High blood pressure, referred to by doctors as the silent killer, affects many people in the UK who are unaware of their condition.
Before turning to medication, however, medical professionals often recommend lifestyle changes to manage blood pressure naturally.
A doctor of osteopathic medicine who goes by Dr Gabe on social media recently shared several tips for lowering high blood pressure through dietary and lifestyle modifications, naming flaxseed and hibiscus tea as top options.
“Oftentimes the first thing we would recommend for treating high blood pressure before medication is dietary and lifestyle modifications," he said, noting that natural approaches can be effective first steps.
Achievable lifestyle changes can promote better blood pressure
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But Dr Gabe first emphasised that smokers should quit immediately, as the habit constricts blood vessels.
For those who don't exercise regularly, he recommended starting with either "75 minutes of moderate activity per week or 150 minutes of low-intensity activity per week like walking".
Dr Gabe admitted he follows "five 40-minute long moderately intense sessions in a gym each week".
These changes can significantly impact blood pressure levels before medication becomes necessary, he said.
Caffeine lovers should moderate their intake, according to Dr Gabe. He advised: "The maximum recommended amount of caffeine per 24-hour period for an adult, is 400mg, that's approximately four cups of coffee."
He noted that Hibiscus tea has proven beneficial in studies, with one showing it "decreases systolic and diastolic blood pressure by about 10 to 12 per cent".
Dr Gabe recommended incorporating ground flaxseed into your diet, suggesting "about 30 grams a day, which is roughly equal to about four tablespoons".
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Dietary interventions may support better blood pressure
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The doctor said he manages his flaxseed intake by having "two tablespoons in the morning with porridge and two tablespoons in the afternoon with yoghurt".
Processed foods should be reduced for those with high blood pressure, as the sodium content in these foods is a concern, according to the expert.
"For people with elevated blood pressure, the American Heart Association recommends no more than 1,500 to 2,000 mg of sodium per day," he pointed out.
While the recommendations focus on achievable lifestyle changes that can be incorporated into daily routines, consulting with healthcare professionals before making significant lifestyle changes is always advisable.
