9 Ways to Naturally Improve your Blood Pressure

People with hypertension often need several medications to control blood pressure. But did you know that many lifestyle modifications can make a world of difference?
High-blood-pressure

High blood pressure plays a contributing role in more than 15% of deaths in the United States, according to a Harvard study. Although it causes no symptoms, high blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia, just to name a few.

Fortunately, most people can bring down their blood pressure naturally without medication with home remedies for low blood pressure. First and foremost one of the most important factors it to get to a healthy weight. I’ve listed tips and strategies below to help you get to an optimal weight which, while at the same time - will help you reduce the risk of heart disease and improve your blood pressure.

  1. Go for power walks
    • Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases.
    • Eat a healthy diet – I can help guide you to a point where it becomes your new way of life.  
  2. Exercise Regularly – Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood.
    • Go for power walks to get the oxygen flowing, and make sure to change your routine up every 6 weeks or so!
  3. REDUCE your SODIUM
    • Reduce added salt
    • Do not eat packaged or processed products.
  4. Limit your Alcohol intake
    • Try drinking more tea, flavored water.
  5. Glorious Greens - Common options include bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, and dandelion.
    • Arugula, endive, lettuce, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy.
    • Spinach, Swiss chard, and beet greens are best eaten in moderation because they are high in oxalic acid, which inhibits the absorption of the calcium in these foods.
    • Learning to incorporate dark leafy greens into the diet is essential to establishing a healthy body and immune system.
    • Greens help build your internal rainforest and strengthen the blood and respiratory system, including circulation, blood purification, improved liver gall bladder and kidney function.
  6. Incorporate potassium-rich produce to help achieve low blood pressure. Such as sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
  7. You want to eat Mono-unsaturated fats – They will raise good HDL and lower LDL. They are considered heart-healthy.
    • Avocados, olives, olive oil, nuts, sunflower oil, seeds, halibut, sablefish, mackerel, vegetables high in oleic-acid.
  8. Eat Polyunsaturated Fats - Salmon, sardines, mackerel, herring, trout, fresh tuna, flax seed, walnuts, flax seed oil, soybean oil.
    • Raise good HDL and lower LDL - Omega fatty acids are considered anti-inflammatory.
  9. Breath – yoga and meditation decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night.
    • Inhale deeply and expand your belly. Exhale and release all of your tension. 

For more information on improving your blood pressure or to set up a health evaluation, please contact Crystal at 602.722.5627 or cjarvie@healthstyles4you.com.

by Crystal Jarvie  

Crystal Jarvie is certified integrative health coach for HealthStyles 4 You. She focuses not only on nutrition - but also on relationships, physical activity, career and spirituality – and how those five things are connected to your health and vitality. She’ll help you take your health to the next level. For more information, please visit www.healthstyles4you.com.

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