How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
How to Lower High Blood Pressure Without Using Medication
High blood pressure is one of the most common health conditions in the world. Most people diagnosed with high blood pressure (HBP) need to be treated with medications. However, there are a variety of ways you can lower your blood pressure without medications. Using these techniques in combination with medication will help you manage your condition and keep your body generally more healthy.
Reducing Your Salt Intake
Don't add excess salt to your foods.Avoid adding more than a pinch of salt to your food while you cook it and don't add salt once you are getting ready to eat. You definitely need a small amount of salt in your diet, but you will get more than enough through the prepared foods that you eat and the small amounts you add to your food.
- Adding excess salt will only cause you to retain excess fluids, which causes high blood pressure.
- Salt makes your blood have more fluid volume. When your blood has more volume, your heart has to pump harder to move that excess volume throughout the body. This causes the blood pressure to go up.
Avoid eating processed foods.Processed foods are typically loaded with salt and other additives, such as the preservative sodium benzoate. Remember, it's not just the salt that you put on your food while cooking or at the table, it's also the amount of sodium that's in the prepared foods that you buy.
- Sodium is the key chemical in salt that makes your blood pressure rise. It is usually listed on the nutritional breakdown on the label of prepared foods.
- You should become label conscious and buy low salt, low sodium, or unsalted foods.
- Foods that commonly have a ton of salt in them are prepared, canned, and bottled foods. These include meats, pickles, olives, soups, chili, bacon, ham, sausage, bakery products, and meats with added water, which will have a higher sodium content. Also avoid prepared condiments, such as prepared mustard, salsa, chile sauce, soy sauce, ketchup, barbecue sauce and other sauces.
Track your sodium levels.Many American diets include up to 5,000 milligrams (5g) of sodium daily which nearly all medical professionals consider extremely unhealthy. While you usually can't, and don't want to, cut out all sodium, it's important to try to get to below 2 g (2,000 mg) per day. To do this, track your totaldaily intake of salt/sodium, and make sure you are avoiding as much sodium as you can.
- A low sodium diet usually consists of eating between 0 mg and 1400 mg of salt a day. A moderate sodium diet will have between 1400 mg and 4000 mg a day. A high sodium is considered anything over 4000 mg per day.
- Note that the Recommended Daily Allowance (RDA) of sodium is about 2500 mg.
Changing Your Diet
Eat a moderate, lean diet.When trying to lower your blood pressure it's important to focus on moderation and eating a balanced diet. Try eating a plant based diet with lots of fruits and vegetables and few meats, milk products, and eggs.
- Try to have at least one meal each day that doesn't include meat and mainly consists of fruits and vegetables. For example, you could have a salad for lunch that consists of several cups of leafy greens and is covered in a variety raw vegetables and seeds, such as carrots, cucumbers, celery, and sunflower seeds.
- When you do eat meat, make sure it is a lean type, such as chicken without the skin. When you eat or drink dairy products, make sure you are picking low fat options.
Avoid foods that are high in sugar and fat.This means you should avoid caffeine, candy, processed carbs, and red meats. These foods may be delicious but they provide little nutritional value and what value they have you can get from healthier choices.
- Instead of eating red meat, eat healthier meats like chicken or fish.
- If you have a craving for sugar, eat a piece of fruit instead of a piece of candy.
Increase your fiber intake.Fiber cleanses your system and helps control your blood pressure by regulating your digestion. Most vegetables are high in fiber, especially those with leafy greens. Many fruits, nuts, and legumes (beans and peas) are also rich in fiber, as are whole-grain products.
- Some of the best foods you can eat to increase your fiber include pears, strawberries, avocados, apples, carrots, beets, broccoli, lentils, and kidney beans.
- It is recommended that you eat 4 to 5 servings of vegetables, 4 to 5 servings of fruits, and 4 to 5 servings of beans and seeds each day, so vary the foods you eat when adding fiber to your diet.
Eat foods rich in omega-3 fatty acids.The typical American diet is deficient in omega-3 fatty acids (fish oil), and restoring some balance here may naturally reduce your blood pressure. Consume fish twice a week or more, as they will provide you with omega-3 fatty acids, lower fats called triglycerides, and promotes overall heart health.
- Fish is high in protein, and many types of fish, including salmon, mackerel, and herring, also have high levels of omega-3 fatty acids.
- It is recommended that you eat only one or two 3 ounces (85 g) servings of lean meat, including fish, each day.
- You can also take fish oil tablets regularly to get more omega-3 fatty acids. However, do research on the fish oil tablet product you take. There are some concerns about raised levels of mercury from certain processed fish products.
Increase your intake of dietary potassium.You need potassium to help your body balance out the effects of salt. In fact, it helps your body get rid of excess salt through your urine. Some foods that are naturally high in potassium include:
- Tomatoes/tomato juice
- Fresh and dried fruits
Talk to your doctor about taking supplements to your diet.Check with your doctor to see whether a natural remedy may be a safe alternative to medication for you. Many natural remedies have scientific evidence to show that they can lower high blood pressure.
- The top supplements shown to lower blood pressure are coenzyme Q10, omega-3, fish oil, garlic, curcumin (from turmeric), ginger, cayenne, olive oil, nuts, black cohosh, hawthorn, magnesium and chromium. Ask your doctor if these are safe for you to take.
- Vitamins like B12, B6 and B9 can help lower homocysteine levels in the blood. High homocysteine levels can lead to heart problems.
Stop smoking.Stimulants in cigarette smoke, like nicotine, can increase blood pressure. If you stop smoking, you can not only lower your blood pressure, but you can also help your heart to become more healthy and reduce your chances of getting other diseases, including lung cancer.
- If you are having a hard time quitting smoking, talk to your doctor about how they can help you. They may be able to prescribe you medication that will help you quit and they can steer you towards programs that will help as well.
Use less caffeine.Stopping drinking coffee, soda pop, and other caffeinated beverages will lower your blood pressure. Even one or two cups of coffee can raise blood pressure to an unhealthy level, so it's best to cut it out completely.
- If a person already has hypertension, caffeine complicates the problem further because it is a nervous system stimulant. Thus, agitated nerves cause the heart to beat faster, which raises the blood pressure.
- If you are a person who drinks a lot of caffeine (more than 4 caffeinated drinks a day), you may need to taper yourself off caffeine to prevent withdrawal symptoms, such as headaches.
Lose weight.Carrying around extra weight causes your heart to work harder all the time and this increases your blood pressure. By losing this extra weight, through changes to your diet and exercising more often, your heart won't have to beat as hard and you'll lower your blood pressure.
Avoid recreational use of drugs and alcohol.Excessive use of drugs and alcohol can damage many organs in the body, including the liver and the kidneys. When these organs are damaged, they can cause a build-up of fluids in the body and extra fluids make the heart beat harder and this increases the blood pressure.
- Many drugs are stimulants. These cause the heart to beat faster and the blood pressure to go up. By cutting out drugs and alcohol you'll succeed in reducing your blood pressure.
Monitor your blood pressure.You can monitor your blood pressure by using a sphygmomanometer and a stethoscope. Know the different ranges in reading your blood pressure. This will keep you on track to lower your blood pressure according to the different levels of blood pressure:
- Normal blood pressure - 120/80 and below
- Pre-Hypertension blood pressure - 120-139/80-89
- First stage hypertension - 140-159/90-99
- Second stage hypertension - 160/100 and above
Focusing on Relaxation
Reduce chronic stress.Minimize daily stressors, if possible, such as being involved with high stakes business dealings. If you are under chronic stress where you produce that stress hormone every day, then your cardiovascular system will naturally go into a state where it is overworking.
- This overworking happens because the stress hormone increases your pulse, respiration, and heart rate. Your body thinks you need to either fight or run and is naturally getting your body ready do one of those things.
- Many people have a temporary rise in blood pressure when under stress. If you have high blood pressure because you are overweight or have a family history of hypertension, then stress raises it that much more. This is because your adrenal gland releases stress hormones which tend to cause your cardiovascular system to overwork.
Take a relaxing bath or shower to reduce your blood pressure.Taking a soaking hot bath or hot shower for 15 minutes can actually suppress your blood pressure for several hours. Taking a hot bath just prior to bedtime can help the body retain lower blood pressure for hours or even the entire night.
Meditate to calm yourself and reduce your blood pressure.Take time every day to calm yourself, as this can reduce your overall stress. Simply observing and slowing the respiration rate produces a significant reduction in blood pressure.
Take a walk or do some other type of exercise every day.Walk every day for at least 20 to 30 minutes at a moderate speed of about 3.0 mph (4.8 km/h). Study after study has demonstrated that the mere act of walking has a suppression effect on hypertension.
- Can't walk outside? Use a treadmill inside. The advantage is that you can walk even as it rains or snows outside. You can even walk in your pajamas without the neighbors seeing you!
- Taking a long walk will take the edge off a stressful day long before bedtime. Make time for decompressing each and every day.
QuestionIs a blood pressure reading of 188/99 dangerous?wikiHow ContributorCommunity AnswerYes, that's quite high, and you should seek medical attention.Thanks!
QuestionHow do I lower my blood pressure in two months?wikiHow ContributorCommunity AnswerEat salad with an oil and vinegar vinaigrette. Consume a CoQ10 with Krill Oil and fish oil with sardines, anchovies, mackerel, and/or salmon. Eat steel cut oatmeal every other day per week (1 bowl). Drink a cup of Yogi Stress Relief tea. Drink plenty of water and walk for 15 to 30 minutes per day. Minimize stress, and take a medication if all else fails.Thanks!
QuestionMy BP is 150/98. Should I go to the doctor?wikiHow ContributorCommunity AnswerDrink a lot of water, reduce drugs and caffeine, and the first stage can be reduced easily. Drink 16 oz of clean water every morning. After 1 week, it should be lowered.Thanks!
QuestionI'm a 78-eight-year-old male taking blood pressure medication. What should it be?wikiHow ContributorCommunity AnswerTalmisartan is a good one. But try using exercise, diet and supplements to wean yourself off meds, if possible.Thanks!
QuestionIs blood pressure of 148/100 at 21 years old risky?wikiHow ContributorCommunity AnswerYes, that is considered high blood pressure, and high blood pressure increases your risk of various conditions. It can always be lowered, though. Try to follow the guidelines in the article, and if there is no improvement within a few weeks, get medical help.Thanks!
QuestionCan heat exhaustion raise blood pressure?wikiHow ContributorCommunity AnswerYes. Any exhaustion or reason your heart needs to work harder makes your pressure higher.Thanks!
QuestionDoes marijuana raise blood pressure?wikiHow ContributorCommunity AnswerIt can. It largely depends on the type of cannabis and how it is ingested. Inhalation tends to raise blood pressure, vaping will have less effect. You may experience a short rise in BP and then it should drop as you progress through the high. Consumables can decrease BP. These are generalizations, though. People with pre-existing conditions may have entirely different reactions and further research is needed.Thanks!
QuestionDo diuretics help with blood pressure?wikiHow ContributorCommunity AnswerSome do, such as the Thiazide diuretics. However, loop and potassium sparing diuretics don't help much with blood pressure but are used for other heart problems. Just be aware of possible side effects like heart arrhythmia, and dehydration. Have a chat to you doctor before starting any such medication.Thanks!
QuestionCan taking steroids raise my blood pressure?wikiHow ContributorCommunity AnswerThanks!
QuestionHow do I know if my blood pressure is high or low?wikiHow ContributorCommunity AnswerYou can check your blood pressure at any doctor's office or you can buy a blood pressure monitor from a store. Anything that's below 90/60 and more than 120/80 is considered abnormal, and should make you start do some changes in your life. Temporary increase in blood pressure can be due to various stimuli.Thanks!
What are some tips for dealing with high blood pressure at a young age?
How do I lower my blood pressure after a surgery?
Will a sauna or steam bath make blood pressure worse?
Can menopause cause high blood pressure?
142/71 is a normal blood pressure?
- If your blood pressure stays at or above 140 mmHg over 90 mmHg (140/90) while watching your pressure and using these tips, you should see your doctor.
- Blood pressure that is too low (hypotension) is very dangerous. If you have blood pressure below 60/40 you should seek immediate medical attention.
- The consequences of untreated or unchecked hypertension include increased risks of heart muscle thickening and hardening, diabetes, nerve damage, kidney failure, heart attack, and stroke.
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