How to Control High Blood Pressure Naturally. There are many natural ways to lower high blood pressure. These methods work especially if you are borderline in your disease. High blood pressure, is a silent killer.
Every year million of people die from diseases associated with hypertension. One of the worst contributors to high blood pressure is obesity, lack of exercise, and poor diet, Many of us eat too much and move too little and there has been a rise in childhood obesity, which can result in high blood pressure, in children and diabetes.
If you pre-hypertensive, and not yet taking medication, a regiment of exercise and a healthy diet may prevent you from moving into the hypertensive state. Most physicians will encourage you to make life changes to prevent the onset of high blood pressure.
Dietary Changes Help Control High Blood Pressure
Dietary changes will play a major part to manage high blood pressure. Eat a diet filled with fresh fruit and vegetables. Include fish, poultry, grains, nuts, seed and dried beans as a part of your diet.
- Cut your salt intake in half or use a salt substitute such as dash.
- Limit processed foods, such as canned vegetables, luncheon meats which are high in salt.
- Include foods high in calcium, magnesium, and potassium (nuts, beans, fish high in omega 3s,
- Fruits and vegetables or take a daily supplement.
- Lower saturated fat intake. You daily fat consumption should be 30% of your total daily diet. Red meat has more fat and is generally should not be a major source of dietary protein.
- A three-day juice fast can help to lower high blood pressure. Even if you just once or twice a day will produce health benefits.
Ways to Control High Blood Pressure
An exercise program can aid in weight loss and help control blood pressure to return to normal. It is important to check with your doctor before you start any exercise routine.
Apple Cider Vinegar
Apple cider vinegar has vitamins A, B, C, and E and is well documented to lower high blood pressure. You can make a daily drink of apple cider vinegar honey and water to help.
Green tea helps to lower high blood pressure. Drink two or three cups a day or you can take it in pill form. Green tea also helps speed up metabolism and helps with weight loss.
Celery has many health benefits. One benefits are, it helps lower high blood pressure. A substance in celery called 3NB works with the calcium channels inside cells in blood vessels regulated the pressure in the vessels. 3nB also acts as a diuretic. Eating celery daily for 21 days can show substantial improvement. You can also purchase celery seed extract. Also check with your physician before taking any supplments.
This supplement works as an antioxidant to protects blood vessel linings and helps keep blood vessels dilated, thus lowering blood pressure.
Garlic and Vitamin C
Both garlic and vitamin C help to increase nitric oxide in the blood and lowers systolic blood pressure.
Walk 15 to 20 minutes three or four times a week. If you have difficulty being motivated, try to get an exercise buddy. Exercise will help you to strengthen your heart and lungs, tone muscles, improve flexibility, improve circulation, improve bone density, reduce stress and help you to sleep deeper and rest better.
Meditation can be very effective in controlling blood pressure. Dr. Zusman the directory of the hypertension program at Massachusetts General Hospital now recommends meditation to help with hypertension. 40 out of 60 patient trained in meditation saw a decrease in their numbers and as a result a drop in their medication.
Yoga is good for stretching muscles, improving flexibility and blood circulation. There is certain yoga exercise that is designed to lower high blood pressure.
Weight training with light weights is also an excellent exercise to help control high blood pressure. The main types of exercise that are helpful are stretching, cardiovascular and strength training. All exercise should begin with a warm-up and end with a cool down. A warm-up helps your body to slowly get used to moving and drives blood flow to the muscles. The cool down helps your body to return to its resting rate.
Many YMCA’s have a program to help seniors and patients with medical challenges. The program gives you access to exercise for about $60 for three months. For most people, this will help you to lose weight, begin to tone your body and strengthen your heart and vascular system. Call the YMCA or YWCA in your community, to check for the specifics of the program. You will need to ask your physician about the program and get a referral.
A gym membership can be your best option to keep you motivated. You can sit down with a dietician or coach to work on a program that fits your goal weight and fitness. I like Planet Fitness because a basic membership is only $10 a month where I live.
Avoid and Manage Stress
Persistent stress is not good for anyone. It is particularly bad for those with hypertension. It is helpful to take time each day to be still and unwind. Meditation, Yoga, and prayers are helpful tools to help you de-stress your life.
*Prescription Drug Treatment
If you have resistant uncontrolled hypertension, prescription drug treatment is necessary to help control high blood pressure. If you have been prescribed medications such as beta blockers, alpha beta blockers, and diuretics, please continue to take medication as prescribed until you are told other wise. Lifestyle changes may not work for some with general your doctor will prescribe medication that will help regulate your high blood pressure.
Medication and Lifestyle Changes Control High Blood Pressure
I recently lost 35 pounds and began walking regularly. One day I had some side of reaction and went to the emergency room. After the doctor read my file and examined me he told me I was having a reaction to one of the medications I was taking. (Lisinopril/hydrochlorothiazide). My blood pressure was the best it had ever been. 117/72. It was advised to stop taking the medication and see my regular doctor.
My regular doctor told me my blood pressure was excellent and that my weight loss and exercise may have been what was necessary to normalize my hypertension. Only your doctor can tell you when your hypertension is under control. Please talk to your physician before stopping medication!