At least one in three people has high blood pressure, reports the American Heart Association, and many of these do not even realize they have the condition. Hypertension is referred to as the "silent killer", because in its early stages, it produces no symptoms. Once symptoms appear, they are often numerous and life threatening. Aside from taking medication for high blood pressure, there are a variety of lifestyle changes, supplements, herbs and other natural remedies that may help keep return blood pressure to normal levels.
Step 1
Monitor your eating. Certain foods are more likely to cause hypertension than others, according to the Family Doctor website. Eliminate foods that are high in animal fats, fast foods high in trans fats, junk food like chips and excess sodium.
Step 2
Add foods to your diet that are known to help reduce hypertension and maintain healthy blood pressure, suggests the National Institutes of Health. They suggest including high fiber in the form of whole grains, fruits, vegetables and legumes, as well as low fat dairy products.
Step 3
Drink plenty of water every day. The American Heart Associate recommends 8 to 10 eight-ounce glasses of water daily. That equates to approximately 1/2 oz. of water per pound of body weight a day.
Step 4
Consume healthy fats. Omega-3 fatty acids keep blood vessels healthy and flexible, adds MedLine Plus. Omega-3 fatty acids are found in fresh fish, fish oil and flax seed oil. These healthy fats help prevent against hardening of the arteries and plaque buildup. Avocados and olives are other sources of healthy fats.
Step 5
Exercise to help lower blood pressure recommends MedLine Plus. Adding exercise to your daily routine not only helps lower blood pressure but also acts to prevent heart disease and assists in loosing weight, another way to lower blood pressure.
Step 6
Add a daily dose of vitamin C to your diet, recommends health guru Dr. Andrew Weil. Vitamin C contains high levels of antioxidants that are shown to be effective in reducing blood pressure levels in those with people with mild or moderate hypertension.
Step 7
Add folic acid to your diet. Many adults do not get enough folic acid, a member of the B vitamin family. The American Heart Association mentions that there is preliminary evidence that folic acid may help reduce elevated homocysteine levels, thereby reducing blood pressure. Homocysteine is an amino acid, and excess amounts in the blood stream may enhance the risk for strokes, heart disease and possible peripheral vascular disease.
Tips and Warnings
- Reducing sodium may reduce hypertension and take the strain off the kidneys, encouraging better kidney function. Smoking cigarettes and drinking caffeine are harmful to your health, according to the NIH and the American Heart Association.
- When using herbs or other supplements to lower high blood pressure, consult first with a health practitioner. The suggestions provided here are not meant to replace medical advice and are only offered for educational purposes. See a health practitioner if your condition persists.
Things You'll Need
- Whole grains
- Legumes
- Fruits and vegetables
- Low fat dairy foods
- Water
- Fish oil
- Avocado
- Olives
- Flaxseed oil
- Vitamin C
- Folic acid
