Five Simple Steps to Control High Blood Pressure

Use Natural Methods to Manage Hypertension

Apr 14, 2009
Jeanne Grunert

Lower Blood Pressure Naturally - Morguefile

High blood pressure or hypertension leads to cardiovascular diseases such as stroke, heart attack and more. Use these five simple steps to control high blood pressure.

According to the U.S. Department of Health and Human Services, one out of every three Americans has high blood pressure, defined as a blood pressure reading of 140/90 or higher. High blood pressure or hypertension can lead to a host of debilitating diseases, such as stroke, heart attack, and more. High blood pressure symptoms are frequently silent, yet high blood pressure damages arterial walls and blood vessels. It's crucial to control high blood pressure and lower blood pressure readings to 120/80 or optimally, 110/70. For most people, this means taking prescription medication. Yet there are five simple steps that you can take to lower high blood pressure naturally that research has proven to be effective.

Five Steps to Lower High Blood Pressure Naturally

If you'd like to try to lower your hypertension or high blood pressure naturally, talk to your doctor first. Unless your blood pressure levels are so high he or she thinks you're in immediate danger, many doctors will agree to what is called a 'watchful waiting' period in which you can use natural methods to lower high blood pressure and return for follow-up visits and monitoring at your doctor's office.

Five simple steps you can take to lower high blood pressure naturally include:

Lose weight: While not easy, losing weight has shown time and time again to reduce hypertension.
Reduce sodium and improve the potassium to sodium ratio: Most health organizations recommend reducing sodium intake, but new research points to the ratio of two elements, sodium and potassium, as being even more critical to regulating and reducing high blood pressure. The National Institute of Health issued a statement in January 2009 summarizing the results of a large study originally published in The Archives of Internal Medicine, a well-respected medical journal. In this study, 3,000 participants were monitored to see what activities might prevent high blood pressure. Researchers found that a high sodium to low potassium ration increased the likelihood of developing hypertension, while a high potassium and low sodium intake decreased the risk. Many other studies point to the same result.
Reduce stress: Stress raises blood pressure; it's a physiological reaction to fight or flee something that threatens. The problem is that in modern society, stressors are more likely to be a looming deadline at work or school, a traffic jam, or a fight with one's spouse. Learning stress management techniques, finding time for exercise, pleasurable hobbies, and time to enjoy nature are worthwhile ways to reduce stress.
Increase intake of vitamin C and vitamin D: Researchers at the Boston University School of Medicine, as reported on CNN, demonstrate a link between high intake of vitamin C and lower blood pressure. Vitamin D, obtained through sun exposure and foods, provides protection against numerous diseases, and researchers are beginning to uncover the important link between vitamin D intake and disease prevention.
Take fish oil supplements or flax seed oil supplements for omega-3: Fish oil supplements or, for vegetarians and vegans, flax seed oil supplements, can improve the amount of omega-3 fatty acids in the diet, an important essential fat shown to reduce inflammation.

High Blood Pressure Diet

A high blood pressure diet to implement these natural ways to control high blood pressure should include:

Vegetables: Cooked or raw, the diet should focus on green, leafy vegetables, peas and legumes, which are also shown in research to lower blood pressure.
Fruit: Fruit is an excellent source of vitamin C and potassium.
Whole grains: Whole grains provide wholesome fiber, potassium, and vitamins

A high blood pressure diet should be low in the following foods:

Meat: Eating too much meat, including beef and pork, increases fat levels. If you eat meat, try chicken or fish.
Processed foods: Most frozen, canned and boxed meals and side dishes are extremely high in sodium and also contain artificial chemicals and flavors. Avoid them and opt for home-prepared meals whenever possible.
Fast food: Notoriously high in fat, sodium, and low in nutrition, fast food should be a rare treat for anyone, not a dietary mainstay.
Alcohol: Alcohol raises blood pressure in many people. For the same health benefits as a glass of red wine, opt for unsweetened grape juice or better still, a handful of fresh grapes.
Caffeine: Caffeine temporarily raises blood pressure, so it may be wise to avoid it.
Sugar: High blood pressure or hypertension is often part of a cluster of symptoms that lead to Type II Diabetes or Adult Onset Diabetes. Avoid white sugar and products containing excessive sugar, like cookies, cakes, packaged desserts and soda pop. Eat these only as a rare treat for holidays or birthdays if you cannot live without them.

You can take control of you health and reduce your risk for high blood pressure or hypertension naturally. While runaway high blood pressure must be controlled, most people can try natural methods first. Always talk to your doctor, but take steps to control your health.