High blood pressure, or hypertension, results when the force of blood pumping through the arteries is too high, causing weakness of the arterial walls. This can lead to plaque buildup, blood clots, heart attack and eventually tissue and organ damage. Although high blood pressure is a medical condition, a holistic approach may help lower blood pressure naturally.
Step 1
Exercise daily. The USDA recommends adults get 30 minutes of moderate to vigorous exercise each day to stay healthy. Specialists at the University of Maryland Medical Center suggest that losing as few as 10 pounds may be enough to significantly lower blood pressure. Regular exercise helps strengthen the heart and cardiovascular system, and helps to maintain a healthy weight.
Step 2
Avoid substances that can contribute to high blood pressure and heart disease. The major contributors are alcohol, caffeine, sodium, nicotine and other addictive substances. Avoid alcohol, coffee and soda as much as possible. If you smoke, quit. Instead of adding extra salt to food, try seasoning foods with herbs and spices. Avoid processed foods, especially cured meats, which are very high in sodium. Drink plenty of water to flush excess sodium from the body. Adults should drink half their body weight in ounces of water each day to replenish lost fluids.
Step 3
Eat a healthy, balanced diet. Fresh fruits and vegetables are rich in vitamins, minerals and antioxidants, which can combat free radical damage to blood vessels and tissue. Free radicals are by-products of metabolism that can damage or even kill cells. Damage to arterial walls leads to plaque buildup, which can further increase the problem of hypertension. Potassium is an important mineral for a healthy heart. It regulates fluids and can help lower blood pressure. Include plenty of potassium-rich fruits and vegetables in your diet, including bananas, potatoes, sweet potatoes, tomatoes, orange juice, melons, dried beans and peas.
Step 4
Manage stress. If you have a high-stress lifestyle, you may benefit from adding stress-relieving practices to your daily routine. Try yoga, tai chi, meditation or deep breathing exercises for at least 20 to 30 minutes a day to alleviate stress. Although not everyone who has high blood pressure struggles with stress, it can be a major contributing factor. Rather than avoiding stress, learn to control it.
Step 5
Try supplements that naturally lower blood pressure. Coenzyme Q10 is a natural antioxidant and helps to dilate blood vessels. The typical dose is 60 to 100 mg, up to three times per day. Vitamin C is another powerful antioxidant that is also a natural blood thinner. Take as much as 500 to 1000 mg, three times per day. Flavanols help to make the blood vessels more elastic. One natural source of flavanols is dark chocolate. Enjoy 1/2 oz. to 1 oz. of dark chocolate (at least 70% cocoa) daily.
Tips and Warnings
- Check with your doctor or nutritionist for recommendations on a heart-healthy diet. It is important to eat a variety of foods, especially fruits and vegetables, and to consume adequate amounts of healthy proteins and carbohydrates daily.
- Always check with your physician or health-care practitioner before beginning a diet or dietary supplements. Although high blood pressure can be controlled naturally, never discontinue medication without first consulting your doctor.
Things You'll Need
- Coenzyme Q10
- Vitamin C
- Fresh fruits and vegetables
