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Best Ways to Reduce Your Blood Pressure Naturally

By Karen Heslop

The causes of high blood pressure can vary and sometimes medical intervention is inescapable. However, there are also times when making a few changes in your diet and lifestyle can be effective measures in bringing your blood pressure down. Better yet, all of these suggested methods are natural and in many cases, easy to implement.

Become More Physically Active

Exercise has been shown to be an effective way to decrease blood pressure. This is because consistent physical activity makes your heart stronger over time and so it exerts less energy when pumping blood. Ideally, cardiologists recommend 40-minute exercise sessions 3-4 times per week. If that's not possible, consider shorter bursts of exercise throughout the day.

Cut Down on Processed Foods

Processed foods are usually high in salt, sugar, and refined carbohydrates, among other things. All three of these components are well known for causing high blood pressure. Additionally, a diet that is high in refined carbohydrates and sugar will result in weight gain. Being overweight has been shown to contribute significantly to high blood pressure levels as well. The best thing to do is to incorporate more fresh foods, whole grains, and proteins in your diet.

Eliminate Poor Health Habits

If you drink or smoke, now is a good time to stop. While smoking causes a temporary increase in blood pressure, prolonged use can damage blood vessel walls and damage your arteries. These damaged arteries can then lead to high blood pressure. Drinking can also increase your blood pressure even if you're healthy. Some experts agree that drinking in moderation is acceptable but others recommend limiting alcohol consumption as much as possible.

Add Heart-Healthy Foods to Your Diet

Apart from cutting out processed food, it can also be helpful to be purposeful in what you eat. Foods with omega-3 fatty acids can do the heart some good. Research has also shown that dark chocolate, bananas, oranges, spinach, and tomatoes are great additions to your diet as well.

Get Enough Rest

Getting a good night's rest typically results in a drop in blood pressure. On the other hand, persons who don't sleep well usually find it hard to maintain a normal blood pressure level. To get this benefit, you'll have to ensure that you're getting as much sleep as the experts recommend.

High blood pressure comes with numerous complications so it's best to do everything you can to keep it under control. Of course, if your high blood pressure is chronic, you need to get your physician involved. It's not unusual to need medication and it's important to stick to your regimen even while using the above-mentioned tips.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Asheville, N.C.

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