Blood Pressure and Lifestyle: Where Do Herbs Fit In?

Blood pressure is one of those numbers that many people only learn about once there is already a problem. It often causes no pain and goes unnoticed, yet it matters a great deal for the heart, the brain and the kidneys. So here we start with what matters most – everyday habits and regular measuring – and only then turn to the question you often ask us: where do herbs fit in?

Let us say it right at the start: high blood pressure is a condition that is diagnosed and monitored by a doctor. Herbs and herbal tinctures are food supplements. They are not a treatment and do not replace the medicines a specialist has prescribed for you.

#First: know your numbers

#Measure regularly

A single reading in the doctor's surgery does not tell the whole story. Many people have higher readings at the doctor's because they are nervous, while others have higher readings at home than they suspect. A home monitor with an upper-arm cuff is a good investment, especially if there are people in your family with high blood pressure or heart problems.

#How to measure correctly

A few simple rules make the results much more reliable:

• measure at the same time each day – for example in the morning before breakfast and medicines, and in the evening before bed;
• sit quietly for about five minutes before measuring, with your back supported and your feet flat on the floor;
• rest your arm on the table, with the cuff at the level of your heart;
• do not measure straight after coffee, a cigarette, physical exertion or a large meal;
• write down your readings and take your notes to the doctor.

A notebook of readings is far more useful to your doctor than remembering that "it was high yesterday".

#The habits that matter most

Lifestyle is the foundation of everything. The good news is that much of it is within our control.

#Salt and food

Much of the salt we eat comes not from the salt cellar but from bread, cured meats, cheese, pickles and ready meals. Try cooking more at home, flavouring food with spices and herbs such as savory, oregano, dill and parsley instead of salt, and reading labels. More vegetables, fruit, pulses and wholegrain products is a step worth taking.

#Exercise

You do not need to become a marathon runner. Brisk walking, cycling, swimming or gardening on most days of the week already make a big difference. Start with as much as you can manage and build up gradually. If you have heart disease, discuss the level of exertion with your doctor.

#Weight, alcohol and tobacco

Keeping to a healthy weight, cutting down on alcohol and giving up smoking are among the most worthwhile changes you can make – for your blood pressure and for your heart in general.

#Sleep and stress

Chronic lack of sleep and constant tension affect the whole body. A regular sleep routine, breaks during the day, walks outdoors and time for the people and activities we love are not a luxury but part of looking after your health.

#Where herbs fit in

Once the foundation is solid, some people decide to include herbs as well. This is understandable – Bulgarian tradition is rich in plants associated with the heart and with calm. It is important, however, to be clear about their role.

#Hawthorn

Hawthorn is the classic "heart" herb in folk tradition. Its berries have been used for centuries to support the cardiovascular system. The tincture Krategi is a water-ethanol extract of hawthorn berries and is taken according to the product instructions. For the history and traditions surrounding this herb, read Hawthorn – strength for the heart.

Caution: hawthorn can interact with medicines for the heart and blood pressure and change the way they work. If you take any medicines at all for your heart, heart rhythm or blood pressure, do not start a hawthorn tincture without talking to your doctor or pharmacist. If you have an irregular heartbeat, see a cardiologist.

#Lemon balm

Lemon balm is traditionally used for a feeling of calm and relaxation in tense periods. The tincture Melisa contains an extract of lemon balm leaves. It can be part of an evening ritual for winding down, but it is not a means of lowering blood pressure. With prolonged use some people may experience headache or dizziness.

#A herb to be careful with

Not all herbs are suitable if you have high blood pressure. For example, St John's wort is not recommended for prolonged use if you have hypertension – this is also stated explicitly on the page for our St John's wort tincture. The same applies to rosemary: it can raise blood pressure, so if you have hypertension avoid the Rozmarin tincture, as well as the Perfect Figure blend and the Perfect Figure Therapy pack, which also contain rosemary. So always read the contraindications and ask when you are not sure.

You can see all the products related to this topic in the Heart and circulatory system category.

#Never stop prescribed medicines

This is the most important sentence in the whole article. If your doctor has prescribed a medicine for blood pressure, do not stop it or reduce the dose yourself – not because "the readings are fine now", nor because you have started taking herbs. Normal readings are often the result of the medicine itself. Stopping suddenly can lead to a dangerous rise in blood pressure.

If you want to include a herbal tincture, tell your doctor – and bring the bottle with you so that they can see the ingredients. Also remember that tinctures are water-alcohol extracts (about 20% alcohol) and each dose contains a small amount of alcohol, which is also important with certain medicines.

#When to see a doctor

See a doctor if your home readings repeatedly show values above normal or if your readings change sharply. Seek emergency help immediately if high blood pressure is accompanied by:

• a severe headache, sudden blurred vision or confusion;
• pain or tightness in the chest, shortness of breath;
• numbness or weakness on one side of the body, a drooping mouth, difficulty speaking;
• a strong, pounding heartbeat, an irregular pulse or feeling faint.

Also consult a doctor before taking herbal products if you have a chronic condition or take medicines. Tinctures are not intended for pregnant and breastfeeding women. Do not give tinctures to children without advice from a paediatrician; many products are not intended for people under 18.

#The foundation is your daily routine

The foundation of good blood pressure lies in everyday life – less salt, more exercise, restful sleep, no tobacco and alcohol in moderation – and in regular measuring in partnership with your doctor. Herbs such as hawthorn and lemon balm have their place in Bulgarian tradition and can complement this way of life. But only complement it – and only after talking to your doctor, especially if you are already taking medicines.

Photo: Tony Hisgett, CC BY 2.0, via Wikimedia Commons (cover)