Non Pharmacological Management Of Hypertension

Contents hide

1 Role Of Diet In Non Pharmacological Management Of Hypertension

1.1 DASH Diet (Dietary Approaches to Stop Hypertension) – Non Pharmacological Management Of Hypertension

1.1.1 DASH Eating Plan

1.1.1.1 Example of daily and weekly servings that meet DASH targets for a 2,000 – calorie eating plan

1.2 Effect of Garlic on BP – Non Pharmacological Management Of Hypertension

1.2.1 Best Ways to Consume Garlic

1.3 Sodium And Hypertension

1.4 Role Of Potassium

1.4.1 Good Sources Of Potassium

2 Further Facts & Findings

3 Takeaway Message

3.1 Suggested Readings & References

3.2 Related

Dear Readers, I have talked about the “psychological classical silent killer” in detail in my article on Hypertension. In the current article, I will explain the non pharmacological management of hypertension to cure high blood pressure.

Though a lot of potent antihypertensive drugs are available today none of them is free from the untoward effects. The alternative medications aim at managing high blood pressure so as to reduce the dependency on the standard drugs.

Various medical practitioners believe that diet and exercise are the first line of medication and prove extremely beneficial in reducing hypertension. This concept is further strengthened by various research, both conceptual and empirical-based, done in this field.

Role Of Diet In Non Pharmacological Management Of Hypertension

Lifestyle changes are crucial in managing hypertension in patients. Dietary modifications are a key part of these changes.

Studies such as PREMIER have shown that salt restriction (<6 g/d), alcohol moderation (<2U/d in men and <1U/d in women), weight loss (if BMI>25), exercise, and a DASH (Dietary Approaches to Stop Hypertension) diet (supplying 20–30 mmol/d of potassium) can achieve decreases in systolic blood pressure of approximately 10 to 15 mm Hg when applied together.

Of the dietary changes, salt intake remains the most amenable to change.

Note: The graph is showing the result of dietary intervention in BP management.

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DASH Diet (Dietary Approaches to Stop Hypertension) – Non Pharmacological Management Of Hypertension

The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars.

DASH Eating Plan

DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.

When following DASH, it is important to choose foods that are:

Rich in potassium, calcium, magnesium, fiber and protein
Low in saturated fat,
Low in sodium.

Not Allowed on DASH Diet:

Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as: candy, cookies, chips.

Example of daily and weekly servings that meet DASH targets for a 2,000 – calorie eating plan

Effect of Garlic on BP – Non Pharmacological Management Of Hypertension

Kyolic garlic has shown promise in improving cardiovascular health by reducing arterial stiffness, elevated cholesterol levels and blood ‘stickiness’.

In addition to the beneficial effects of garlic supplements on blood pressure it is found that Kyolic aged garlic extract is effective in rejuvenating the arteries.

Best Ways to Consume Garlic

Chew 1 garlic clove daily first thing in the morning for Vata (energy of movement) – kapha (energy of digestion or metabolism) prakriti.
For pitta (people with heat issues) – Either fry it in ghee or have it with breakfast/lunch (and not on an empty stomach) as it is hot in nature.

Also, it is advised not to take garlic supplements if you have a bleeding disorder or are taking blood-thinning medications. Some other side-effects of taking garlic supplements could be stomach upset, gas, reflux, or abdominal pain.

Warning: One shouldn’t stop their anti-hypertensive medicines even if they are taking garlic daily.

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Sodium And Hypertension

Even a little excess salt can cause a plenty of damage to your health.

As per the website of American Heart Association, here are a few things that salt does to our body and how to protect it:

When there’s excess salt in your system, the heart pumps more blood in a given time, boosting blood pressure. And over time, salt narrows the blood vessels themselves, which is the most common “plumbing” feature of high blood pressure.

Within 30 minutes of eating excess salt, your blood vessels’ ability to dilate is impaired. The good news is the benefits of cutting back on excess salt also show up quickly. And keeping it low can make a significant long-term difference.

Beyond the heart, excess salt can strain the kidneys: part of their function is to excrete salt. Kidneys, in hypertension, may not excrete salt appropriately. They may hold onto it.

Salt can also threaten the brain by damaging blood vessels and raising blood pressure, which is a major risk factor for stroke. It also might change the behavior of the brain stem, which helps regulate salt balance and blood pressure.

Read the labels carefully. Just because a product is labeled “low sodium” doesn’t mean it is. Remember that home cooking and sprinkling of salt at dinner are not the main culprits.

“The majority of our salt intake is not in what we do,” Mr. Elijovich said. “It’s in what we buy.”

Role Of Potassium

A number of studies have shown that the people who already have high blood pressure can significantly lower their systolic (top number) blood pressure by increasing their potassium intake.

Potassium relaxes the walls of the blood vessels, lowering blood pressure and protecting against muscle cramping. Adopting a high potassium diet helps rid the renal system of excess sodium and restore sodium/potassium balance.

The DASH eating plan is designed to be rich in potassium. As per DASH plan, the target is to eat 4,700 mg of potassium daily.

Good Sources Of Potassium

Further Facts & Findings

Add unsalted seeds like pumpkin , flax, and sunflower to salads, yogurt, or oatmeal to help lower your blood pressure. Seeds are a vital source of magnesium, which helps in controlling your blood pressure by relaxing your blood vessels. Recommended daily serving is : – 1-1.5 tablespoons seeds.

A CARDIA study has found an inverse relationship between plants based food consumption, including fruits, whole grains, and nuts, and blood pressure. Greater red and processed meat intake were associated with higher blood pressure.
About 3 grams daily of omega-3 fatty acids, consumed in foods or supplements, appears to be the optimal daily dose to help lower blood pressure, according to a research review published in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association.

The American Heart Association recommends eating two servings (3-4 ounces cooked) of fish per week (particularly fatty fish such as Salmon) as part of a heart healthy diet.

Takeaway Message

Changing dietary habits can go a long way in not just lowering blood pressure, but ensure a healthy life in its entirety.

The following table clearly indicates the modifications required in a very simple manner.