There are plenty of natural ways to treat high blood pressure. You must know what foods to eat and what to avoid. Implementing certain healthy lifestyle changes is also crucial. Following is a brief rundown on some of the best ways to lower high blood pressure naturally.
Natural Cure For High Blood Pressure
Aerobic exercises can be very helpful in bringing blood pressure level down to normal. There can be various forms of exercises that you can try, such as jogging, dancing and others. But, you are strongly recommended to talk to your doctor first. Your doctor will suggest you the best form of exercise depending upon your specific condition. In general, you should start slowly. Do not start practicing heavy exercises right from the very beginning. Go slow and then keep on increasing the intensity level gradually with every passing week.
DASH stands for Dietary Approaches to Stop Hypertension. This specific diet program has been found to be very effective in managing the condition of hypertension. If you follow DASH diet properly, you can get great results within just two weeks. The daily guidelines under this diet program are as follows –
– Dry beans, seeds, nuts – 4-5 servings
– Oils and fats – 2-3 servings
– Poultry, fish and meat – not more than 2 servings
– Non-fat or low fat dairy – 2-3 servings
– Fruits – 4-5 servings
– Vegetables – 4-5 servings
– Grains – 7-8 servings
While you are having this diet, the sodium intake should also be restricted to just 2/3 tsp. (almost 1500 mg) daily.
Folic acid is also known as folate. Your body requires it to ensure proper formation of red blood cells. In addition to that, folic acid is also believed to be very helpful in reducing elevated homocysteine levels, which eventually lowers high blood pressure. Various studies have been conducted in this regard. As per a recent study, it has been found that 4 weeks of folic acid supplementation reduces blood pressure level quite significantly.
Fish oil supplements contain decohexaenoic acid (DHA) and there have been medical evidences that DHA is an important natural element that can reduce blood pressure level quite effectively. Besides taking fish oil supplements, you can also consider including fish (like Surmai, Tuna and Mackerel) in your diet, a least three times a week. It can be very helpful in maintaining your blood pressure level.
Hawthorn is one of the most popular herbs that are used to treat hypertension by herbal practitioners. A recent clinical trial conducted on seventy-nine patients for sixteen weeks reported that those who took the hawthorn supplement experienced a significant reduction of 2.6 mm Hg in the mean diastolic blood pressure. The good thing is that none of the patients, even the ones on certain medications, reported any side effects. Experts believe that hawthorn does not interfere with other medications the patients might be taking.
Stevia is another herb, which can reduce high blood pressure. In general, the recommended dosage is 300 mg for three times a day. But, you are advised to take this herb only after consulting with your doctor, especially if you are already taking certain medications. Your doctor may also advise you to eat certain foods that contain stevia, such as Zevia soda that come in green packets. You can even use it in your tea as a replacement for sugar.
Various controlled trials have been conducted on garlic supplements also and it has been found that they can be very effective in reducing both diastolic as well as systolic blood pressure. It is particularly more beneficial for those suffering with mid hypertension. However, you are strongly recommended to consult a doctor first before you start taking garlic powder supplements. Garlic can interfere with other medications, such as aspirin, pentoxifylline, warfarin and others. Depending upon your specific health condition, it can cause certain side effects as well. Only your doctor knows the best if this supplement is suitable for you or not.
Eat Calcium-Rich Foods
A vast majority of medical experts believe that calcium deficiency is a major factor that causes hypertension. Therefore, eating foods rich in calcium can also prove to be very beneficial. Some wonderful food sources for calcium include chick peas, leafy vegetables, spinach, curd and milk. When your body gets enough calcium, it reduces the hypertensive effects of excess sodium quite significantly.
Eat Potassium-Rich Foods
Deficiency of potassium is also a reason that increases blood pressure. Therefore, hypertension patients are also advised to eat foods rich in potassium. Some excellent sources include almonds, soya bean, skimmed milk, spinach, oranges, tomatoes, potatoes, watermelon, bananas and others. Doctors usually recommend at least 3-6 servings of these foods per day to ensure your body gets enough potassium needed to keep your blood pressure level under control.
People who take supplements for magnesium have reported a significant reduction in their high blood pressure level. Various clinical trials have been conducted in this regard and all of them have found that these three natural components can definitely accelerate the treatment process for hypertension patients. Some excellent food sources for magnesium include avocados, dried apricots, bananas, brown rice, cashews, almonds, seeds, legumes, tofu, soy flour and others.
Coenzyme Q10 (CoQ10)
There are lots of medical evidences that confirm the effectiveness of CoQ10 supplement in treating hypertension. In a recent clinical trial conducted on 83 patients suffering from systolic hypertension, it has been found that those who took 60 mg of CoQ10 two times a day reported a significant reduction of 17.8 mm Hg in their systolic blood pressure in just twelve weeks. In another trial conducted on 74 patients with hypertension and type-2 diabetes, where they were given 100 mg of CoQ10 twice daily, there was a reduction of 2.9 mg in their diastolic blood pressure and 6.1 mg in their systolic blood pressure.
Last, but not the least, people who do not eat good quantity of fruits and vegetables are more likely to develop high blood pressure. Fruits and vegetables are usually loaded with high quantity of soluble fiber, Vitamin C and potassium – all these ingredients can reduce your blood pressure level naturally.
Caution: Please use Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.