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Taking Control of Your High Blood Pressure

By Stephen R. Farris

If you live with high blood pressure, then you know the damage it can cause on your heart if left unchecked. Currently, according to recent research, about 1 in 3 people (or about 1 billion worldwide) suffer from high blood pressure.

When diagnosed with high blood pressure, usually your doctor will prescribe some type of medication to help keep it in check. But it can be hit and miss getting the right combination of meds to take effect and do what they're prescribed to do in order to normalize your blood pressure as best as possible.

There are a few things you can do to help cut down or eliminate having to use prescription medications to control your blood pressure, and the good news is that they're all natural.


One of the best exercises you can do is very simple -- walking. Going for a brisk walk for as little as 30 minutes per day can actually help lower your blood pressure. There are more exercises you can do such as swimming laps -- which is also easier on your joints -- riding a bicycle, or doing aerobic exercising.

Cut Back on Sodium

Most of us are guilty of using too much salt on our food. Even if we use just a pinch when cooking, many folks actually salt their food prior to taking that first bite. We're guilty of salting just about everything we eat, then on top of that, there's the hidden sodium in processed foods and even foods we consume at restaurants. While we may have a love for sodium, studies have linked it to high blood pressure, heart disease, and stroke. There is a plus side. You can always use certain herbs and spices that will enhance the taste of your food without adding sodium, along with eating more fresh fruits and raw vegetables versus those highly processed. 

Add More Potassium in Your Diet

Potassium is a must-have mineral our body needs to help regulate sodium. Potassium helps our body rid itself of sodium. If our diet is higher in sodium and less so in potassium, then we continue to be subject to higher blood pressure levels and heart problems. There has to be balance. The solution -- add more potassium to your diet. This can be done by eating foods high in potassium such as:

  • Raw veggies, especially the green leafy kind
  • Tomatoes, potatoes, and sweet potatoes
  • Melons, bananas, avocados, oranges, and apricots
  • Milk and yogurt
  • Tuna and salmon
  • Nuts and seeds
  • Beans

The bottom line is in order to reduce your blood pressure you need to make certain lifestyle changes. If you have questions about your blood pressure and how to keep it under control without medication, talk with your local doctor or chiropractor to hear some of the tips and suggestions they can offer.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Hixson, Tenn.

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