Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If blood pressure rises and stays high over time, it can damage the body in many ways, such as increasing the risk of heart disease and stroke, so it’s important to know how to reduce high blood pressure. In this article I would like to present you several natural ways to reduce high blood pressure:
Eat a balanced diet with lots of vegetables and “good” fats consumed every day. Certain foods are especially helpful, such as celery, garlic and extra virgin olive oil.
Here is the best diet for high blood pressure:
Whole grains, wholemeal pasta: 3-4 servings a day.
Vegetables: 6-8 serving a day.
Fruits: 3-4 serving per day.
Meat, poultry and fish: 2-4 servings per week.
Dried beans, seeds and nuts: 1-2 servings per day.
Dairy products: 1-2 servings per day.
Fats and oils: 4-5 servings per day of polysaturated and monosaturated fats, no trans fats, low amount of saturated fat.
Sweets: none or reduce to the minimum.
Fiber: 50g a day.
Salt: It has been said a lot about the dangers of sodium for people with high blood pressure. You can add a little bit of salt while cooking or for seasoning salad, but eat less processed foods such as salty cheeses, pickles, sausages, hot dogs and salted nuts.
Alcohol: if you drink alcohol regularly, reduce alcohol consumption and prefer beverages low in alcohol.
Consider adding apple cider vinegar to your diet to reduce your blood pressure.
Additional life style changes
It is also recommended to add to this diet exercise and reduce your stress levels and avoid smoking and alcohol.
There is a close link between having high blood pressure and not getting enough exercise. So this is the time to get some exercise that can make a big difference. It is recommended add moderate physical activities to your daily routine, and it takes aerobic activity to control high blood pressure, for example: climbing stairs, walking, jogging, bicycling and swimming. The American Heart Association recommends you get at least 150 minutes of moderate exercise per week. Aim for at least 30 minutes of aerobic activity most days of the week. If you can’t set aside that much time at once, remember that shorter bursts of activity count too.
The reason why physical activity is so important to control blood pressure is because regular physical activity strengthen your heart. A stronger heart can pump more blood with less effort, so the force on your arteries decreases, lowering your blood pressure. Incorporating physical activities into your daily life is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.
It usually takes about 1-3 months for regular exercise to have an impact on your blood pressure, and the benefits last only as long as you continue to exercise.
Coenzyme Q10 (CoQ10) is a substance that is found naturally in the body and helps convert food into energy. CoQ10 is found in almost every cell in the body, and it is a powerful antioxidant. This considers to be an excellent natural treatment for high blood pressure and is widely given in Europe and Japan. However, it may take 4 – 12 weeks to see any change. Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. Most people get enough CoQ10 through a balanced diet, but supplements may help people with particular health conditions.
Whey protein powder
Whey protein powder is an excellent source of absorbable protein and helps to reduce blood pressure. Recommended dosage is 1 serving of 30g. Read more about whey benefits in my article Whey Protein – The Way to Exceptional Health and Longevity.
Vitamins and minerals
Calcium, Magnesium and Potassium – help to optimize blood pressure according to researches.
Omega 3 – these fatty acids help lower blood pressure the most and improve overall the health of the heart.
Vitamin C – vitamin C effectively lowers blood pressure to help prevent stroke and heart disease.
Vitamin D – vitamin D deficiency may be linked to a higher risk of high blood pressure (hypertension) as well as increased risk of death from cardiovascular diseases. Read here more about 12 common diseases caused by vitamin D deficiency.
Resveratrol is found in the skin of red grapes, but other sources include peanuts and berries. Resveratrol is a member of a group of plant compounds called polyphenols which are thought to have antioxidant properties, protecting the body against diseases such as cancer and heart disease. It also comes as a supplement.
It was found that oleuropein is able to relax the blood vessels, lower blood pressure and even prevent the formation of blood clots. In addition, olive leaf also help to stop irregular heartbeat, improve blood flow in the coronary arteries and balances blood sugar levels. Read here more about 10 amazing health benefits of olive leaf and how to make your own olive leaf tea.
Moringa tree is also known to reduce blood pressure and cholesterol levels and prevents water retention (it acts as a diuretic).
Don’t forget to consult with your doctor before taking any supplements as to make sure they don’t interfere with current medications you take.