Your blood pressure is the combination of two numbers, such as 120 over 80. This is a normal, safe reading. When the first number, the systolic pressure, reaches 140 or higher and stays there consistently, this is considered high. The bottom number, or diastolic pressure, is high at 90 or above. Both numbers do not have to be high for your blood pressure to be considered high. If you are experiencing high BP, your doctor may want to you to try to safely lower your BP naturally before prescribing one of the many medications designed for that purpose.
There are many things that can cause high BP, each of which has a possible safe and natural solution.
1. Healthy Diet – Foods that contain a lot of saturated fat and cholesterol are extremely unhealthy for your heart. A healthy overall diet does not only keep your BP from rising, but can be helpful in lowering BP that is already too high. An eating plan that is full of fruits, vegetables, and dairy foods that are low in fat, combined with low levels of cholesterol and saturated fat is an excellent way to lower BP.
2. Reduce Salt Intake – It is well documented that low sodium diets keep blood pressure from going up and if you are on BP medication, these medicines will work more effectively. Ideally, no one should consume more than 2,400 mg of sodium a day. This is about 2 teaspoons.
3. Weight Loss – Unfortunately, BP can go up as your weight increases. Losing as little as 10 pounds can begin to lower BP, even if you are not radically overweight. Therefore, weight loss can help people who are significantly overweight lower their blood pressure even more.
Video: How To Lower Your Blood Pressure Naturally
4. Exercise – Physical activity of any kind is a key to lowering BP. It is part of the process of losing weight and prevents more serious issues, like heart disease. If you are not used to exercising, start slowly with little things like taking the stairs or taking a spot in the parking lot farthest from your destination. Work this into a daily routine of walking. Twenty to thirty minutes a day is a good start. Increase your activity as your stamina increases.
5. Reduce Alcohol Intake – Besides being damaging to the liver and heart, too much alcohol can increase your BP. Drink in moderation. This will also help that weight loss plan, since alcohol is full of calories and sugar.
6. Stop Smoking – Most people understand the dangers of smoking. While it does not directly cause high blood pressure, it is especially dangerous for those who do have high blood pressure.
7. Get More Potassium – Potassium is known to control high blood pressure. Therefore, you might consider taking a dietary supplement with potassium or add more foods like bananas, cantaloupe, beets, and avocados to your diet.
There are a variety of prescription drugs used to treat high blood pressure, but for many people they come with mild to more serious side effects. This is a good reason to learn how to safely lower your blood pressure without medication.