According to the NHS, more than 1 in 4 adults in the UK have high blood pressure (Hypertension), although many will not realise it, as it rarely has noticeable symptoms. The only way to discover if your blood pressure is high, is to have it checked. The NHS advises that anyone over 40 should have their BP checked at least every 5 years.

What is blood pressure

Blood pressure is the pressure of circulating blood on the walls of blood vessels. A blood pressure reading has a top number (systolic) and bottom number (diastolic). The systolic pressure is the force at which the heart pumps blood around the body and the diastolic pressure is the resistance to the flow of blood in the blood vessels. Both are measured in millimetres of mercury (mmHg). As a general guide, normal blood pressure can be anywhere between 90/60 and 120/80. Anything over 140/90 is considered to be high (or 150/90 if the person is aged over 80). Readings between 120/80 and 140/90 indicate a risk of developing high blood pressure if steps aren’t taken to get the situation under control.

One off peaks due to stress, anxiety or overexertion does not necessarily mean you have high BP which is why monitoring is so important. If your BP is consistently high however, it may mean that you are more likely to suffer from a heart attack, stroke, damage to your heart, eyes or kidneys, or vascular dementia.

Symptoms that may indicate you need a check include persistent headaches, nose bleeds, dizziness, palpitations, heavy snoring, sweating or shortness of breath. Many people with high BP do not notice any specific symptoms, which increases the importance of regular checks.

Causes of blood pressure

There are many factors other than genetic tendencies that can cause high BP. The biggest single factors are smoking, being over-weight, or having high cholesterol levels – or all three. Others include high stress levels, lack of sleep, chronic dehydration, poor diet, nutritional deficiencies, and bursts of unaccustomed physical activity. People over the age of 65 and those from an African or Caribbean descent face increased risk. Around 10% of high BP results could be down to underlying medical issues relating to the thyroid gland, kidneys, or adrenal glands. Other factors could include side-effects from medication such as the birth control pill, HRT, and some anti-depressants – so regular checkups or self-monitoring is essential. Home monitoring can be particularly useful if you suffer from “white coat syndrome” and your BP peaks when you go to have it checked!

Natural ways to lower high blood pressure

If you are suffering from high blood pressure – a holistic approach can have a positive impact on normalising the balance – but this needs to be run along-side conventional monitoring. The best time to activate these approaches is before medication is required – when your BP has begun to creep up and you recognise the need to improve the situation. Prevention is always better than cure – especially if you have a high incidence of genetic predisposition in your family.

Research has proved that most people (who are not in that 10% of underlying health problems) can have as much response to lifestyle and dietary changes as they could have to BP medication!

A healthy cardio-vascular action plan would include:

• Stopping smoking
• Losing weight
• Increasing your intake of oily fish (most of us are deficient in Essential Fatty Acids – the good fats) or flaxseed oil daily
• Increasing your water intake to a minimum 2 litres daily
• Reducing your stimulant/caffeine intake to an absolute minimum – including fizzy drinks, coffee, tea and alcohol
• Increasing magnesium rich foods such as whole grains, nuts and seeds and leafy green vegetables
• Increasing intake of fresh garlic in diet
• Reducing excessive salt intake
• Reducing intake of animal fats
• Avoiding junk food especially foods with MSG
• Avoiding self-medication that can raise blood pressure – such as antihistamines, ibuprofen and other non-steroidal anti-inflammatories
• Taking regular exercise to help improve muscle tone (directly reflected in heart muscle). It is very important to start gently and build up gradually whilst being monitored – especially if BP is already high
• If stressed or anxious learn new relaxation techniques. Yoga is a great choice as this combines gentle exercise with relaxation and sometimes a period of meditation
• Getting at least 6 hours sleep per night
• Taking a good strong multi–vitamin containing Calcium, Magnesium and Potassium – especially if taking diuretics which can lower levels of important minerals
• Taking a Coenzyme supplement – especially if taking statins (cholesterol lowering medication)

Aromatherapy treatments for high blood pressure

Aromatherapy can also be helpful for lowering blood pressure in conjunction with the dietary and lifestyle changes mentioned above. 

There are a number of essential oils that are particularly recommended for high blood pressure. These tend to be calming, soothing and deeply relaxing. Antidepressant and uplifting oils can also be useful, as can cleansing, detoxifying oils. Lavender, Marjoram and Ylang Ylang are reputed to be the most valuable. In a 2013 study inhalation of Ylang Ylang was shown to significantly reduce the systolic and diastolic blood pressure in healthy men (1). Other useful oils including Bergamot, Chamomile, Clary Sage, Frankincense, Melissa, Neroli and Rose. The detoxifying powers of Fennel, Juniperberry and Lemon can also help support dietary changes. As ever, the appropriate oils should be selected according to the individual’s specific needs as high blood pressure can have different triggers.

Massage, with one or more of the above-mentioned oils, is the most important aspect of treatment, as massage has been scientifically proven to significantly reduce both systolic and diastolic blood pressure, with the effects lasting for a significant amount of time (2). 

Aromatherapy baths can also help people to relax and unwind.

We’ve put together a selection of recommended blends below.

Massage Blend

Mix 30ml Sweet Almond oil, 5 drops Lavender essential oil, 5 drops Marjoram, 2 drops Clary Sage and 2 drops Neroli.

Aromatic Bath Blend

Mix 10ml Bath Oil, 5 drops Lavender essential oil, 4 drops Ylang Ylang and 2 drops Melissa.

Diffuser Blend

Add 5 drops Lemon essential oil, 5 drops Ylang Ylang and 2 drops Neroli essential oil to an aromatherapy burner or diffuser.

For further information on how aromatherapy can support a healthy heart please read our Holistic Heart Health article.

Joannah Metcalfe
Consultant Aromatherapist

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References

1. J Exerc Rehabil. 2013 Apr; 9(2): 250–255. Published online 2013 Apr 25. doi: 10.12965/jer.130007
2. Durability of Effect of Massage Therapy on Blood Pressure. Mahshid Givi. Int J Prev Med. 2013 May; 4(5): 511–516.