Hypertension Control - 7 Tips to Control Your Blood Pressure Naturally
Did you know that hypertension affects 1 in 4 adults living in America?
Hypertension - also known as high blood pressure - is a chronic medical condition where blood pressure is always elevated. The main worry with this condition is that it puts individuals at a higher risk of having a heart attack or a stroke. For this reason, it's important the symptoms be managed both with the help of licensed physician and at home.
Here are just seven safe, natural changes you can make to make a big difference in your blood pressure:
1. Reduce Sodium from your Diet. Sodium is proven to raise blood pressure levels in most people. If you have high blood pressure your doctor should have already advised you to lower your sodium intake to at least 2,400 mg a day or less. In order to lower sodium in your system you should not use additional salt on your food and stay away from canned soups, bouillon cubes, pre-packaged or frozen meals, chips, and fast food.
2. Lose Weigh and Exercise. If you are currently overweight, shedding those extra pounds is a necessity. The more you weigh, the harder your heart has to pump to keep you alive. This will naturally raise your blood pressure levels. Even if you are at your ideal weight already, exercise is necessary to maintain your weight and lower your blood pressure.
3. Watch What You Eat. In order to be healthy and lower your blood pressure, you need to make sure that you are not only reducing your sodium intake, but also eating plenty of fruits, vegetables, and low fat foods. Fresh, raw fruits and vegetables are the best for you. If you are unable to find fresh fruits or vegetables, frozen produce is a great alternative. Do try to stay away from canned fruits and vegetables as much as possible though, as they often contain a lot of sodium and other preservatives.
4. Eliminate Tobacco Use. Tobacco is a stimulant and therefore it causes your blood vessels to constrict and your heart to beat faster. Even though this affect on your blood pressure is temporary, overtime it can have some serious effects.
5. Limit Alcohol Consumption. A drink every once in a while does not effect your blood pressure. However, if you drink more than a couple alcoholic beverages a day, this could be contributing to your symptoms.
6. Meditation and Relaxation Exercises. Because stress is a lead contributor to high blood pressure, it's important you find an effective way of dealing with tension. Meditation, yoga, and other relaxation therapies are great ways to relax the body and mind as well as lower your blood pressure.
7. Natural Supplements. Because it can be difficult to get as many of the beneficial nutrients for blood pressure as you would like in your food each day, supplements are a great way to support the rest of our diet and lifestyle efforts. There are a number of nutrients and herbs which have been studied and found useful in controlling high blood pressure. Look for a supplement with hawthorn, taurine, magnesium, B6, and vitamin C:
- NCBI: "Promising hyptotensive effect of hawthorn extract: a randomized double-blind pilot study of mild, essential hypertension."
- NCBI: "Treatment of hypertension with oral taurine: experimental and clinical studies."
- American Heart Association: "Oral magnesium supplementation in patients with essential hypertension."
- NCBI: "Hypertension, calcium channel and pyridoxine (vitamin B6)"
- NCBI: "Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials."