Despite hypertension, or high blood pressure, being the cause of more than 33 percent of heart attacks and nearly 50 percent of heart failures in America, it's still not getting the attention it deserves. A 2010 report from the Institute of Medicine called for greater efforts from health care professionals, as well as policies to support steps that are effective at reducing hypertension. If you've been diagnosed with high blood pressure, it's also important for you to be proactive. Make these home remedies part of your hypertension-fighting regimen.
Step 1
Eat 2 cups of fruits and 2½ cups of vegetables each day. According to the authors of "Prescription for Drug Alternatives," a plant-based diet is one of the best ways to reduce blood sugar, partly due to plants' low-sodium content and the fact that they contain potassium.
Step 2
Reduce the amount of sodium you eat. Prepare foods with herbs and spices to enhance flavor and read package labels to check the sodium content of prepackaged foods.
Step 3
Eliminate or limit caffeine. Drink freshly-squeezed juices with the pulp, water, low-fat milk or soy, or rice drink.
Step 4
Exercise for at least 30 minutes at moderate intensity most days of the week. Discuss starting an exercise plan with your doctor.
Step 5
Practice stress-reduction techniques at least once a day, advises the American Academy of Family Physicians. Exercising is a good start. However, other strategies can be used, such as meditation, deep breathing and yoga.
Tips and Warnings
- A 2001 study published in "Journal of Holistic Healing" found that 84 percent of older Americans turned to prayer to relieve stress more than any other approach, including exercise, relaxation techniques and herbal remedies. It might also help you lower stress to lower your blood pressure. Take 250 mg of standardized hawthorn extract three times daily. According to "Prescription for Drug Alternatives," it has been used for centuries in America and Europe to lower blood pressure and boost circulation. However, you should not take it if you're also taking other heart or blood-thinning medications. If you smoke, speak to your doctor about smoking-cessation programs or try quitting cold turkey.
- Seek advice from your doctor before taking any natural supplements, which can cause side effects or interact with other herbs or medicines you're taking.
References
- ScienceDaily: High Blood Pressure a Neglected Disease, Report Declares
- "Prescription for Drug Alternatives"; James Balch, Mark Stengler and Robin Young Balch; 2008
- CDC: Physical Activity and Health
- ScienceDaily: Senior Citizens Use Prayer To Cope With Stress--Prayer No. 1 Alternative Remedy
