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Non-Medicinal Ways to Treat High Blood Pressure

Defined by the American Heart Association, blood pressure is the amount of pressure of blood against artery walls as it is pumped throughout the body. According to the Mayo Clinic, an individual may have high blood pressure and not even be aware of it, increasing the risk of heart attack or stroke. There are many non-medicinal ways to treat high blood pressure, often with simple changes to the diet and lifestyle.

  1. Diet

    • Once of the most important and natural changes you can make to treat high blood pressure is to lower the amount of salt in the diet. The maximum recommended sodium intake is 2,400 mg per day; however, those who suffer from high blood pressure should limit their sodium to 1,500 mg. Watch for hidden salt in products like frozen or canned goods and processed convenience foods.

      Incorporate more natural foods into the diet, including fruits, vegetables, and low-fat dairy and whole grains. Reduce the amount of fat you eat from fried or junk foods and consume foods high in potassium like potato, banana and pasta to lower blood pressure levels.

      Avoid smoking, which can increase the hardening of the artery walls. In addition, reducing alcohol intake can reduce blood pressure levels according to the Mayo Clinic. If you choose to drink, stick to one drink per day for women, and two for men.

    Exercise

    • Stay within a healthy weight limit for gender and height. Staying at a healthy weight can reduce blood pressure levels, and if you are overweight every little amount of weight dropped is beneficial in reducing blood pressure. Perform some physical activity each day for at least 30 minutes to get the heart pumping and blood circulating.

    Stress Management

    • A beneficial way to lower blood pressure without medicine is to practice stress management. Use muscle relaxation techniques like yoga, tai chi or mediation to reduce tension in the body and muscles. Getting between seven and eight hours of sleep will also reduce stress levels, thus lowering blood pressure.

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