Relying on medication isn’t your only option – there are also natural blood pressure remedies that can help with your hypertension
Although there's no disputing the popularity of prescription drugs nowadays, there’s also much to be said for avoiding the unpleasant side effects they can sometimes produce. As such, it’s natural to feel some level of interest in natural blood pressure remedies. High blood pressure (or hypertension) is as deadly as it is common, especially when you consider how often it goes undetected. Many people are unaware of the warning signs, which can be very subtle, and even individuals with noticeable symptoms can end up thinking them too minor to warrant a trip to the doctor’s office.
This can be a costly mistake that far exceeds what you’d save on the office visit copay. High blood pressure affects a third of Americans, and it comes along with an elevated risk of heart disease and stroke. If this fact stresses you out, try to relax – stress can have a negative impact on your blood pressure, and the last thing we want is to make it worse!
Luckily, there are some general guidelines and remedies that can help you keep your blood pressure under control. Just take a deep, calming breath, and read on.
Identifying harmful high blood pressure diet habits
High blood pressure can stem from a number of different sources – part of what makes this disorder so common is the fact that countless different complications can lead to its development. Even prehypertension carries the risk of circulatory issues, so doing what you can to remove any harmful habits from your routine is essential.
You can end up with high blood pressure as a result of stress or anxiety, but the things we do also play a role. Susan, a Health Expert on JustAnswer, highlights some of the tendencies that should be avoided for a high blood pressure diet: “...too much salt intake (commonly from fast food and packaged foods, soda pop), even a few pounds of weight gain, (nicotine), and lack of exercise.”
She goes on to stress the importance of avoiding processed ingredients in favor of fresh alternatives. “So to help decrease blood pressure, one needs to focus on eating a healthy diet,” Susan advises. “Home preparation is usually helpful and of course focusing on whole grains, fresh fruits and vegetables, lean protein sources is important.”
Using lifestyle changes to lower blood pressure naturally
Medications will always rank among the best ways of handling high blood pressure, but lifestyle changes can also help you keep it under control. Making the following adjustments to your habits and daily routine can reduce hypertension over time as a natural blood pressure remedy:
- Stick to a healthy diet that includes fresh fruits and vegetables. Cut down on saturated fat.
- Limit salt intake to 6g NaCl, and alcohol to 3 units per day for men, 2 units for women.
- Quit smoking, if you’re a smoker. Quitting will also reduce your risk of heart disease.
- Participate in aerobic exercise for at least 30 minutes, at least 3 times a week.
- Utilize stress-relieving methods, like yoga or meditation
Exploring foods that lower blood pressure
Even if you’re willing to change your routine up for the sake of better health, you might still need some guidance when it comes to the diet you put together. “Healthy” is a good theme to follow, but it’s not very specific! Luckily, Dr. Ali, a Medical Expert on JustAnswer, offers some insights into how people with high blood pressure should shape their eating habits.
He advises that cutting back on sodium intake be the first major step taken once a person develops hypertension. Beyond that, he has a more detailed recommendation for foods that lower blood pressure: “One way to control your hypertension would be to shift on the DASH diet. The DASH diet consists of various food products which can be used to control your BP.”
If you’re considering the DASH diet, these steps can help you begin making the necessary adjustments to your diet. Beginning gradually will allow you to adjust at your own pace:
- Drink 3 servings of low-fat milk products every day
- Add an additional serving of vegetables to lunch and then dinner, on alternating days
- Add a fruit to one meal per day, or as a snack.
- Eat vegetarian meals (meatless) at least twice every week
- Limit lean meat consumption to 6 ounces per day
Taking the steps to create a healthier lifestyle for yourself isn’t easy – if it was, McDonald’s would be out of business and everyone would have a six-pack. Since neither of those are true, staying motivated can be tough. However, it’s vital to remember that as we age, our bodies require more upkeep and maintenance.
A healthy diet and exercise can make this easier, and in general, they can serve as a natural blood pressure remedy anyone can use. To learn more, ask the Experts on JustAnswer today!
Have you tried natural blood pressure remedies that worked? Or did you fall for a snake oil salesman? Share your experiences in the comments below!