood pressure. Sometimes it can cause a drop in blood pressure, and in some cases there is only a slight change in a person’s blood pressure. Changes in blood pressure during a heart attack are unpredictable, so doctors generally do not use them as a sign.

How does blood pressure change during exercise?

• While you exercise, your blood pressure (along with your heart rate) rises to provide the extra blood flow your working muscles need. But overall, regular exercise lowers your blood pressure throughout the day.

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Sources:

• https://www.bhf.org.uk/informationsupport/risk-factors/high-blood-pressure/symptoms-and-treatment
• https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/hypertension-in-adults-screening
• https://www.cdc.gov/bloodpressure/prevent.htm
• https://www.cdc.gov/bloodpressure/about.htm#:~:text=High blood pressure can damage your arteries by causing chest pain, also called angina.
• https://www.nhlbi.nih.gov/education/dash-eating-plan
• https://www.medicalnewstoday.com/articles/322284
• https://wedo-care.com/vsichki/sartse-i-kravoobrashtenie/amiko-active/
• https://www.health.harvard.edu/heart-health/7-ways-to-reduce-stress-and-keep-blood-pressure-down#:~:text=Meditation, progressive muscle relaxation, guided, Perfect your time management skills.

References:

1. Kowalski S, Goniewicz K, Moskal A, Al-Wathinani AM, Goniewicz M. Symptoms in Hypertensive Patients Admitted to the Emergency Department: A Comprehensive Retrospective Analysis in a Clinical Setting. J Clin Med. 2023;12(17):5495. Hypertension is a widespread condition with a variety of accompanying symptoms. Full differences, specific blood pressure values and early signs of organ complications create complex interactions in individuals with hypertension.

2. Valenzuela PL, Carrera-Bastos P, Gálvez BG, et al. Lifestyle interventions for the prevention and treatment of hypertension. Nat Rev Cardiol. 2021;18(4):251-275. Increasing evidence supports the use of lifestyle interventions for the prevention and adjunctive treatment of hypertension. In this review, we summarise the epidemiological research that underpins the preventive and antihypertensive effects of the main lifestyle interventions (regular physical activity, weight management and healthy dietary patterns), as well as other less traditional recommendations such as stress management and promoting appropriate sleep patterns in combination with circadian alignment. We also review the physiological mechanisms underlying the beneficial effects of these lifestyle interventions on hypertension, which include not only the prevention of traditional risk factors (such as obesity and insulin resistance) and improving vascular health through an improved redox and inflammatory state, but also reduced overactivation of the sympathetic nervous system and non-traditional mechanisms such as increased secretion of myokines.

3. Meador M, Hannan J, Roy D, et al. Accelerating the use of self-measured blood pressure (SMBP) through clinical and shared care models. J Community Health. 2021;46(1):127-138. Self-monitoring of blood pressure (SMBP), the regular measurement of blood pressure by the patient outside of the clinical setting, along with additional support, is effective in improving blood pressure control [2] and is part of current guidelines for hypertension management.

4. Belanger MJ, Kovell LC, Turkson-Ocran RA, et al. Effects of Dietary Approaches to Stop Hypertension on Change in Cardiac Biomarkers Over Time: Results From the DASH-Sodium Trial. J Am Heart Assoc. 2023;12(2):e026684. Several population-based studies have shown that adherence to the DASH diet is associated with a lower risk of cardiovascular events,5–7 which is most likely largely mediated through the effects of the DASH diet on blood pressure and cholesterol.

5. Mazzocchi A, Leone L, Agostoni C, Pali-Schöll I. The secrets of the Mediterranean diet. Is olive oil [only] important?. Nutrients. 2019;11(12):2941. An additional measure to be considered when defining the value of a specific nutritional pattern—for health, growth and immune events—is dietary diversity [12]. In a position paper [13], we summarised the impact of dietary diversity on the development of asthma and allergies, where the definition of dietary diversity is ‘…the number of different food items or food groups consumed in a given reference period’. Such an independent measure based on desired dietary patterns is the Mediterranean Diet Index [14], proposed by Trichopoulou et al. in 2003 [15]. Here, nine components are considered: vegetables, legumes, fruits and nuts, cereals, fish and seafood, the ratio of monounsaturated fatty acids (MUFA):SFA, meat and meat products, dairy products, and moderate alcohol consumption.

6. Wai-Jo J. Chan, Andrew J. McClellan, Edward J. Luca, Joanna E. Harnett, Garlic (Allium sativum L.) in the Treatment of Hypertension and Dyslipidaemia – A Systematic Review, Journal of Ethnopharmacology, vol. 19, 2020, 100292. Garlic is one of the most commonly used herbal medicines in Australia, the United Kingdom, Germany and the United States of America (Barnes et al., 2008; et al., 2009; Posadzki et al., 2013; Reinert et al., 2007). Garlic (Allium Sativum) has traditionally been used to treat a wide range of health conditions (Braun and Cohen, 2015). The early Egyptian, Greek and Chinese civilisations valued garlic as both food and medicine (Bordia et al., 1975). In modern times, garlic has been the subject of pharmacological studies evaluating its potential anticancer, antimicrobial and immunomodulatory activities (Abdullah et al., 1988). Organosulphur compounds in garlic, such as allicin and s-allyl cysteine, are considered the main bioactive compounds responsible for regulating blood pressure and dyslipidaemia (Gebhardt and Beck, 1996; Shouk et al., 2014). These compounds have been shown to inhibit the transcription factor NF-κB and the angiotensin-converting enzyme, while increasing the production of the vasodilatory compounds hydrogen sulphide and nitric oxide, mechanisms through which this herb is thought to reduce blood pressure and oxidative stress.

7. Edwards JJ, Deenmamode AHP, Griffiths M, et al. Exercise training and resting blood pressure: a large parallel and network meta-analysis of randomised controlled trials. Br J Sports Med. 2023;57(20):1317-1326. Various forms of exercise training improve resting blood pressure, particularly isometric exercises. The results of this analysis should inform future recommendations in exercise guidelines for the prevention and treatment of arterial hypertension.

8. Larkey LK, James T, Han S, James DL. A pilot study of the acute effects of Qigong/Tai Chi Easy’s meditative movement, breath focus, and ‘flow’ on blood pressure, mood, and oxytocin in older adults. Complement Ther Med. 2023;72:102918. Tai chi and qigong, practices rooted in traditional Chinese medicine, include elements of meditative movement (i.e. body focus through movement, intentional breathing in synchronisation with movement, and a meditative state).29, 30 Tai chi interventions reduce stress, improve mood, blood pressure and, in some cases, associated biomarkers linked to stress and emotional states, with evidence for these effects emerging in response to regular (weekly or more frequent) practice over several weeks.28, 29, 31, 32, 33 The practice of tai chi has also been linked to a reduction in loneliness and an increase in quality of life in older adults; the reduction in loneliness may be partly due to the context of group classes, as participants meet and connect with one another through a shared activity.34, 35 Regular qigong practice for several weeks also reduces stress and blood pressure and improves mood.36, 37