Your blood pressure should ideally be 120/80. If your blood pressure measures 140/90 or higher, you have high blood pressure, also known as hypertension. Hypertension generally does not exhibit symptoms, but puts you at risk for stroke, heart failure, heart attack or kidney failure. Under the guidance of a medical professional, hypertension can be managed naturally.
Diet
A healthy diet is one of the most important ways you can manage high blood pressure naturally. The standard diet used to treat hypertension is called the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet is high in fruits and vegetables. Whole grains, high-fiber foods, lean meats and low-fat dairy consumption are encouraged. The American Heart Association offers a free download of the complete DASH eating plan (see Resources). Especially helpful foods that are low in sodium and high in potassium include avocados, bananas, cantaloupes, honeydew melons, nectarines, prunes, raisins and potatoes. High-sodium canned or frozen foods (such as microwave meals), salted/preserved meats and salty snack foods should be avoided. Avoid food high in saturated fat, too.
Sodium consumption should be limited to less than 2,300 mg per day. African-Americans, middle-aged, older adults and people already diagnosed with high blood pressure should limit salt intake to less than 1,500 mg per day. Choose a salt substitute that is low in sodium and high in potassium. Explore using herbs and spices for flavor in place of salt.
Lifestyle
A healthy lifestyle can also work to prevent or manage high blood pressure. Monitor your blood pressure at home. You can purchase a blood pressure monitor at a pharmacy and use it to keep track of your readings. Start a log to watch for any trends. Take your blood pressure at the same time every day to ensure accuracy. Make note of any special circumstances, such as a particularly stressful day.
Maintain a healthy weight. Being overweight is a risk factor for hypertension. When you are overweight your body has to work harder to pump blood through your arteries, making high blood pressure a bigger risk. Dropping even 10 to 15 percent of your weight can make a significant difference. Focus on eating healthy through the DASH diet and exercising on a regular basis. Strive to exercise every day, or at least five hours a week. Start small and work up to your goal. Cardiovascular exercise is particularly heart healthy.
Limit alcohol and stimulant consumption. Men should have no more than two alcoholic drinks per day. Women should have no more than one. Nicotine causes blood pressure to shoot up for at least an hour after ingestion. Even smoking 10 cigarettes a day can be a significant risk for high blood pressure.
Supplements
Omega-3 helps lower blood pressure, reduces the risk of blood clots and reduces the risk of death in people who have suffered a heart attack. Fish is a great source of omega-3, especially fatty fish such as salmon. Fish oil supplements also can be taken.
Coenzyme Q10 works to improve energy supplies to the muscle cells in the heart, which helps the heart pump more efficiently. A daily dose of 100 mg is recommended.
Hawthorn is an herb often prescribed by Chinese and European doctors to lower blood pressure and other heart ailments. A daily dose of 400 to 600 mg is recommended.
Calcium and magnesium can help prevent a rise in blood pressure. Good sources of calcium include low-fat milk, fortified soy milk and fortified orange juice. Good sources of magnesium include leafy green vegetables, whole grains and legumes. A daily supplement of 1,000 to 1,200 mg of calcium and 400 mg of magnesium is recommended.
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