Anyone with high blood pressure, should seriously learn how to control blood pressure both safely and if possible, naturally! effectively. We are all different and what causes high blood pressure for you, may be different to someone else, so naturally the steps to take will be different too. For example, I don’t smoke, so to quit smoking, won’t be a step for me.
Another point to make on how you have to work to control blood pressure may depend on how high your blood pressure actually is right now. Extremely high blood pressure is quite dangerous and puts you at risk of heart attack and stroke. If you have any other health conditions, such as diabetes, you’re even at a higher risk.
While you might be able to control blood pressure naturally through lifestyle changes, your doctor may consider prescribing blood pressure medications. If you are like me and don’t like medications, and don’t like the thought of travelling down that road, there are natural doctors you can always try who will possibly point you to using natural supplements for blood pressure.
However, this article is about how you can learn to control blood pressure…and hopefully naturally! So let’s look at your lifestyle first.
- Is your life full of stress?
- Do you get enough exercise?
- Is your diet a healthy one?
As simple as it sounds, a healthy diet, stress management, and exercise have all been shown to help you lower high blood pressure. You may need to watch the sodium in your diet as that can contribute to high blood pressure.
If there are areas where you can improve, it’s important to do so. Making lifestyle changes could keep you from becoming dependent on medication. The only side effects of making good lifestyle changes are feeling better and having more energy! Now that’s a nice side effect to look forward to!
Unfortunately, there are many people who can’t/won’t make the necessary lifestyle changes and they have to take medications. I have some friends who are too stubborn and a prescription is easier than exercise. Sad but true. While taking medications can lead to side effects and can be expensive, high blood pressure isn’t something to ignore. It’s one cause of heart attack and stroke – and heart disease is the number one killer of both men and women.
However, having knowledge is power!
Learning how to control blood pressure and them implementing what you’ve learned can help you to lower your blood pressure, reduce your risk of heart attack and stroke, and give you a long and healthy life. Here are some ways you can do just that!
7 Natural Ways to Control High Blood Pressure
Try these steps to prevent and control your high blood pressure readings. I’m not going to include ‘stop smoking’ as you may be like me and don’t smoke. Just be-aware that if you do, every time you light up, you are lighting up your blood pressure too!
1) Are you overweight? If so, it’s time to lose weight!
The heavier you are, the higher your blood pressure will be. Plus, if you are carrying too many pounds around your middle, known as the middle-age spread, this too is associated with high blood pressure and diabetes. If you need to lose weight, and have trouble doing so, consult with your physician or a dietitian who can help you to lose weight safely. It’s important to keep your weight in a healthy range
2) Are you a get up and go person? If not, it’s time to exercise!
Physical activity can keep blood pressure down long term and also help with your weight loss goals. Try walking or swimming…or any exercise you may enjoy. Just choose one and get moving!
- Include at least 30 minutes of activity into your day every day.
- Exercise also strengthens your heart muscle. This means your heart does not have to work as hard to do its job, so the force in the arteries is less, and your blood pressure is less.
- Exercise also lowers your systolic blood pressure (the top number in blood pressure readings, representing when your heart contracts).
- If you exercise regularly, you also reduce the natural tendency of your blood pressure to increase as you age.
3) Are you stressed? If so, it’s time to reduce the stress in your life!
Stress increases blood pressure, so it’s important to find activities that reduce the stress in your life. Sure, work life and living can be stressful, but you need to find “time-out” time to relax. This will allow you to forget about the stresses in your life. Adopt stress relief strategies like meditation, relax in a warm bath or listen to music. As already mentioned above, be sure to exercise. Exercise has the added advantage of lowering stress levels by allowing you to de-stress on your frustrations. It’s equally important to control anger too. Learn to let go of the little things. You’ll be happier and your heart will be healthier too!
4) Watch how much alcohol you drink.
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points and has been associated with a range of illnesses, including diabetes and other heart issues. The one exception that makes people happy, is that 2 to 6 ounces of red wine, may prove helpful, due to the heart-healthy resveratrol. However, you can get this benefit from eating grapes or drinking grape juice too.
5) Do you love your caffeine? It may be time to stop.
Caffeine can raise your blood pressure significantly with every cup of coffee or caffeine-rich soda. Have you ever felt your heart flutter when you drin k coffee? I know I have! It’s like an instant jolt of pep…and it’s not good. So perhaps cut right back or start drinking decaf or green tea.
6) Are you heavy handed with the salt?
You may think you don’t eat a lot of salt because you may sprinkle gently or perhaps never use the salt shaker, however, if you use prepackaged foods, they are laden with salt. So start reading the food labels, as you are probably consuming far more salt (sodium) than your recommended daily allowance.
7) Natural supplements for blood pressure.
There are also some natural supplements to improve blood pressure and there are also blood pressure herbs and remedies. For example CoQ10 supplements and fish oil have both been shown to improve blood pressure. Garlic supplements can also be good if used properly. Garlic helps maintain already-normal blood pressure levels and cholesterol levels within normal limits. You should talk to your doctor about any supplements, especially if you are taking medications.
So there are seven tips for you to get started!
High blood pressure – hypertension – can be damaging to your heart resulting in various kinds of heart disease. So if you do have high blood pressure and want to learn how to control blood pressure naturally, follow the steps outlined above! Watch your diet and exercise as that’s a great start!
Don’t leave your health on the sidelines. Too many people ‘wait’ to prevent or control a health problem that may be looming in the background and when they decide to take action…it can be too late. High blood pressure problems can go off like a bomb…so why wait before you take action?!
What’s the first step you are going take? Let me know in the comments below!
Control Blood Pressure Naturally