How to Manage High Blood Pressure Naturally

Your blood pressure depends on how hard your heart has to work to pump blood. If your arteries are narrow or hardened, it will increase. Normal blood pressure is less than 120/80 mmHg. High blood pressure is over 140/90 mmHg. If you have hypertension, you are at a higher risk of a heart attack, heart disease, artery damage, an aneurysm, a stroke, vision problems and metabolic syndrome. Fortunately, by making healthier lifestyle choices, you can decrease your risk.

Instructions

• 1

  Work with your doctor to identify your risk factors for high blood pressure. Once you are aware of the way your lifestyle could be raising your blood pressure, you can change those factors in a positive way.

• 2

  Manage the amount of sodium in your diet. An ideal daily quota of sodium is less than 2,300 mg. However, if you already have high blood pressure, aim for less than 1,500 mg. per day. You may have a high salt intake even if you do not sprinkle extra salt on your food. Preserved foods such as salted meats, packaged snack foods, canned food and any pre-packaged meals are typically high in sodium. Read the nutrition labels to select foods with the least amount of sodium.

• 3

  Quit smoking cigarettes and limit your alcohol consumption. Smoking will harm the walls of your blood vessels and promote hardening of the arteries. If you have high blood pressure, smoking can increase your risk of a heart attack even more. Alcohol can raise your blood pressure. If you do drink, limit yourself to one drink per day if you're a woman, or two drinks per day if you are male.

• 4

  Exercise on a regular basis. Staying active will help lower your blood pressure naturally, as well as keep your heart healthy and help you manage your weight. If you're overweight, losing excess fat can lower your blood pressure. Aim for at least 30 minutes of exercise on a daily basis. Try varying your routine so that you don't become bored. Take a brisk walk, swim some laps or play tennis.

• 5

  Practice stress control. Stress will temporarily raise your blood pressure. Stress may also encourage you to make unhealthy choices, such as smoking cigarettes. Take a yoga class or practice deep-breathing and meditation. Be aware of the factors in your life that stress you out and develop a stress-free response plan.