Natural Remedy to Lower Blood Pressure

The American Heart Association states the leading cause of death for men and women in the U.S. is heart disease; 68 percent of these deaths are due to coronary complications. In 2009, projected expenses for health care, medications and time lost on the job for heart-related issues are more than $304 billion. Hypertension (high blood pressure) can often be safely treated without drugs by making simple dietary and lifestyle changes. With such staggering statistics, finding safe, natural remedies to lower blood pressure and improve heart health is important.

Diet

• A low-fat diet high in fiber, fruit and vegetables, with lean red meats, fish and poultry can lower blood pressure quickly and help you lose weight. The DASH diet (Dietary Approaches to Stop Hypertension), recommended by the National Heart, Lung and Blood Institution, is more than a traditional low sodium diet and can reap better results than prescription drugs when followed properly. Even better, this diet has shown results in lowering blood pressure in less than 14 days.

  Adding beneficial spices to your diet is also recommended. Spices such as basil and fennel seed each have 10 compounds that help lower blood pressure. Black pepper also has properties to help lower readings and garlic in fresh clove form will help lower cholesterol and combat hypertension. Onion, oregano, saffron and tarragon are also excellent additions to the kitchen.

Heart Smart Supplements

• Omega-3 fatty acids should be added daily by consuming a quality fish oil supplement or adding fatty fish to your diet. Studies show men with the highest intake of omega-3's have less risk for hypertension. Calcium is another important addition and is recommended at doses of 1,000 mg a day if you are under 50, and 1,200 if over 50 years. Vitamin E has been show to significantly reduce the risk of heart attack and stroke by lowering cholesterol levels.

  Other helpful additions are hawthorne (an herb that can help dilate coronary blood vessels) and CoQ10, which strengthens and oxygenates heart muscles. With long-term use, vitamin C has shown to drop blood pressure an average of 9 percent in one month.

Exercise

• Most doctors recommend 30 minutes of aerobic exercise a day to help lower blood pressure, but you don't have to run marathons to help improve your heart function. Aerobic exercise is any activity that gets your heart pumping, so chores done around the house such as cleaning, raking leaves and washing the car count too, as long as it gets your heart going. Other activities you might consider are bike riding, brisk walks, swimming and climbing stairs.