The Mayo Clinic states that high blood pressure, also known as hypertension, predisposes you to other cardiovascular health problems such as stroke, heart attack, hardening of the arteries, or atherosclerosis, and heart failure. You experience high blood pressure when the force of blood against your blood vessel walls is elevated. Powerful natural remedies for reducing your blood pressure include diet, exercise and meditation.
Diet
Modifying your diet is a helpful way to reduce your blood pressure. According to the U.S. Department of Health and Human Services (USDHHS), following a healthy eating plan can both lower your risk of developing high blood pressure and reduce an already elevated blood pressure. The USDHHS recommends the "DASH" eating plan, which stands for "Dietary Approaches to Stop Hypertension" and is derived from a clinical study that tested the blood pressure effects of certain nutrients in foods. Results from the DASH study suggest you can reduce your elevated blood pressure by adopting an eating plan that incorporates fruits, vegetables, whole grains, poultry, fish and nuts and minimizes your intake of sweets and sugared beverages. Although many elements of the DASH diet will help promote your health and reduce your blood pressure, other aspects of the diet, including consuming foods low in saturated fat, are controversial. According to the University of California-Berkeley's Wellness Newsletter, eating saturated fat may not be the cause of high blood cholesterol, clogged arteries and heart disease. Dr. Uffe Ravnskov, a Danish researcher and author of the book "Fat and Cholesterol are Good for You," agrees.
Exercise
Exercise, especially aerobic exercise, is a potent natural remedy to combat hypertension. The Mayo Clinic touts exercise as a drug-free way to lower high blood pressure. Exercise lowers your blood pressure by making your heart stronger. A stronger heart can pump more blood using less effort. By using less effort to pump blood to your tissues, the force on your arteries--the principle factor dictating your blood pressure--is lower. Engaging in aerobic exercise can reduce your systolic blood pressure--the top number of your blood pressure reading--by about 5 to 10 millimeters of mercury (mm Hg), which is comparable to many blood pressure drugs. An optimal blood pressure is 120/80 mm Hg or less, and exercise can keep you at this blood pressure level as you age, but you must remain consistent with your exercise program to realize the benefits of blood pressure regulation. Engaging in exercise on a regular basis can also help you regulate your weight, which in turn helps you control your blood pressure.
Meditation
According to Allison Aubrey of National Public Radio (NPR), practicing meditation on a regular basis can help to regulate your blood pressure. Meditation calms your mind, helps you relax and minimizes the negative health effects of chronic stress. Meditation is particularly helpful when it's combined with other natural treatments or activities, including yoga, tai chi, massage and stress management sessions. Meditation, according to Aubrey, stimulates your relaxation response by assisting your body in producing the compound nitric oxide, a vasodilator, or substance that causes your blood vessels to dilate or open up. When your blood vessels dilate, your blood pressure decreases. To realize the blood pressure-regulating effects of meditation, meditation should be performed daily.
References
- Mayo Clinic: High Blood Pressure (Hypertension)
- U.S. Department of Health and Human Services: Healthy Eating
- Mayo Clinic: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
- National Public Radio: To Lower Blood Pressure, Open Up and Say 'Om'
- University of California-Berkeley: Saturated Fat: Not Quite So Bad After All?
