Natural ways to lower blood pressure

More of us are looking for natural ways to lower blood pressure as an alternative to prescription drugs, which can carry negative side effects and are costly to purchase for a span of years or even decades.

High blood pressure or hypertension is one condition that often can be improved or eliminated through lifestyle changes. On this page, we outline a number of natural ways to lower blood pressure that you may want to explore.

Decrease sodium in your diet
Studies have shown that reduced sodium intake can lower blood pressure, prevent hypertension and help control hypertension, according to a January 2009 letter from the American Heart Association to the U.S. Department of Agriculture. In this letter, the heart association recommends revising the Dietary Guidelines for Americans, reducing the recommended sodium intake from 2,300mg to 1,500mg.

Currently, U.S. Dietary Guidelines recommend that individuals consume 2,300mg or less sodium daily. For individuals with hypertension, African-Americans, and middle-age/older Americans, the Guidelines recommend no more than 1,500 mg of sodium per day. The amount of recommended daily sodium intake is expected to drop in 2010, when new Guidelines are expected to be released.

Methods to reduce sodium in your diet include:

• Choose fresh and frozen vegetables rather than canned vegetables. Canned vegetables usually contain significant amounts of sodium, however manufacturers are now canning vegetables with no salt added. If using canned produce look for the "no-salt" option.
• Avoid processed food, which accounts for 75 to 80 percent of sodium consumption, according a January 2010 study in the New England Journal of Medicine. When purchasing processed foods, check labels and opt for low-sodium versions of products when available.
• Avoid processed lunch meats and cured and smoked meats.
• Limit condiments that contain significant amounts of sodium, such as pickles, green olives (black olives have one-fourth the sodium of green olives), sauces, dressings, ketchup, and mustard.
• Choose unsalted or lightly salted, nuts, seeds, popcorn and pretzels.

One of the best natural ways to lower blood pressure is to change your diet. See what foods reduce blood pressure.

Natural ways to lower blood pressure - increase your potassium intake
Potassium can less then effect of sodium on blood pressure, reports the Mayo Clinic website. In January 2009, the Archives of Internal Medicine found that the most effective way to battle high blood pressure is to boost potassium intake while limiting sodium intake. Researchers found that survey participants with low sodium intake and higher potassium intake were significantly less likely to suffer from high blood pressure. Some foods that are naturally high in potassium are: papaya, guava, fresh figs, cantaloupe, banana, lima beans, yam, winter squash, avocado and spinach.

Get regular aerobic exercise
This list of natural ways to lower blood pressure would not be complete with a section on the benefits of aerobic exercise. Getting 30 minutes of aerobic activity most days of the week can lower you blood pressure readings by 4 to 9 points. You may see results within a few weeks of turning around a sedentary lifestyle, according to the Mayo Clinic. You will need to continue to exercise regularly to maintain the lower blood pressure.

Natural ways to lower blood pressure - lose weight
This is easier said than done, but dropping 10 pounds can noticeably reduce blood pressure. As a general rule, the more you weigh, the higher your blood pressure. Keeping your waistline below certain limits is another natural strategy to lower blood pressure. Men are more at risk for increased blood pressure if their waist measurement is more than 35 inches or 88 cm. Women have a higher risk for elevated blood pressure if their waist exceeds 32 inches or 80 cm.

Try relaxation/meditation techniques

A number of studies have shown that practicing relaxation techniques or meditation can result in lower blood pressure. You only need to devote 20 minutes a day to reap a benefit. The Relaxation Response technique is briefly described below.

1. Pick a focus word or phrase in line with your belief system (one, peace, the Lord is my shepherd, etc) 2. Sit quietly in a comfortable position and close your eyes. 3. Relax your muscles, starting at your feet, moving up your body to your shoulders and neck. 4. All the while, breathe slowly and deeply saying your focus word to yourself. 5. Continue for 10 to 20 minutes.

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The information on this website is for informational purposes only and is not intended to replace medical advice or diagnose or treat any health condition. The statements on this site have not been evaluated by the Food and Drug Administration.