Natural Ways to Help High Blood Pressure

Through a combination of lifestyle and diet changes, you can lower your blood pressure naturally. High blood pressure medications can work effectively, but once you start taking them it's often difficult to stop. With your doctor's permission, try lowering your high blood pressure through a variety of natural means before taking prescription medication.

Diet

• Eat a diet that is rich in whole grains, fruits and vegetables. Avoid red meat and eat a low-salt diet. Eat lean meats such as fish and skinless chicken and turkey. Drink plenty of water and cut out soft drinks and caffeine. The chemicals in sodas can deplete the body of potassium, which can trigger high blood pressure.

  Eat a low-fat diet. Don't give up dairy products completely; just eat low-fat ones such as 1 percent or skim milk, reduced-fat cheese and yogurt. Drink low-fat milk twice daily to help reduce your risk of high blood pressure. Taking a calcium supplement may not have the same effect as eating calcium-rich foods.

  Use olive oil anytime you need oil. Don't use any other type of oil for cooking or eating.

  If you are overweight, lose weight. Many people will see a decrease in their blood pressure after losing just 10 percent of their body weight.

Exercise

• Exercise regularly to help lower your blood pressure. Even just walking a few times per week for 30 minutes at a time will help you lower your blood pressure.

  Exercising also helps you to manage your stress better, which can be a factor affecting your blood pressure. Also try meditating, deep breathing or yoga each day for at least 20 minutes. Taking some time to relax can help you lower your heart rate and manage your high blood pressure naturally.

Supplements

• Take certain supplements that have been shown to help lower blood pressure. Some of these supplements are Omega 3's, celery seed, and vitamins C and E (when taken together they have a stronger effect).

  Consider taking supplements recommended to help naturally lower blood pressure by Dr. David Edelberg, an internist and medical director of the American Holistic Center/Chicago. Twice a day take the following: 500 mg of calcium, 400 mg of magnesium and one ginseng capsule. Take the following supplements one time daily: one tablespoon of flaxseed oil and 400 IU of vitamin E. And finally take the following supplements three times each day: 30 mg of coenzyme Q-10 and one hawthorn berry capsule.

  Be sure to talk to your doctor before starting any new diet or exercise routine or before taking any new supplements. It's important to make sure that the supplements won't interact with any of your current medications or medical conditions that you have.