Natural Ways to Control High Blood Pressure

According to the American Heart Association, at least one in three Americans suffers from high blood pressure, also known as hypertension. In adults, high blood pressure is defined as systolic pressure over 140 and diastolic pressure over 90. While medications are available to treat this condition, doctors routinely recommend natural ways to control high blood pressure, which may reduce or even eliminate the need for drugs.

Control Risk Factors

• Heredity, age and ethnicity play a role in the development of hypertension. However, lifestyle also has a significant effect on blood pressure, and changing certain behaviors can be as effective as medication. Smoking is the most consequential controllable risk factor by far. The National Institutes of Health states that smoking damages the walls of blood vessels and accelerates hardening of the arteries, which in turn affects blood pressure and increases the risk of heart disease.

  Similarly, a very strong correlation has been found between hypertension and obesity. People being treated for high blood pressure -- with or without medication -- are encouraged to reduce their weight to within 15 percent of their ideal body mass index. Losing weight often results in a corresponding drop in high blood pressure.

Exercise

• One natural way to control high blood pressure, which will have a positive effect on overall health, is to increase your activity level. The American Heart Association recommends at least 30 minutes of vigorous exercise per day on most days of the week. A strong heart can pump more blood without working as hard, and less stress is put on the arteries. Mayo Clinic states that regular exercise is as effective as some medications as a natural way to control high blood pressure.

Reduce Stress

• Under stress, the body produces hormones that speed up heart beat, narrow blood vessels, and increase muscle tension. Research supports a link between chronic stress and the development or worsening of numerous symptoms and conditions. Regular exercise has been shown to help reduce the effects of stress, as has meditation and progressive body relaxation. In some cases, seeking the services of a counselor can be beneficial in learning to adopt a different perspective toward stressful circumstances and finding more useful coping strategies.

Change Your Diet

• Nutrition has a powerful effect on physical function. The National Heart, Lung and Blood Institute introduced the DASH Diet (Dietary Approaches to Stop Hypertension) in 1994. This eating plan recommends consumption of whole grains, fruits and vegetables, limited fats, and low-fat dairy and meat. It also limits sodium, while emphasizing the need for calcium, magnesium and potassium as a natural way to control blood pressure. Research has shown that patients who follow the DASH diet see a reduction in blood pressure, sometimes within a few weeks.

Naturopathic Solutions

• Naturopathic physicians recommend dietary supplements to some of their high blood pressure patients, including calcium, vitamin C, coenzyme Q-10, and flaxseed meal. Herbs commonly used include coleus forskohlii, hawthorne, mistletoe and rauwolfia. Serious side effects can result if these preparations are used in the wrong dosage; always consult a health care professional before using them.

Considerations

• As with any new health regime, always seek the advice of a medical professional. High blood pressure is a serious condition that can be fatal if not treated properly.