The Best Natural Way to Reduce High Blood Pressure

High blood pressure occurs when the blood puts excess pressure against the walls of the vessels and arteries as it travels through the body. Blood pressure may become too high when blood vessels and arteries become too narrow, preventing the smooth flow of blood through the body. When vessels and arteries become more narrow, the heart has to work harder to pump blood through the body. Over time high blood pressure can cause hardening of the arteries and weakening of the heart muscle.

Exercise and Weight Loss

• Exercising 30 minutes per day can help to lower blood pressure by improving blood flow. Exercise can also help to lose and/or maintain weight. Excess weight puts more strain on the heart and results in higher blood pressure. Even losing small amounts of weight, such as 5 or 10 pounds, can lower blood pressure.

Dietary Recommendations

• A special diet designed for individuals with high blood pressure is known as the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet promotes the consumption of mostly fruits, vegetable, low-fat dairy products and whole grain products.

  Individuals with high blood pressure should try to limit salt intake to 1500mg per day. The average adult is allowed 2400mg of salt per day, but lowering salt further can help to decrease blood pressure numbers. Not only should the salt shaker be used less, processed foods with excess sodium should be limited.

Lifestyle Modifications

• Individuals with hypertension should limit alcohol to no more than one or two drinks per day. Excess alcohol can raise blood pressure numbers. Also, smokers should quit smoking. Smoking cigarettes can damage the walls of the blood vessels and can contribute to artery hardening. In addition, managing stress through deep breathing exercises, yoga or other relaxation techniques can help to control blood pressure.

Natural Supplements

• Some natural supplements can help to reduce blood pressure. These supplements include calcium, cod-liver oil, blond psyllium, alpha-linolenic acid, cocoa, coenzyme Q-10, garlic and omega-3 fatty acids. The Mayo Clinic recommends consulting with a doctor before taking supplements to lower blood pressure.