Hypertension is one of the main risk factors for heart disease and stroke. Millions of people suffer from this condition, including adults, children, and seniors alike.
Though there are many prescription drugs that can help to treat elevated HBP levels, many patients prefer to choose natural cures for high blood pressure either as an alternative to them, or in order to help them work more effectively.
Natural Remedies and Simple Tips
Eat a nutritionally balanced diet
Eating a diet rich in nutrients including vitamins and minerals can make a big difference in your body’s overall health and therefore your heart’s ability to pump blood throughout your circulatory system. Though a proper diet is the best way to receive these nutrients, supplementation can also be helpful. Talk to your doctor about your level of consumption of Omega-3 fatty acids, magnesium, potassium, and calcium.
Fruits and vegetables
When you eat enough of them–can really help you lower your blood pressure. While we’ve been given this advice for some time now, many people still don’t follow it, and eat mainly meat, carbohydrates and sweets.
Make sure to eat lots of fresh veggies, especially leafy greens like cabbage, celery and asparagus as well as fruits like mango, blueberries and pomegranate so that you can be sure to keep your blood pressure low. “Superfruits” similar to mangosteen, noni, and acai can as well help you.
Get plenty of sleep.
I was getting around 6.5 hours sleep a night. I now get 8.5 and feel much more rested. If I don’t get at least 8 hours I notice an increase in blood pressure, and raising of heart rate. The quality of sleep is important too. You will sleep more deeply if you avoid caffeine, and take note of the nutrition guidelines in the next point.
Exercising is another way to help you deal with hypertension
A sedentary lifestyle is one contributing factor to developing hypertension thus; you can make a good start in fighting the health risks by engaging into a regular exercise. Make your exercise safe as well and consult your doctor for exercises that can be good for you especially if you have other health conditions as well.
Reduce and limit your alcohol intake
Although you may hear that alcohol can lower blood pressure, it is important to learn that too much of the limit can bring more harm than good to your health. Try to cur down on alcohol especially if you are now having problems with your weight or if you are obese and much more if you are already having problems with hypertension.
You’ve already likely been hearing a lot about the benefits of quitting smoking, such as reducing your risk of certain cancers. What few smokers know is that smoking can also harden the arteries which causes the pressure to rise.
Avoid excessive intense cardio workouts.
I changed from a regime of intense cardio (long distance running, 50 miles a week, and 10 hours+ a week) to a much less intense exercise regime. I perform a 30 minute walk 3 to 4 period a week. I also do 4 one hour gym sessions. The gym sessions consist of 30 minutes less intense cardio – bike, stepper, rowing, followed by 30 minutes strength and conditioning training. I have seen significant overall health benefits from this approach, including a lowering of blood pressure.
Keep your stress down
People who live with higher levels of stress often have higher blood pressure, too. Don’t forget to take time to wind down, do something healthy for yourself every day, and breathe!