Category: Heart Health

Natural Diet and Lifestyle for Hypertension


Hypertension is also known as high blood pressure, is a condition in which pressure inside blood vessels is persistently increased. It can lead to various complications if left untreated. Hypertension or high blood pressure is a common condition nowadays and has affected a major part of the population irrespective of gender, age, cultural, social or economical boundaries. It doesn’t matter what medications the doctor recommends, there is a strict need to control your lifestyle and diet if you want  effective management of this condition.

Understanding Hypertension

Hypertension or high blood pressure has been included in the list of major causes of premature deaths worldwide. As we all know that blood pressure is the amount of force exerted by blood circulating against the walls of arteries. So, high blood pressure or hypertension can be referred to the condition when blood pressure is too high. This condition is usually determined by systolic and diastolic blood pressure readings. If a person has hypertension then the systolic blood pressure readings will be  less than or equal to 140mm Hg while diastolic blood pressure will be less than and equal to 90mm Hg.


What Are The Signs and Symptoms of Hypertension

Hypertension or high blood pressure rarely have noticeable symptoms and many individuals won’t experience any symptoms.

Some of the Symptoms of Severe Hypertension Include

  • Severe headache
  • Breathlessness
  • Bleeding from nose
  • Dizziness
  • Chest pain
  • Blood in urine

These are some of the symptoms which require instant medical help. This is why regular blood pressure check ups are important.

What Are The Possible Causes of Hypertension?

Generally There are Types of Hypertension with Different Causes

1 Primary Hypertension

Primary Hypertension which is also known as Essential Hypertension onsets due to combination of factors

Genes – Some mutation in genes or abnormalities can make an individual predisposition to hypertension

Physical changes – It is believed that imbalances in salts and fluid in the body which is caused due to abnormal functioning of the kidney contributes to hypertension.

Environmental factors– Unhealthy lifestyle and poor diet is one of the major reasons for hypertension.

2 Secondary Hypertension

The conditions which triggers the secondary Hypertension includes some factors

  • Severe kidney disorder
  • Sleep apnea
  • Cardio – vascular ailments
  • Thyroid problems
  • Mediation
  • Drugs
  • Alcohol abuse
  • Abnormal adrenal functions
  • Endocrine tumours

Prevalence of Hypertension

According to various studies, WHO African regions are known to have the highest prevalence of Hypertension and around 27% of the total population is affected by this. On the other hand, around 18% of the population in America have this problem.

How Can The Burden of Hypertension Can be Managed

Reducing hypertension will naturally present the risk of various disorders like Cardiac attack, Kidney damage and stocks. This might seem difficult but Hypertension can be naturally managed by reducing mental stress, adapting healthy dietary patterns and avoiding sedentary lifestyle.

Let’s Dig into this Natural Management!!

How Can We Manage The Symptoms of Hypertension with Diet?

Here, we are briefing about some Do’s and Don’t in diet and thus will severely manage hypertension naturally-

  • Avoid bakery products like biscuits, crackers and white bread.
  • Limit intake of noodles, pasta and Macaroni in your diet.
  • Include oats, whole wheat flour, porridge, rice flakes, puffed rice and whole grain bread.
  • You must include fresh fruits in your daily routine like bananas, avocados, pomegranate, berries (blueberries, strawberries, cranberries and blackberries as they are rich sources of antioxidants)
  • Citrus fruits (like oranges and Kiwi), watermelon, muskmelon, figs, papaya, grapefruit, pears, etc. should be eaten for relieving hypertension.
  • All frozen pulses, canned and packaged food items (fruits and vegetables) should be avoided.
  • Fresh vegetables are must to be added in your diet includes dark green leafy green vegetables, spinach and kale, onion, broccoli, beans, lemon, bottle gourd, round gourd, cauliflower, tomato and potatoes.
  • Non-vegetarian food items like fish, crab, lobster, turkey, egg yolk, sausages, bacon, goose, smoked and canned meat, red meat, etc. should be strictly prohibited.
  • You can eat egg whites, roasted and grilled meat, fishes (salmon, tuna, machevel) and skinless chicken (limited).
  • Dairy products like whole milk and cream, cocoa butter, condensed milk and low- fat cheese.
  • Spices like fennel, turmeric, cumin, black pepper, coriander, cardamom, cinnamon, rock salt (limited) can be taken in adequate amounts but avoid red chilli and table salt.
  • Dry fruits including walnuts, almonds, pumpkin seeds, flax seeds and sunflower seeds can be consumed but cashew nuts, pistachios, peanuts and resins needs to be cut off for a while.
  • Making small changes in our diet is a well proven way to help high blood pressure. It is interesting to note that DASH (Dietary Approaches to Stop Hypertension) diet can effectively lower blood pressure.
  • This diet possesses all important nutrients and fiber and includes food items having higher content of potassium, calcium, magnesium and low sodium content. According to this diet, a person with hypertension is allowed to take sodium to not more than 2,300 mg/day and they are recommended to reduce consumption of saturated fats. They can also use olive and canola oil in cooking modest amounts of proteins and can consume skinless poultry and soy products for this.

Diet in Hypertension

Lifestyle Changes for Better Management of Hypertension

No doubt lifestyle plays an very important role in onset of any ailment. But you can successfully manage blood pressure with a healthy lifestyle too without medication. So, here are some ways by which you can manage healthy ways –

1 Keep a Peek on Your Wrist Line

Being overweight or obesity can be a major reason for your ailments and moreover, blood pressure with increasing weight as well as leads to disrupted breathing while sleeping (sleep apnea). In general, men’s have a waist greater than 40 inches and women’s have a waist measurement greater than 35 inches.

2 Regular Exercise

Exercising on a daily basis or 150 minutes a week can really bring your elevated blood pressure to safer levels. Walking, cycling, jogging and swimming or some aerobic exercise will manage healthy blood pressure levels.

3 Limit the Intake of Alcohol

Drinking more than an adequate amount of alcoholic beverages can literally raise your blood pressure effectively.

Cut Back Caffeine and Quit Smoking

Caffeine is hidden to raise blood pressure by 10 mm Hg in people who are habitual to it. So, try to cut off caffeine from your routine. Avoid smoking habits which can increase the risks of cardio-vascular diseases.

5 Reduce Stress levels

Chronic stress due to any personal or professional reasons can contribute to fluctuating blood pressure. So try to change your expectations, stop controlling everything, avoid stress triggering factors, relax, activities which you enjoy doing and practice gratitude.

6 Yoga and Meditation

Practicing yoga and meditation in daily life can calm and soothes your nerves effectively. This will naturally lower the stress levels, detoxify your body, improve circulation, maintain healthy body weight, reduce anxiety and depression. Then, yoga can be a helpful and healthful addition to a regime.


Hence, in a nutshell it can be said that high blood pressure can easily be detected and there are many natural ways to manage it properly. There are way more simpler techniques available than medicines. By changing our lifestyles and by adopting healthy diet habits we can prevent hypertension.

Natural Treatment for Hypertension


Hypertension is another name of high blood pressure. It is very common due to stress, overthinking, aging, etc. It mainly affects the blood circulation to the heart and causes a heart attack. It can also cause many other serious conditions such as chest pain, kidney damage, strokes, etc. Therefore, it is important to maintain healthy levels of blood pressure. Some people stuck in the daily consumption of alcohol, not doing exercise daily is easily affected by hypertension. The information in this article will help all people with herbal and home remedies to reduce high blood pressure levels and harmful effects.


Hypertension is a long-term condition in which arterial blood pressure is constantly elevated. Hypertension is very common nowadays. Sometimes, there is a force that pushes the blood against the arteries as our heart pumps. If this will happens, it will be a sign of hypertension or high blood pressure. Usually, we do not notice any symptoms related to hypertension. But high blood pressure can create major damage to our blood vessels and organs like eyes, kidneys, and brain. The value of blood pressure is between the range of 80 mmHg to 120 mmHg. But it may vary from person to person. So, it is important to take immediate action against it and check blood pressure readings daily.

High Blood Pressure

Types of Hypertension

There are Two Types of Hypertension and Each one has a Different Cause.

Primary hypertension

This type of hypertension develops over time without any reason. Many people faced this type of problem. Primary hypertension is also called essential hypertension. It is diagnosed after the doctor checking that the level of blood pressure in the body increases.

Usually people who are in the direct attack of this kind of hypertension, have no symptoms. But in many cases, people may experience sudden headaches, nose bleeding, and tiredness. According to researchers, excess body fat, smoking, consumption of alcohol, oily food and heredity all play a vital role in primary hypertension.

Secondary Hypertension

In this type of hypertension, there is an irregularity in the arteries that supply blood to the kidneys. Another cause is breathing problems during sleep, hormonal changes, thyroid disease, excess consumption of salt in the meals, alcohol, drugs, etc. all are equally responsible for secondary hypertension.

Causes of Resistant Hypertension

Many factors which causes the increase in the blood pressure such as genetics, diet, lifestyle, and age.

Below are Causes of Hypertension

  • Consumption of high salt, oily food.
  • There are some Chronic disease like diabetes, hormone and kidney problems, etc
  • Due to Heredity, especially if any family member has high blood pressure.
  • Physical inactive.
  • Old age, obesity, overweight.
  • Stress and anger.
  • Consumption of alcohol, smoke, tobacco or other harmful drugs.

Symptoms of Hypertension

vAs we talk about Hypertension, it is a silent killer which kills human internally. Many people suffering from hypertension are not aware of the problem. Because there may be no warnings and signs about it. Due to this reason, it is important to check your blood pressure regularly.

When persistent headache in the morning, bleeding from the nose, changes in vision, buzzing in the ear, chest pain, fatigue, irregular heartbeat, difficulty in breathing, urination bleeding can be a problem of high blood pressure.

Complications of Hypertension

If the blood pressure seems to be uncontrolled, then it may create serious problems for the heart. Excess pressure of blood may harden the arteries and this may decrease the flow of blood and lack of oxygen to the heart.

Various Complications Occurs Due to Hypertension are the Following

  • Heart attack or stroke
  • Metabolic syndrome
  • Heart failure
  • Dementia
  • Kidney disorders

Herbal Remedies for Hypertension

Ayurvedic Treatment of HypertensionHerbal Remedies for Hypertension by Planet Ayurveda

Planet Ayurveda provides effective Herbal Remedies for High Blood Pressure i.e. Hypertension Care Pack which helps to reduce the high blood presssure. All the products included in this pack are prepared by using the best quality herbs. All the remedies of Planet Ayurveda are natural and free from preservatives, chemicals. So, these are safe and produce no side effects.


It is a pure herbal remedy for heart care and maintains the blood pressure. It very effective in the treatment of hypertension, fatigue, high cholesterol, etc. It also helps in the strengthening of the heart muscle and artries.

v Dosage: 1-2 cups in a day.


This formulation of Planet Ayurveda contains four effective herbs such as Ashwagandha, Arjuna, Brahmi, and Shankhpushpi. Arjuna helps in the care of the heart. Ashwagandha is used to manage stress, depression, and gives strength to our body. Brahmi is used for strength and improves the functions of the brain. Shankhpushpi helps us to boost our memory and control the actions of our nervous system. Thus Total heart support helps to treat the hypertension in many effective ways.

Dosage: 1 capsules twice in a day.


vIt is prepared by coral calcium, Agate calcium, a calcium compound, pearl calcium, and Giloy. It helps to balance the pitta dosha in body. It reduce the heat in the body thus reduces the blood pressure. This formulation also helps to balance the hormones due to presence of calcium compounds.

Dosage :- 1 capsule twice in a day.


It is a classical formulation in Ayurveda. These tablets contain the standardized extract of Sarpagandha (Indian snakeroot). It supports the healthy functioning of the cardiovascular system and also helps to reduce the high blood pressure.

Dosage: 2 tablets twice in a day.

Home Remedies of Hypertension

Various Natural Remedies Help us to Reduce Hypertension

1. Exercise and Walk Daily

  • Both are the best way to reduce blood pressure. Regular physical activities can easily protect our heart and help pump blood efficiently which can reduce pressure in the arteries.

2. Reduce Salt Intake

  • In general, it is observed that more salt intake leads to high blood pressure. So, it is important to reduce the consumption of salt in our meals. Consumption of high salt is equally responsible for heart attacks and stroke.

3. Intake of Potassium-rich food

  • It is important to consume potassium-rich foods in our diet like a banana. It is a good source of minerals. It can easily balance the pressure on our blood vessels. Other Potassium-rich foods are tomatoes, sweet potatoes, potatoes, beans and fruits like oranges, apricots, avocados, melons, etc. Always eat fresh fruits and vegetables.

4. Reduce Weight

  • If someone is overweight so, it is important to lose weight because it can directly affect health. According to the research, it is clear that losing the bodyweight help in lower the high blood pressure. Due to regular exercise, it can be possible.

5. Eat Berries and Avoid Added Sugars

  • Berries are useful for hearts. It helps in reducing blood pressure. It decreases the risk of a heart attack. It is also important to avoid added sugar like cold drinks, packed juices, soda, etc. These all contain high sugar and thus increase the level of blood pressure in our body.

6. Intake of Calcium and Magnesium-Rich Food

  • Calcium and magnesium also help us in lowering the level of blood pressure. It is recommended for children regularly. If we take calcium-rich food daily so that we maintain the level of blood pressure in our bodies. Magnesium helps our blood vessels to relax.


The entire information concludes that hypertension is a silent killer. It requires proper and timely treatment to prevent itself from affecting yourself with any of its complications. The home remedies and herbal remedies mentioned above help treat hypertension. The Hypertension Care Pack offered by Ayurveda is very effective, natural and helps in treating hypertension.