According to the Centers for Disease Control and Prevention, nearly 1 in every 3 American adults have high blood pressure. That is a staggering statistic and one that only seems to be on the rise, but it is something that we can do something about. If you are one of the many individuals who are struggling to lower your blood pressure, research suggests that there are a number of natural cures you can use to improve your numbers without medication. Some of the best natural remedies to do that include supplementing your diet with herbs and other nutrients, eating healthier, maintaining a healthy weight and managing stress.
What Is High Blood Pressure?
High blood pressure is a relatively common condition that results as the force of your blood against your arteries is high enough that it will eventually cause additional heart problems. Your blood pressure is determined by the amount of blood your heart pumps compared to the amount of resistance to blood flow in your arteries.
Can I Treat High Blood Pressure Without Medication?
WebMD suggests that one of the simplest yet most effective ways to lower your blood pressure is to improve your diet. This strategy combined with a variety of others such as getting active and taking a few herbal and nutritional supplements can help you naturally and safely reduce your blood pressure. Keep reading to discover the top 10 ways to lower your blood pressure without stepping foot in a pharmacy.
1. Eat Healthy
The National Heart, Lung, and Blood Institute (NHLBI) as well as most cardiologists recommend what is called the DASH (Dietary Approaches to Stop Hypertension) diet, which is a flexible but balanced eating plan that is based on research studies sponsored by the NHLBI. The plan emphasizes vegetables, fruits, fat-free and low-fat dairy, whole grains, fish, poultry, and beans and limits sodium, sweets, sugary beverages and red meats. With a diet that involves no “special foods” and is relatively easy to follow, you can embark on a lifestyle change to trim your waistline as well as your blood pressure.
2. Maintain a Healthy Weight
Mayo Clinic explains that your weight, or more specifically your waistline, plays a large part in cardiovascular health. Losing as little as 10 pounds can help reduce your blood pressure.
3. Exercise Regularly
Regular physical activity, classified as at least 30 to 60 minutes of activity most days a week, has the potential of lowering your blood pressure by anywhere between 4 and 9 millimeters according to Mayo Clinic staff. Even walking and light strength training can help.
4. Reduce Stress
The American Heart Association (AHA) reports that although stress does not cause heart disease, it is a major contributor to higher blood pressure and reduced levels of overall wellness. Reducing stress is an effective way to lower your blood pressure and increase your general wellness. Try lowering stress by evaluating your priorities and cutting out some of your excess activities, trying relaxing activities like yoga, and even meditating.
5. Lower Sodium Intake
The AHA also reports that the key to increased heart health and decreased blood pressure is finding the balance of sodium and potassium. Generally speaking, you need less sodium and more potassium. Try cutting your sodium consumption to less than 1,500 milligrams per day and focus on consuming more potassium-rich foods like sweet potatoes, greens, spinach, mushrooms, potatoes, grapefruit, raisins, molasses, and other foods.
6. Try Red Yeast Rice
More recent research purports red yeast rice as an even more effective option for lowering blood pressure levels. According to a study conducted by Chinese researchers in 2003, red yeast rice has the potential to reduce blood pressure levels to within the normal range from regular dosing with the compound. A typical dose of the compound is 600 milligrams 2 to 4 times a day.
7. Apple Cider Vinegar
According to research, your body needs calcium, magnesium, and potassium to regulate your blood pressure levels. Apple cider vinegar contains each of these nutrients in relatively potent amounts, so it serves as an effective remedy for the issue. Try drinking 2 tablespoons of ACV diluted in 8 ounces of water every day to achieve the best results.
8. Cayenne Pepper
Cayenne pepper contains an important compound capsaicin. This compound helps promote blood flow and circulation throughout your body, so it decreases the stress on your heart associated with high blood pressure. Information posted by the University of Maryland Medical Center is conducting research to further support this claim. In any case, try adding 1 teaspoon of cayenne to your daily meals or add it to hot water for a spicy herbal tea.
Studies also suggest that garlic is an effective remedy for high blood pressure as well. The key is to take a garlic capsule or to eat fresh garlic, though, as cooking it destroys the allicin, the active compound, in the herb. Try eating two cloves of fresh garlic a day or taking two garlic capsules.
10. Aloe Vera
Aloe vera helps treat blood pressure as it dilates your capillaries and improves circulation. It is also rich in vitamin C, a nutrient that has been shown to reduce blood pressure. To lower your blood pressure, drink 25 milliliters of pure aloe vera gel mixed with fresh vegetable or fruit juice three times a day.
Continue reading below for hundreds tips from Earth Clinic readers who have successfully cured high blood pressure with natural cures!
High Blood Pressure (Hypertension) – http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Stress and Blood Pressure – http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/ PreventionTreatmentofHighBloodPressure/Stress-and-Blood-Pressure_UCM_301883_Article.jsp
Red Yeast Rice for High Blood Pressure – http://www.livestrong.com/article/481054-red-yeast-rice-for-high-blood-pressure/
What is the DASH Eating Plan – http://www.nhlbi.nih.gov/health/health-topics/topics/dash/