While hypertension can be a lifelong problem, learning how to lower high blood pressure doesn’t have to involve fistfuls of medicine and long waits in the doctor’s office. It can be done naturally by making just a few small lifestyle and dietary changes that can provide years of benefits without costing a lot, requiring tons of pills, or eating a bland, boring diet.
Get Some Exercise. Taking a twenty-minute walk every day helps lower high blood pressure and only requires 20 minutes and a good pair of shoes. Not only will it bring it down, but it will prevent it from getting higher, and the physical benefits extend far beyond that. Indulging in more vigorous physical exercise can also help hypertension, but be sure to consult with a doctor before beginning any exercise program.
Meditate, Mindfully. Medical studies show that Mindfulness Meditation helps ease stress, one of the major contributors to high blood pressure, and may trigger natural healing processes the body can use to repair physical damage. Practice it daily by sitting comfortably, closing your eyes, and quietly following your breath. Breathe in and out slowly, in a controlled manner, through your nose.
Take a Breath. While not all hypertension is stress-related, anything that gets the heart pumping gets pressure up. Activities like deep breathing exercises, yoga and tai chi that focus on slow, steady breathing provide relaxation benefits that reduce blood pressure and help to decrease the stress hormones that keep it high. Even five minutes of slow, deep breathing at the beginning and end of the day can help ease stress and get high blood pressure under control. Everyone interested in learning how to lower blood pressure naturally, should master this very simple technique.
Cut the Salt. One of the most common contributors to hypertension is a high sodium intake. To cut back on sodium, cut back on processed or pre-prepared foods and focus on fresh or specifically marked low-sodium varieties of food. Replace salt as a seasoning with other spices, herbs, or specifically made salt-free seasonings.
Get some Potassium. Potassium is one of the most important nutrients for heart health and may even help flush excess salt out of the body. Eating potassium-rich foods like avocados, bananas, spinach and brussel sprouts can help reduce hypertension while providing plenty of flavor.
Assess your nutritional status. Too much or too little of vital vitamins and minerals can result in high blood pressure. Have nutritional testing to asses your levels and supplement accordingly.
Cut the caffeine. Caffeine activates your stress response system, thus increasing your heart rate and blood pressure.
Consider the Paleolithic diet. Hypertension occurs because you are eating foods that are not compatible with your biochemistry. The Paleolithic diet is the diet that human beings are genetically designed to eat, and thus promotes good heart and circulatory health. The Paleolithic diet consists of organic, grass-fed and free-range meats, eggs, fish, nuts, seeds, low-starch vegetables and fruits.
Regular exercise, a better diet, balancing nutrients and relaxation techniques prove that learning how to lower high blood pressure does not have to come from a bottle or require a trip to the doctor’s office.
Cynthia Perkins, M.Ed., is an author and holistic health counselor. Visit her newest site, Natural Remedies Zone for some of the most up-to-date and effective natural methods for improving conditions of all kinds.