Your blood pressure is important to monitor throughout your life. High blood pressure is called the silent killer because it usually has no symptoms and increases the risk of kidney failure, heart failure, heart attacks and strokes.
There are high blood pressure natural ways to reduce but, before know how to reduce, you should know what high blood pressure is. Blood pressure is a numerical value that gives the mg of mercury of pressure required to move your blood through your arterial system.
There are several different ways to lower high blood pressure. First you should look at the things that put you at higher risk to have high blood pressure, such as obesity, sedentary lifestyle, smoking, alcohol intake, and a poor diet.
The most natural ways to reduce your blood pressure is to reduce your weight, increase the amount of exercise, stop smoking or using alcohol and improve your diet to include fruits and vegetables.
There are some other ways that will complement your efforts to lose weight and get exercise when you want to lower your blood pressure naturally. Try meditation or yoga, because it helps to reduce stress and strengthens your body. Decrease your use of salt, which will decrease your retention of water. The more fluid your body has to pump around the higher your blood pressure goes.
Other methods to lower your high blood pressure naturally are to decrease your intake of fried and fatty foods and eat more fiber. Fiber will improve your overall health, decrease your cholesterol and triglycerides which will help to lower your blood pressure. Of course, fiber can be found in fruits in vegetables, and you can also take fiber supplements for an extra boost.
Magnesium is a great supplement that will help to decrease your blood pressure. But, if taken as a supplement, it is much less effective than if it’s eaten in green leafy vegetables, whole grains and legumes such as peanuts and beans.
Vitamin C has benefits for lowering your blood pressure, and taken with adequate amounts of Vitamin E, you will reap even more rewards.
Omega 3 Fatty Acids will keep your heart healthy. You will get the most from salmon or flax seed. Having trouble thinking about eating seeds? Try sprinkling milled flax seed (powdered form) over your salad or cereal. You wont notice the taste, they contain little calories, and pack all the punch of Omega 3s.
Get rid of birth control pills, coffee, tea, caffeine and sleep deprivation. All of these things will raise your blood pressure.
On the other hand Zinc, ginger and carrot juice have been found to have significant positive heart healthy effects on your body.
Kelp supplements and aromatherapy also have positive effects on lowering your blood pressure, but for vastly different reasons. Kelp is a supplement that works internally while aromatherapy will work to decrease your level of stress and temporarily decrease your blood pressure.
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I’m excited to talk about this topic today because not only do I truly believe that you have the power to reverse heart disease and lower high blood pressure to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of these chronic diseases so that you can leave a legacy of health to your loved ones.
As you may already know, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you improve blood pressure and reverse heart disease. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Tools to Improve Heart Health
Blood Pressure Monitoring
Since weight management is very important in blood pressure control, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor.
Remember, healthy lifestyle behaviors–like eating a whole-foods plant-based diet that is low in sodium, being physically active, and stress management are the best ways to prevent and control high blood pressure. Please talk with your doctor about any complementary health approaches, including supplements, you use.
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PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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