If you're not dealing with high blood pressure now, the chances are good that you'll have to combat it sometime in your life. The U.S. Department of Health and Human Services reports that people who don't have high blood pressure by the time they turn 55 have a 90 percent chance of developing it as they continue to age. Luckily, there are many ways to naturally manage and lower blood pressure without medical prescriptions.
DASH Diet
Follow the DASH (Dietary Approaches to Stop Hypertension) diet to naturally lower your blood pressure with a healthy eating plan. The diet is designed to lower blood pressure by up to 14 points, and it focuses on cutting sodium and regularly eating high-fiber foods, grains, fruits and vegetables. The U.S. Department of Health and Human Services recommends including six to eight servings of grains, eight to 10 servings of fruits and vegetables, and several servings of low-fat dairy and lean proteins every day as part of the DASH diet.
Exercise
Exercise moderately on most days of the week to manage blood pressure. The Mayo Clinic reports that 30 to 60 minutes of near-daily exercise has the potential to lower blood pressure by 4 to 9 mm of mercury (mm Hg) within several weeks of beginning a routine. Regular exercise is also a natural way to prevent prehypertension from developing into hypertension.
Weight Management
Lose weight if you carry a few extra pounds or if you want to trim your figure. With each pound you lose, you are more likely to drop blood pressure points. You can lose weight naturally by following a healthy diet and exercise routine that will result in you burning more calories than you consume. The Mayo Clinic recommends striving for a waist measurement of 40 inches or less for men and 35 inches or less for women.
Reduce Stress
Lead a calmer life and reduce the amount of stress in it. Stress can cause blood pressure to spike temporarily, so high-stress lifestyles can contribute to high blood pressure. Cope with stressors in your life by utilizing relaxation techniques, relying on family and friends for support and working out your emotions through writing or another creative outlet.
Sodium and Caffeine
Reduce the amounts of sodium and caffeine that you consume on a daily basis. The American Heart Association notes that high-sodium foods raise blood pressure, and there is generally a correlation between a person's blood pressure and how much sodium he eats. Cook homemade foods more often and cut back on processed and prepackaged foods to reduce your sodium intake. To reduce caffeine intake, which can cause spikes in blood pressure, drink less coffee and tea and eat less chocolate.
