Most people will deal with managing high blood pressure at some point during their lives. There are many natural ways to help support healthy blood pressure levels, ranging from adjusting your diet to making simple and gradual changes in your lifestyle and routine. Being proactive is key to prevention, so make a plan of action and quit procrastinating. Here are a few tips to get you started!
Engage in moderate or more intense exercise at least three times per week. According to the Mayo Clinic, 30 to 60 minutes of physical activity on most days of the week can help lower blood pressure. If you don’t yet have high blood pressure but are on the cusp of developing it, near-daily exercise may also help prevent that from happening.
Limit the amount of sodium you eat to between 1,500 mg and 2,300 mg (2/3 teaspoon to 1 full teaspoon) daily. The American Heart Association reports a link between sodium consumption and blood pressure, noting that the more sodium a person consumes, the higher the blood pressure tends to be. Processed and packaged foods are often higher in sodium than homemade foods, so one way to reduce your total sodium intake is to cook more often with fresh, whole ingredients.
Follow a healthy eating plan called the DASH diet to lower your blood pressure naturally with food. The U.S. Department of Health and Human Services recommends the DASH (Dietary Approaches to Stop Hypertension) diet, which calls for reducing sodium intake and focusing on servings of whole grains, fruits and vegetables, low-fat dairy products and lean proteins. The DASH diet also aims to provide adequate amounts of calcium, magnesium and potassium, which work in conjunction to expel sodium from the body and regulate blood pressure. DASH is not a weight-loss diet, but its suggested daily caloric total of 2,000 to 2,100 calories can be adjusted for people who are trying to lose weight.
Lower blood pressure by limiting your consumption of alcoholic drinks. Drinking alcohol in excess can raise blood pressure and make already high blood pressure more difficult to manage. Binge drinking is especially risky. If you already drink often, try to taper off your alcohol use so that it becomes more moderate with time. Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation and deep breathing. See if there are any yoga classes in your area. Getting plenty of sleep can help, too. Home blood pressure monitoring can help you keep closer tabs on your blood pressure, show if medication is working, and even alert you and your doctor to potential complications.Although diet and exercise are the best tactics to lower your blood pressure, some supplements also may help support healthy blood pressure levels. These include: Alpha-linolenic acid, Calcium, Omega 3 fatty acids, CoQ10, and Garlic.Talk to your doctor before adding any of these supplements to your blood pressure treatment.