Known as the silent killer, high blood pressure affects one in three adults, according to the American Heart Association. The disease may show no symptoms for years if left untreated, but high blood pressure ultimately causes strokes, heart attacks and other vascular disorders. The condition is often treated with prescription medications; however, high blood pressure can also decrease through the use of natural methods and lifestyle changes. Always work with a medical professional to discuss any changes you are considering that may affect your blood pressure.
Change Your Dietary Habits
Follow the DASH (Dietary Approaches to Stop Hypertension) diet. Eat a diet rich in fruits and vegetables. Avoid red meats, foods high in sugar and fat. Increase daily intake of potassium, suggests The Mayo Clinic. Decrease sodium intake to 2,400 mg per day; for more dramatic effects, decrease to 1500 mg per day. Season meals with a variety of herbs and spices to avoid using heavy amounts of salt. Remove salt from canned foods by rinsing items. Men should not drink more than two alcoholic beverages per day, and women no more than one alcoholic beverage per day.
Hydration
Increase the amount of fluids in your body by drinking water, suggests Natural News. The body constricts vessels when low levels of water are in the body. Vasoconstriction results in high blood pressure. Consume eight glasses of water a day. Do not replace water with caffeine, sugary sodas or other artificially flavored drinks. These fluids can increase urinary output, causing dehydration to worsen.
Decrease Stress
Stress may cause hypertension, according to Family Doctor, a medical health website. Practice a hobby or participate in meditation. Learn different types of deep breathing exercises to perform daily. Visit a day spa or massage therapist for muscle-relaxing massage. Simple activities such as listening to soft music, knitting, reading a book or even taking a bath remove the stress from your daily life. Ensure you are getting plenty of rest.
Excercise
Engage in physical activity for a minimum of 30 minutes a day. Simple activities include gardening, mowing the lawn or taking the dog for a walk. Join an exercise class or take up biking for increased activity. Weight loss and stress relief are both positive effects that will decrease high blood pressure.
Supplements
Consider taking supplements, but always speak with your medical doctor first. The Mayo Clinic lists garlic, cod liver oil, omega-3 fatty acids, cocoa and calcium as several supplements which may decrease blood pressure. Take supplements as pills or capsules. Discuss medication interactions with a medical professional to avoid harmful side effects.
References
- Stop Aging Now: 12 Ways to Lower Blood Pressure Naturally
- American Heart Association: High Blood Pressure Statistics
- Stop Aging Now: Best Foods to Beat High Blood Pressure
- Natural News: Q&A: How to reduce high blood pressure and restore healthy cholesterol levels with natural health
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
