How to Lower High Blood Pressure

Without Using Medication

High blood pressure or hypertension is one of the most common health conditions in the

world. Most people diagnosed with high blood pressure are treated with medications.

This article will present some easy steps you can use to lower your blood pressure

without medications.

Method 1 of 6: Diet

1. Cook your own or buy low-salt or unsalted foods. Reduce or avoid table salt (sodium,

sodium chloride, NaCl). You definitely need a small amount of salt (sodium and chloride)

in your diet. Sodium helps regulate electrical processes in the nerves and muscles but

excess can cause you to retain excess fluids, which makes your blood have more fluid

volume. When your blood has more volume, your heart has to pump harder to move that

excess volume throughout the body. This causes the blood pressure to go up. (Whether

food tastes salty is not the point; so watering down soup will not help unless you pour off

1/2, or all the water.) Remember, it's not just the salt that you put on your food while

cooking or at the table, it's also the amount of sodium that's in the prepared foods that you

buy. Several processed, packaged foods contain sodium benzoate as a preservative. You

should become "label conscious" and buy "low salt/sodium" or "unsalted" foods and cook

without salt. However, be aware that products that replace sodium with potassium just to

make a "low sodium" claim can be more harmful.

2. Avoid ordinary processed-foods with salt and other additives, prepared, canned and bottled foods such as meats, pickles, olives, soups, chili and such, bacon, ham, sausage, bakery products and mono-sodium glutamate (MSG), and meats with added water (will have higher/added sodium content). Also avoid condiments such as prepared mustard, salsa, chile sauce, soy sauce, ketchup, barbeque sauce and other sauces. Many American diets include up to 5,000 milligrams (5g) of sodium daily which nearly all medical professionals consider extremely unhealthy. Try to get to below 2 g (2,000 mg.) per day.

Medical professionals often prescribe "low sodium diets" that consist of between 1100

and 1500 mg. daily. The American Heart Association advises that the human body

actually can function with eating as little as 200 mg. of sodium daily.

To get "good" flavor, there are multiple brands of salt-free seasonings that are zesty

combinations of ground, powdered spices and herbs. Plus, fake-salt products are not just

low or "lite" salt products -- but are salt substitutes (such as potassium based: potassium-

chloride, for example), and use that sparingly, as the flavor is different from sodium salt.

3. Eat a moderate, lean diet and avoid stimulants. Avoid caffeine, much chocolate, sugar,

white carbs (although pastas are not as quick to change to sugar as breads, pastries and

cakes are), candy, sugary drinks and excessive dietary fats. Try eating a more plant

based diet, instead of so much of meats, milk products and eggs.

4. Use less caffeine. Stopping coffee and other caffeinated beverage consumption will

lower blood pressure. But, even one or two cups of coffee can raise blood pressure into

the unhealthy Stage 1 level. If a person already has Stage 1 Hypertension, the coffee

usually complicates the problem further because caffeine is a nervous system stimulant.

Thus, agitated nerves cause the heart to beat faster, which raises the blood pressure. If

you are a person who drinks a lot of caffeine (more than 4 caffeinated drinks/day), you

may need to taper yourself off caffeine to prevent withdrawal symptoms such as

headaches.

5. Increase fiber. Fiber cleanses your system and helps control your blood pressure by

having digestive regularity. Most vegetables are high in fiber, especially those with leafy

greens. Many fruits, nuts, and legumes (beans and peas) are also rich in fiber, as are

whole-grain products.

Method 2 of 6: Natural remedies

1. Try taking some natural remedies. Check with your doctor to see whether a natural remedy may be a safe alternative to medication for you. Many natural remedies[1]have scientific evidence to show that they can lower high blood pressure.

The top supplements for lowering blood pressure are coenzyme Q10, omega-3, fish oil,

garlic, curcumin (from turmeric), ginger, cayenne, olive oil, nuts, black cohosh, hawthorn,

magnesium and chromium.

Take 1 teaspoon of apple cider vinegar 3 times a day. Dilute it with about a cup of water.

This works quickly and effectively.

Use garlic tablets or eat 1 raw clove of garlic a day.

2. Take B vitamins. Vitamins like B12, 6 and 9 can help lower homocysteine levels

in the blood that can lead to heart problems. You can also find these nutrients in

the daily foods you eat.

3. Eat foods rich in omega-3 and minerals such as potassium: tomatoes/tomato

juice, potatoes, beans, onions, oranges, fruits and dried fruits. Consume fish twice

a week or more. Fish is high in protein, and many types of fish, including salmon,

mackerel, and herring, also have high levels of omega-3 fatty acids, which lower

fats called triglycerides and promotes overall heart health.

Method 3 of 6: Minimizing stimulants

1. Stop smoking. Stimulants in cigarette smoke, like nicotine, can affect blood

pressure.[2] If you stop smoking, you can not only lower your blood pressure, but

you can also help your heart to become more healthy and reduce your chances for

other health-related diseases including lung cancer.

2. Lose weight. Carrying around extra weight causes your heart to work harder all the time and this increases your blood pressure. Imagine having an extra 20 pounds (9 kg) on your body. That would be the same thing as carrying around a 20 pound (9 kg) bag of dog food. Try walking around the block while carrying this bag of dog food. Soon, your heart will begin to beat faster and harder, you'll become out of breath, and you'll feel very tired. Eventually, you'll get to the point where you can't wait to put that bag down.

Imagine how hard it is for your body to carry around that extra weight all the time!

Unfortunately, many of us are carrying around a lot more than just an extra 20 pounds (9

kg). By losing this extra weight, your heart won't have to beat as hard and you'll lower

your blood pressure.

3. Avoid drugs and alcohol. Excessive use of drugs and alcohol can

damage many organs in the body including the liver and the kidneys. When these organs are damaged, they can cause a build-up of fluids in the body. As mentioned above, extra fluids make the heart beat harder and this increases the blood pressure.

Many drugs are stimulants. These cause the heart to beat faster. The faster the heart

beats, the higher the blood pressure goes. By cutting out drugs and alcohol you'll

succeed in reducing your blood pressure.

Some over the counter medications such as Ibuprofen for headache cause the body to

retain sodium. So, people using such products that retain sodium more than the body

naturally would -- have even higher stresses on their systems.

Method 4 of 6: Relaxation

1. Slow down to help your body relax from stress. Many people have a temporary rise in blood pressure when under stress. If you have high blood pressure because you are overweight or have a family history of hypertension, then stress raises it that much more. This is because your adrenal gland releases stress hormones which tend to cause your cardiovascular system to overwork.

If you are under chronic stress where you produce that stress hormone every day, then

your cardiovascular system will naturally go into a state where it is overworking. This

occurs due to the fact that the stress hormone increases your pulse, respiration and heart

rate, as in preparation for "flight or fight". Your body thinks you are in need of fighting or

running and naturally gets your body ready for either one. After prolonged stress, imagine

what kind of work the heart is placed under. So try some relaxation techniques:

Try taking a long walk to take the edge off a stressful day long before bed time. Make

time for decompressing each and every day.

Set aside around 30 minutes before bed to finish the day’s must-do tasks (10 minutes).

Do the personal hygiene things (10 minutes). Create calm-down time; try deep breathing

and/or meditation (10 minutes).

2. Meditate. Simply observing and slowing the respiration rate produces a significant reduction in

blood pressure.

3. Breathe deeply and slowly but not so slow as to cause discomfort, and listen to music if you

like, while relaxing to lower blood pressure. Do this until you fall asleep for instance or in break

time for 5, 10 or 15 minutes occasionally throughout the day.

4. Take a soaking hot bath or hot shower for 15 minutes which can actually

suppress one's blood pressure for several hours. Taking a hot bath just prior

to bedtime can help the body retain lower blood pressure for hours or even the

entire night.

Method 5 of 6: Exercise

1.Exercise. Walk every day for at least 20 to 30 minutes at a moderate speed of about 3.0 mph

(4.8 km/h). Study after study has demonstrated that the mere act of walking has a suppression

effect on hypertension. Can't walk outside? Used treadmills can be found at all sorts of online

sites for as little as $250. The advantage: walk even as it rains or snows outside. You can even

walk in your pajamas without the neighbors seeing you! But do yourself a favor. Walk every day

without fail. 30 minutes is all it takes, daily.

1. Monitor your blood pressure. You can monitor your blood pressure by using a sphygmomanometer and a stethoscope. Know the different ranges in reading your blood pressure. What is normal varies for children and older people. This will keep you on track to lower your blood pressure according to the levels listed below:

Normal blood pressure - 120/80 and below

Pre-Hypertension blood pressure - 120-139/80-89

First stage hypertension - 140-159/90-99

Second stage hypertension - : 160/100 and above

Tips

Exercising 30 minutes a day can really help lower blood pressure.

Individual serving of foods are also called low, moderate, or high in sodium. One apple or

other fresh fruit would be "low sodium" with a content of less than 100 mg.

The following list concerns total daily intake of salt/sodium, and can be related to adding

what one gets from each food (read the labels) for each specific food item:

o Low Sodium = 0 mg - 1400 mg (0 - 1.4 g)

o Moderate Sodium = 1400 mg - 4000 mg (1.4 - 4 g) Note: the "Recommended Daily

Allowance" (RDA) of sodium is about 2500 mg.

o High Sodium = 4000 mg (4 g) or higher.

Take fish oil tablets regularly. This can reduce your blood pressure.[citation needed] The

typical American diet is deficient in Omega 3 (fish oil), and restoring some balance here

may be the single most important thing you can do to naturally reduce your blood

pressure. This will provide many other benefits, as well. [Ed: such as?] However, do

research on the fish oil tablet product; there are some concerns about raised levels of

mercury from certain processed fish products.

Inexpensive and user-friendly software products may be found for weight loss, fitness

and health concerns.

Listening to or voicing rhythmic chants causes breathing tempo to stabilize, which in turn,

can be beneficial.

A juice fast (reduced calorie diet) might help some people; speak to your doctor first.

Warnings

Caution: know what is considered low blood pressure (hypotension) below 60/40 and at

this point seek immediate medical attention for that.

If your blood pressure ever reaches a reading of 180/110 or higher please seek

immediate medical attention. This is indicative of a hypertensive crisis which can cause

many complications and even death, if not treated right away.

If taken in excess, garlic can result in thinning of the blood, as can aspirin, and may

cause problems with blood clotting and bruising.

While all of these tips are effective in lowering your blood pressure without medications,

sometimes they are not enough. If your blood pressure stays at or above 140 mmHg over

90 mmHg (usually written 140/90) even while using these tips, you should see your

doctor. The consequences of untreated or unchecked hypertension include increased

risks of heart muscle thickening and hardening, diabetes, nerve damage,

and strokewhich can put a person in a wheelchair for the remainder of his/her life. Stroke

sometimes can alter a person's brain function enough such that speech is permanently

disrupted.

o Kidney failure is another consequence HBP which can require that a person be put on

kidney dialysis for life. If you find that engaging in prevention tactics is boring to you, just

write stroke and kidney failure on a piece of paper and tape that to your refrigerator as

a reminder of what can happen to you with high blood pressure.

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