High blood pressure is known as the silent killer because symptoms are rarely felt until a person suffers from a stroke, heart attack or other cardiovascular problem. Before making any major changes in your routine, it is wise to speak to your doctor or health care practitioner for guidance. Lowering high blood pressure is something that most people can manage by making lifestyle changes.
How to Help Lower My High Blood Pressure
Step 1
Make dietary changes. Reduce your salt animal fat intake, and limit alcohol consumption. Eat low-fat diary products and more fruits and vegetables. Include more fiber, whole grains and water in your diet.
FamilyDoctor.org notes that lowering sodium levels can help some people with high blood pressure. Certain people are more prone than others to the effects of sodium intake as is also the case with drinking alcohol. Chart your blood pressure with a home blood pressure monitor if you drink alcohol and notice how it affects you.
Step 2
Make lifestyle changes and develop new habits. Lose weight, exercise regularly and quit smoking. Start taking yoga classes and learn how to mediate to reduce stress. Get a massage for relaxation, take walks and find quiet time to help yourself remain calm.
Step 3
Use conventional blood pressure-lowering medications. If you don't already take anti-hypertensive drugs, ask your doctor about using them. There are many blood pressure medicines available and most have some side effects. Medical supervision is required for those taking any of these drugs.
Step 4
Investigate using alternative treatments for lowering blood pressure. Keeping an open mind and having a willingness to explore and experiment with other options besides using conventional medicines works best when trying new methods to lower blood pressure. Chinese herbal medicine, acupuncture, homeopathy and naturopathy all offer a variety of methods for treatment. Find a qualified practitioner to help you choose which of these treatments works best for you.
Step 5
Take supplements, herbs and vitamins. Use readily available dietary supplements to lower blood pressure such as coenzyme Q-10, Vitamin C, flaxseed meal and oils and calcium at bed time for relaxation.
Herbs such as mistletoe, hawthorn and bugleweed work well to reduce blood pressure but can have dangerous side effects and should be used under the supervision of a qualified health care practitioner.
Tips and Warnings
- If you take medications for high blood pressure have regular check ups to be sure the prescription is right for you.
- The suggestions offer here are for educational purposes and not meant to take the place of your doctor or healthcare practitioner's advice.
Things You'll Need
- Home blood pressure monitor
- Fresh fruits and vegetables
- Whole grains, fiber, low fat dairy products
- Coenzyme Q-10
- Vitamin C
- Flax seed meal or oil
- Calcium
