How to Treat Naturally High Blood Pressure

Blood pressure is one of the ways the heart's function is measured. An ideal blood pressure reading should be under 120 over 80. A higher reading may cause problems if the measurement remains elevated over a prolonged period. High blood pressure can be lowered by using a combination of approaches.

Instructions

• 1

  Try meditation. Meditation is a way of clearing the mind of stressful thoughts. Meditation may lower blood pressure by helping to relieve feelings of anxiety and worry. In order to meditate, you ideally should be located in a quiet room free from distractions such as cellphones and televisions. Start by finding a comfortable place to sit, such as your favorite chair. Lower your eyes until they are half closed. Breathe in deeply. Pay attention to each inhalation and exhalation of breath. Repeat a single word that brings to mind good thoughts several times. Imagine yourself transported to a place of calmness and serenity. Do this for at least five minutes each day.

• 2

  Eat more fruits and vegetables. Diets that are high in meat products may contribute to an increase in blood pressure readings. Replacing meat with main courses that focus on vegetables and desserts centered around fruit can help lower blood pressure. Start with one or two meals per week. Gradually increase the number of meals per week in which the focus of the meal is on fruit and vegetable consumption. You should aim to have at least a third of your meals designed around this principle.

• 3

  Get more exercise. The heart is a muscle. To function well, it must be exercised. Aim for at least 30 minutes a day of some form of exercise. A brisk walk is an excellent workout that will not place too much stress on your bones and joints.

• 4

  Lessen salt consumption. In some individuals, excessive salt consumption may be linked to an increase in blood pressure. Reduce the amount of salt in your diet and you may see blood pressure readings fall. Use less packaged food such as canned goods and frozen foods because they often contain excessive sodium. For instance, substitute fresh chicken breasts for frozen chicken nuggets. Increase your consumption of whole grains. Eat brown rice instead of white rice. The increased fiber may help lower blood pressure.

• 5

  Use medications that lower blood pressure. Many medications on the market today can lower blood pressure. Your doctor may start you out with one medication or a combination of medications. Your blood pressure should be tested once every six months to make sure the medication is working effectively. If you experience side effects for a prolonged period, mention this to your doctor; other categories of medications can be used instead.