If you have been diagnosed with high blood pressure, you can reduce this successfully without resorting to pharmaceutical medications with their often very detrimental side effects.
If you have blood pressure higher than the ideal then pay special attention to stress reduction, changing to good nutrition and starting regular exercise. It may be that your family has a history of cardiovascular disease which might make you more at risk.
Ten natural ways to avoid or reduce high blood pressure
is the modern cause of so many conditions on so many different levels including high blood pressure. Try to avoid stress and consider strategies that can reduce your level of stress such as socializing, using relaxation therapy, exercise, cognitive therapy or yoga.
2. Magnesium supplementation
can lower high blood pressure and help with erratic heartbeats and, unless you have kidney problems, almost everyone can safely take it. A handful of sesame seeds everyday will give you a natural form of magnesium supplementation.
3. Cayenne pepper
helps to normalize blood pressure levels while ridding the body of LDL cholesterol and triglycerides. This is all good news for reducing the likelihood of a heart attack or stroke. Include cayenne pepper in your diet as often as you can.
can reduce high blood pressure. Acupuncture deals with homeostasis, which is the body's ability to maintain balance. The patient who is out of balance electromagnetically becomes ill and expresses specific symptoms. Acupuncture benefits the patient by eliminating the cause of the disease rather than offering a cure for the symptoms – it is an effective way of treating those who are suffering from the lasting side effects of taking strong pharmaceutical medication and wish to take a new route to health.
5. You might still be smoking
. Smoking and second hand smoke impacts directly and negatively on your heart health and blood pressure. Please avoid.
(the darker the better) when consumed daily for at least 2 weeks, can reduce blood pressure among people with severe hypertension.
7. Vitamin D deficiency
affects over half of the population, is almost never diagnosed, and has been linked to high blood pressure and many other health problems and conditions. Vitamin D is almost totally absent from our food supply so unless you can get 20 minutes or so of direct sunlight several times a week, you will need to supplement with vitamin D3. When you can get into the sun, go for those 2 hours either side of midday and expose as much of your body as possible minus any sun block for several minutes or as long as you can take before your skin starts to turn pink. Do not rush to soap off in the shower as both sun block and soap will undo the benefits of the sun in optimizing your vitamin D levels.
is another great way to help reduce high blood pressure including stretching, cardiovascular or aerobic exercise and strengthening exercises. Cycling, swimming and walking are three other helpful and enjoyable exercise to include. You should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising at least every other day will help you keep a regular aerobic exercise schedule.
is so important. Every day more and more studies link processed and refined foods with chronic diseases including high blood pressure. But you can reverse the modern western diet back to one of whole foods for both you and your family. Change to living whole foods including lots of fresh fruit and veggies. These red fruits and veggies in particular are helpful as they are high in lycopene to lower blood pressure while providing a great source of vitamin C. Go for cherries and berries; strawberries and raspberries; red currants; apples; figs; tomatoes; watermelon; red onions and red cabbage. Eating salmon from a safe and sustainable source has been connected to a decreased risk of numerous cardiovascular problems including high blood pressure. The high levels of the antioxidant selenium in salmon are important in cardiovascular protection. Do not cut all fats out of your diet. We all need some of the good fats such as coconut oil, olive oil and butter from raw milk or grass fed cows.
10. Salt and Sugar
. Change from processed salt and all that salt found in processed and convenience foods to natural sea salt. If you put sugar on your food or in your beverages or you are eating processed food which has added sugar, then this is detrimental to your health. Sugar and the inflammation it causes, is at the root of countless diseases including obesity, heart disease and high blood pressure.
The dilemma of alcohol
Remember that alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.
Many of these suggestions above will also reduce your weight - another important tool in lowering high blood pressure.