Blood pressure is the measurement of the force of blood in the arterial walls when the heart is beating, as well as resting. High blood pressure does not have a specific identifiable cause in up to 90 percent of cases, according to The Mayo Clinic. Blood pressure slowly increases as one ages. Diet and lifestyle habits may contribute to the causes of high blood pressure. According to the American Heart Association, one in three Americans suffer from high blood pressure. Incorporate a variety of natural methods in your diet and lifestyle to decrease your blood pressure.
Step 1
Manage your dietary habits. Increase the amount of fruits and vegetables served daily and decrease the amount of fatty foods. Include high amounts of potassium which is found to decrease blood pressure. Potassium rich foods include bananas, tuna and spinach.
Step 2
Decrease the amount of salt in your diet. Limiting sodium intake to 1500 mg is recommended by The Mayo Clinic. This amount of sodium falls well under the daily limit. Read food labels on processed foods.
Step 3
Stop smoking. Cigarette smoke hardens and damages the arterial walls leading to increased blood pressure.
Step 4
Include garlic in your diet. Take a garlic supplement daily, and add fresh garlic in meal dishes. The exact amount of garlic needed decrease blood pressure has not been studied, however a 2007 study by The University of Alabama at Birmingham showed participants who took the equivalent of two garlic cloves daily had significantly lower blood pressures.
Step 5
Practice deep breathing exercises to relieve stress and tension. Inhaling and exhaling slowly will temporarily lower blood pressure and promote relaxation.
Tips and Warnings
- Manually check your blood pressure at home on a regular basis if you are risk for high blood pressure.
