How to Lower Blood Pressure Naturally :)

How you can lower your blood pressure naturally – starting now

How to lower blood pressure naturally is becoming more important to more people.

lower blood pressure naturallyOf course, there are plenty blood pressure-lowering medications you can take. However, the problem with taking blood pressure drugs is that not only do they have a lot of unpleasant side-effects, but once you start taking them you have to stay on them for life to keep your blood pressure down.

This is because high blood pressure medications don’t actually treat the cause of your high blood pressure, they just dampen the symptoms.

The advantage of lowering blood pressure naturally is that doing so addresses the causes of high blood pressure. This enables you to effectively bring your blood pressure down and keep it down – and without nasty side-effects.

You could say that to lower blood pressure naturally does have some side-effects but these are good ones. Being healthier, fitter, less stressed are side-effects you’re probably happy to have 🙂

So what’s the best way to lower blood pressure naturally?

 

How to lower blood pressure naturally

five causes of high blood pressure and what to do about themTo lower blood pressure naturally, you need to deal with the causes of your high blood pressure. These vary from person to person and there’s some element of genetics involved. However, whether hypertension runs in your family or not, there’s plenty you can do to lower blood pressure naturally.

The three main (non-genetic) causes are: eating and drinking unhealthy things, not being fit and active enough, and experiencing frequent stress.

So to lower blood pressure naturally, you need to deal with these three causes. You can focus on eating and drinking things which help lower blood pressure. You can get more exercise and be more active generally. And you can spend some time relaxing and learning how to lower your stress levels.

Which of these is the best way to lower blood pressure naturally depends on your own individual make-up and lifestyle. You might be quite sure already which of the above factors could be affecting your blood pressure. However, for many of us, our high blood pressure results from a combination of factors.

As such, the best way to lower blood pressure naturally is often to take a broad-based approach and adjust all these aspects of your lifestyle: what you eat and drink, how active you are, and how stressed you are.

For an overview on how to deal with the different causes of high blood pressure, you can click here to get our free report: Five Causes of High Blood Pressure and What to Do About Them

 

How to lower blood pressure naturally: 3 ways to start

To better explain how to lower blood pressure naturally, here are some specific examples to get you started.

1. Diet: eat more ‘real’ unprocessed foods

The main problem with diet for most of us is probably eating too many processed foods. I don’t just mean fast foods and take-out foods but also the plethora of ready-made goods sold in grocery stores and supermarkets.

These foods tend to be full of ingredients which contribute to raising blood pressure. Salt, so-called ‘bad’ cholesterol and trans fats are the ones which get the most bad press. But eating too many starchy foods based on refined grains – white flour etc. – can also cause high blood pressure. And scientists are now discovering that sugar is another serious culprit.

So in terms of how to lower blood pressure naturally through diet, the best thing you can do is stop eating these foods. It’s not just ready-made meals that are best avoided but also simpler ready-made foods. These include pasta sauces, condiments, pastries, cakes, processed meats, breakfast cereals. They often contain added sugar and salt – even the ones that aren’t obviously sweet or salt.

Instead, cook more of your meals from fresh ingredients. Eat plenty vegetables, fatty fish, beans and pulses. Snack on fruits, nuts and seeds. Some dairy is good too (rich in calcium for a start). And don’t worry about it being rich in fat because research is showing that low-fat diets aren’t all they’re cracked up to be.

Start at the beginning

It might sound daunting to change your diet this way but you can start with just one thing at a time – and you can start with your breakfast. Many of us eat breakfast cereals in the morning and we might think they’re healthy, but most of them contain a lot of added sugar.

Instead, have a bowl of oats in the morning. In the winter go for hot steaming porridge (you can add nuts and seeds and fruits and spices) and in summer try a bowl of crunchy muesli (again, make it yourself if you can or look for versions that don’t have added sugar).

The advantage of oats is that they are good for your blood pressure – eating oats can actually lower your cholesterol levels and stabilize your blood sugar levels, as well as keeping you going for a good while.

2. Exercise: go for a walk

There are so many ways you can exercise and be active, but perhaps the simplest is to walk. Not only is walking easy to integrate into your everyday lifestyle (with a bit of imagination), but it’s also suited to all levels of fitness.

Try going for a short walk in the morning – even if just for ten or fifteen minutes. Walk as briskly as is comfortable for you. If you can, do the same again early evening, after your day at work. Walking is not only good for the heart and blood pressure but also helps work out stress and calm the mind.

Exercise releases ‘good mood’ chemicals in your brain so you’ll not only the physical benefits but also benefits for your mind. Which brings us to the third way to lower blood pressure naturally:

 

3. De-stress: do some slow breathing

If you have a high-stress lifestyle – or even if you don’t – it can be really helpful for lowering blood pressure to take some time out every day to focus on relaxing. As with exercise, there are many ways you can learn to relax – yoga and meditation are the classic methods. But even things as simple as listening to music can be relaxing.

One technique that’s becoming increasingly popular is slow breathing. In 2013, the American Heart Association reviewed studies of slow breathing and found that slow breathing can lower your blood pressure literally within minutes. It’s actually the fastest way to lower your blood pressure without medication.

lower blood pressure naturally with slow breathingTo get the most benefit, you really need to breathe slowly for at least fifteen minutes. The studies found that doing slow breathing for fifteen minutes a day could not only lower your blood pressure while you were doing it, but also help lower your blood pressure generally – as long as you keep practising it regularly.

Setting aside quarter of an hour each day to breathe slowly can really help you relax and lower your blood pressure naturally. After all, what’s more natural than breathing?

Many people find it helpful to use audio tracks with timed breathing prompts to breathe along with. You can listen to some samples here and see what you think: slow breathing audio samples

 

How to lower blood pressure naturally – the easy way

Of course there are many more ways you can increase your activity. And many more ways you can reduce your stress levels and learn to relax more deeply. And there are many healthy things you can eat and drink in order to lower your blood pressure naturally.

However, to make it simple, we’ve put together a guide to lowering your blood pressure naturally.

lower your blood pressure naturallyThe guide outlines proven strategies on how to lower your blood pressure and keep it low through easy, effective and enjoyable changes in lifestyle.

The guide is arranged into nine easy to follow steps. These steps are based on the principle that positive incremental change is always best in health matters. Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally  – The Complete 9 Step Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications. Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

NOTE: You currently get a free set of slow breathing audio tracks with the guide, to help you relax and lower your blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

 

The Best Natural Ways To Lower Your Blood Pressure

It’s well established by now that the main causes of high blood pressure – in terms of lifestyle, that is – are diet, fitness, and stress. In other words, if you’re eating and drinking the ‘wrong’ things, not being active enough, and being over-stressed, then you’re more likely to develop high blood pressure. And if you already have high blood pressure, then all these things are probably making it worse – or at least, not helping your blood pressure levels.

So it follow that the best natural ways to lower your blood pressure are to change what you eat and drink, your activity levels and your stress levels.

Easier said than done, right? Well, yes. However, using the best natural ways to lower your blood pressure doesn’t have to be an uphill struggle. Depending on your lifestyle just now, you may only have to adjust a few things to see effects on your blood pressure. Or you may have to change your day-to-day life quite dramatically.

Even in the latter case though, you can still take it gradually and make small alterations bit by bit. That’s usually the best way to change anything anyway – not only are you more likely to stick with a different way of doing things if you do it gradually, but it’s also easier for your body (and your brain!) to get used to the change.

 

The best natural ways to lower your blood pressure 1: eat and drink well

First of all, let’s look at what you eat and drink. One of the best natural ways to lower your blood pressure is to stop – or drastically reduce – the amount of processed foods and drinks you eat. That doesn’t just mean ready-made microwave meals and soft drinks but anything that’s processed – pastries, pies, cakes, breads, breakfast cereals, pasta sauces, condiments and salad dressings, even many canned foods.

Before you start to panic, that doesn’t mean you can’t eat pies, breads, pasta sauce etc, but simply that you’re better to make them yourself, or look for versions that contain very few and very simple ingredients.

The main ingredients you’re trying to avoid are added sugar and added salt. Salt is easier to spot on food labels – salt or sodium (or MSG, monosodium glutamate – terrible for blood pressure).

However, avoiding added sugar is equally if not more important than watching out for salt. Most people know by now that too much salt is likely to raise your blood pressure. However, it’s not such common knowledge that too much sugar will do the same. And what counts as too much sugar is not much!

Added sugars are the problem here (natural sugars such as those in fruit don’t affect your blood pressure in the same way). However, it can be hard to know whether a processed food contains added sugar as it goes by many different names, e.g., cane juice, corn sweetener, corn syrup, dextrose, fructose, high fructose corn syrup, glucose, maltose, malt syrup, the list goes on.

best natural ways to lower your blood pressure - eat welSo it’s easier to avoid processed foods altogether and either make it yourself or buy freshly made products from local stores – e.g., wholegrain bread from your local baker is a healthier option than mass-produced bread from a supermarket. And a bowl of wholegrain oats (with nuts, seeds, a little honey) is far better than a sugar-coated breakfast cereal. Even commercial granola bars are packed with sugar so make your own granola or muesli. That way you can have it exactly how you like it too.

Other food and drink tips:

  • don’t worry about a low-fat diet but eat plenty unsaturated fats – e.g. those in olives, olive oil, nuts, seeds, oily fish like salmon and mackerel
  • eat whole grain products rather than refined grain produces – so replace white bread with wholegrain bread, regular pasta with wholegrain pasta, white rice with brown rice etc.
  • eat lots of fresh vegetables and fruits – try and eat different colours in a day too to get the full range of beneficial plant nutrients
  • watch how much coffee you drink as it may be affecting your blood pressure more than you realize – try more tea – green tea, herbal tea – hibiscus tea has particular BP-lowering effects
  • also cut out sodas, soft drinks, sports drinks – go for coconut water which is rehydrating and can help lower blood pressure, or smoothies containing vegetables as well as fruits
  • a bit of booze may actually help your heart and blood pressure but, of course, too much is very harmful – sticking to a drink or two a day at most is probably best

(Many more food and drink tips in our guide to lowering blood pressure naturally, below)

 

The best natural ways to lower your blood pressure 2: get moving

Exercise is undoubtedly one of the best natural ways to lower your blood pressure, strengthen your heart and improve your health in general. What’s called aerobic exercise is what you want to do – exercise that gets your heart beating harder and lungs working harder (enough so that you’re still able to speak short sentences but are a bit too much out of breath to talk for too long at a stretch).

Going for a brisk walk first thing or when you get home from work/your day’s busy-ness, is one straightforward way to be more active. Cycling is great too. In fact, anything which gets you moving – hoovering, gardening, sex, DIY.

You can also do handgrip exercises daily and they don’t even involve getting out of your chair. They aren’t a replacement for good aerobic exercise but they are one of the best natural ways to lower your blood pressure. More details here: handgrip exercises for lower blood pressure

 

The best natural ways to lower your blood pressure 3: relax….

The third of the best natural ways to lower your blood pressure is to relax more. Yep, even if you don’t have a fast-paced high-adrenaline lifestyle, you might still be finding yourself feeling tense, tired and stressed too much of the time. Actually, even feeling stressed a little bit of the time can have detrimental effects on your blood pressure.

There are many ways you can reduce your stress levels. Many people recommend taking up traditional practices such as yoga and meditation, and there are yoga and meditation classes and drop-in groups in many towns and cities these days.

One of the newer techniques is laughter therapy – read about it here, and if you can find a group near you, go for it because it sounds like great fun!  High blood pressure? Laugh it off

best natural ways to lower your blood pressure - relaxOne of the simplest and most effective things you can do though is to make time every day for a period of slow breathing. There’s a lot of research now that shows this to be one of the best natural ways to lower your blood pressure and the quickest.

Slow breathing will lower your blood pressure within minutes – so it’s a good skill to have when you’re in a stressful situation. But doing it regularly will also lower your general blood pressure levels in the long-term. You can read more about it here, and also find some audio tracks which you can breathe along to: slow breathing

 

That’s just a quick run-through to start off with. There’s a lot more information on all of these topics on this website. You can use the search bar in the top left to search the website.

You can also have a look at our guide to the best natural ways to lower your blood pressure: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

The best natural ways to lower your blood pressure – all in one book!

This guide goes through everything I’ve talked about in this post but more thoroughly and in far more detail. You’ll find everything you need to know about the best foods and drinks for lowering your blood pressure (as well as avoiding the bad stuff, there are also lots of foods and drinks which will actively help lower your blood pressure).

There’s also a lot more about easy ways to be more active and how to incorporate exercise into your everyday life. And there’s information about many different approaches to stress reduction and just being more at ease in general.

lower your blood pressure naturallyNow, that’s quite a lot to be getting on with. But to keep it simple, the guide is laid out in 9 straightforward steps. You just follow the advice for each step – take it a week at a time or a month at a time, whatever suits you – and you’ll be on your way to lower blood pressure and better health in general.

Not only is the guide easy to follow but it’s also enjoyable to follow, with lots of tasty food and drink suggestions, and useful tips and insights on lifestyle changes. Little things that – put together – can make a big difference.

Lowering your blood pressure naturally doesn’t have to be hard!

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.
(Post by Alison)

Image credits: vegetables – Peyri Herrera, girl meditating – Caleb Roenigk, both via Flickr.com

How to lower high blood pressure

There are two basic approaches to how to lower high blood pressure:

1. Take blood pressure-lowering medications

2. Adjust your diet and lifestyle to lower high blood pressure naturally

How to lower high blood pressure: drugs or natural methods?

Taking blood pressure-lowering drugs is certainly effective in lowering high blood pressure for most people. However, this often comes at the cost of pretty unpleasant side-effects.

The other downside to relying on anti-hypertension drugs to manage high blood pressure is that they don’t actually treat the causes of high blood pressure, they just control the symptoms. So in order to keep your blood pressure down, you have to keep taking these drugs for the rest of your life. Depending on where you live in the world, this may not be cheap!

In contrast, lowering your blood pressure by natural methods means addressing the causes of your high blood pressure – so you’re actually making yourself healthier and lowering your blood pressure as a consequence.

So if you’re interested in the quality of your life, as well as your blood pressure, then a natural approach is far better.

(And if you’re looking at quantity too, there’s no actual evidence that taking blood pressure drugs actually makes you live any longer, whereas taking steps to become healthier is definitely likely to make you live a longer, more vigorous life).

You can of course combine both approaches – and make changes to lower your blood pressure naturally in order to reduce your dependence on medication or just to complement it. It’s really up to you.

 

How to lower high blood pressure naturally

So how to lower high blood pressure naturally? Well, there are three main causes of hypertension (aside from genetic causes) and you can do something about each or all of these.

1. Fitness

how to lower high blood pressure

The fitter your heart, the healthier your blood pressure and the best way to get your heart in better shape is to exercise more. This doesn’t have to involve gyms and lycra (unless you want it to) – it can be just going for a short walk twice a day.

Walk as briskly as you can, till you’re feeling your heart and lungs working harder. And try to find more times in your day when you can walk – e.g., walk to the local shops instead of driving, or park further from your work and walk the rest of the way there.

2. Stress

For many people, stress is a factor in high blood pressure. It might not be easy to change your lifestyle right away but you can do simple things to help yourself relax more like setting aside fifteen minutes to breathe slowly.

Doing slow breathing brings your blood pressure down within minutes, but doing it regularly has also been proven to lower high blood pressure over the long-term too.

If you find it easier, try doing guided slow breathing with audio tracks – you can listen to samples of slow breathing tracks here: breathe-slow.com

3. Food and drink

And last but certainly not least – diet. What you eat and drink has a huge effect on blood pressure. There are so many changes you can make in this regard to lower high blood pressure. Here’s just a few to start with:

– ditch processed and ready-made foods (e.g., ready meals, pastries, pies, cakes, processed meats, even some bottled and canned goods)  – these usually contain too much salt and also a lot of added sugar, which is as bad for blood pressure as too much salt (or more)

– eat more vegetables and beans and pulses – good healthy fibre plus lots of blood pressure-lowering plant nutrients

– replace refined grain-based products (white bread, pasta etc., cakes, pastries) with whole grain versions

– instead of sugary and starchy snacks, go for nuts, seeds, fruits, even dark chocolate

– avoid processed meats – anything smoked, salted, cured or with preservatives added –  but fresh meat is fine (more studies now show fresh red meat is not actually bad for blood pressure in moderation, but processed red meat is)

– eat more fish especially fatty fish like salmon, mackerel, herring

– use plenty olive oil – it’s full of healthy fat that’s good for the heart

– avoid sodas and soft drinks (even diet versions) like the plague – drink water, coconut water, smoothies (using whole fruits and veggies), tea, herbal tea, pure fruit juice occasionally…

 

How to lower high blood pressure – and keep it low

Of course, how to lower high blood pressure through your diet involves more than just juggling ‘good’ and ‘bad’ foods. It’s all about balance, and changing what you eat and drink in a holistic way and in a way that’s realistic for you.

The same goes for finding ways to be more active and managing your daily routine so as to reduce stress and sleep well.

None of these things are instrinsically difficult but what can be hard is trying to figure out what to do, when to do it and how to do it.

In order to make it easier, we’ve put together a guide on how to lower high blood pressure naturally.

Our guide covers all these aspects of lowering blood pressure – what you eat and drink, ways to be more active, plus lots of relaxation techniques and approaches: a broad-based approach which ensures that whatever the cause of your high blood pressure, you’ll be dealing with it.

lower your blood pressure naturallyThe guide outlines easy, effective and enjoyable changes in lifestyle and takes you through them in nine easy-to-follow steps.

These progressive steps are based on the principle that positive incremental change is always best in health matters. Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Fastest Way to Reduce Blood Pressure Naturally

I started off looking for the fastest way to reduce blood pressure naturally

fastest way to lower blood pressure naturallyWhen I was first diagnosed with high blood pressure (175/110) I realized I had to make some changes.

I had read somewhere that garlic was helpful to lower blood pressure and too much salt raised it.

So I reduced my salt consumption and ate garlic everyday hoping that would fix it.

It didn’t. My blood pressure remained high and later on went up to 190+.

You see, we all want a simple, quick fix to our problems and of course we want to find the fastest way to reduce blood pressure naturally.

But the fact is that when it comes to high blood pressure it’s not quite so straightforward.

Well, that’s not quite true. There is one very simple way to lower your blood pressure within minutes. And that’s to breathe more slowly.

 

The fastest way to reduce blood pressure naturally is slow breathing

Yes, slow breathing has been shown to lower blood pressure rapidly. This is particularly relevant if you’re in a stressful situation, as when we’re stressed we tend to breathe more rapidly. And our heart rate and blood pressure rise. So taking a few slower breaths can not only help clear your head but also reduce your blood pressure and heart rate.

However, breathing more slowly can reduce your blood pressure even if you’re not stressed. To really get the full effects, studies have shown that you need to breathe slowly for at least ten to fifteen minutes.

Early evidence also suggests that doing periods of slow breathing regularly can reduce blood pressure in the long-run too. In other words, the effects can potentially be lasting.

You can read more about how slow breathing is the fastest way to reduce blood pressure naturally in this article on our sister website here: Quickest way to lower blood pressure without medication

 

But aren’t medications the fastest way to reduce blood pressure naturally?

3 exercises to lower blood pressure without having to get out of your chair - free reportMany of us assume that the fastest way to reduce blood pressure is to take medications. However, if you think prescription medication is the simple fix for high blood pressure, think again. The pharmaceutical industry has yet to produce a drug that actually cures high blood pressure.

Sure, there are pills that can lower your blood pressure – if you continue to take them day after day. But it’s not a real cure because your blood pressure will shoot back up if you stop taking them regularly. Add to that all the unpleasant side effects many of us suffer from taking these drugs and you can see why methods of lowering your blood pressure naturally are better.

Additionally, when you consider the statistic that more people die of heart disease while on anti-hypertension medications than those who aren’t on them, you realise that these medications don’t offer the protection that we might have hoped for.

For more easy exercises you can do to lower your blood pressure, click here to download our free report: 3 Exercises to lower blood pressure without having to get out of your chair.

 

Reduce blood pressure naturally and permanently

The effects of slow breathing are powerful but they wear off, unless you have been practicing it regularly for a while. Even then, if your blood pressure is seriously high, you are likely to need to support this with other measures in order to get your blood pressure down to a healthy range.

If you have high blood pressure and want to lower it without medications (or make a gradual shift from medications to natural cures), here’s the skinny: you have to move to a healthier diet and complement it with exercises.

Simply reducing salt consumption and eating a clove of garlic a day won’t cut it.

Yes, I know, superfoods are all the rage in the media, but no food is that super alone.

reduce blood pressure naturally with cayenne pepper

Can cayenne reduce blood pressure?

For example, I was asked the other day,  “Does cayenne pepper reduce blood pressure?”  Yes, cayenne has been shown to be beneficial to your heart and circulatory system. And yes, cayenne can help reduce your blood pressure. But no, simply taking a dose of cayenne everyday probably isn’t going to be the answer to your blood pressure problems.

The same could be said for other beneficial foods such as garlic, celery, oatmeal, bananas, apples, tomatoes, onions, dark chocolate, you-name-it. All these foods can assist in reducing your blood pressure and getting your body back in balance. But they can’t do it by themselves.

Superfoods are not enough

Mind you, I’m talking about seriously high blood pressure here. Sure, any one of these foods eaten daily might help reduce your blood pressure a few points. But is that going to be much consolation to someone banging in at 175+ systolic?

But don’t despair.  Reducing your blood pressure naturally isn’t rocket science. Anyone can do it.

And no, you’re not going to have to give up everything pleasurable in life and live like a monk.

The truth is, once you start shifting to a healthy blood pressure lifestyle you’ll find yourself enjoying life more, not less. Remember, good health is the underpinning of real  happiness and pleasure.

In a nutshell, you can lower your blood pressure naturally by:

  • lowering your stress levels through meditation, yoga, slow breathing exercises (I prefer to use slow breathing exercises myself)
  • getting your heart beating and blood flowing through physical exercise such as walking, jogging, sking, etc. (I climb the hill behind my house regularly).
  • eating less bad foods such as table salt, processed foods containing trans-fats, etc.
  • eating more good foods such as vegetables, olive oil, nuts and seeds, fruit, etc.

Using these techniques together I have managed to lower my blood pressure of 195 / 120 range in March 2009 to often under 120 / 80  in the course of 4 to 5 months.

 

How to lower your blood pressure naturally

I’ve now put together a guide to lowering your blood pressure naturally which shows you exactly how to accomplish this drop in blood pressure without becoming a slave to medications.

As I mentioned above, there can be several factors involved in high blood pressure. So the best way to lower your blood pressure without drugs is to apply a broad approach – covering all causes and cures with natural home-based remedies.

fastest way to reduce blood pressure naturallyThe guide contains simple and proven strategies to lowering your blood pressure and keep it low through easy, effective and enjoyable changes in lifestyle.

It’s laid out in nine easy-to-follow steps which you can take at your own pace. Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

With the guide, you also get a set of guided slow breathing audio tracks. These are tracks with breathing prompts and background music which you can breathe along with. Remember, slow breathing is the fastest way to reduce blood pressure naturally. And doing guided slow breathing helps you to do it most effectively and for maximum benefit 🙂

I hope you find the guide and the slow breathing trracks helpful. This approach has certainly worked for me!

Simon

 

(PS. Cayenne photo by Maja Dumat via flickr.com)

 

High Blood Pressure Control – What’s the best way?

High blood pressure, also known as hypertension, is a growing concern in among people in Western industrialized countries. The instance of hypertension has been steadily on the increase for years. Given that it is associated with heart attack, stroke and premature death it’s easy to understand why people are seeking high blood pressure control.

Controlling blood pressure with medications

The common medical practice is to prescribe anti-hypertension medication for high blood pressure. Although medications can be successful in high blood pressure control it also has its drawbacks. Many of these medications have side effects such as headaches, dizziness, coughing, impotence, kidney damage, and depression.

Another drawback is that even those these medications can control high blood pressure they don’t actually cure it. If you stop taking the medications you are at risk of your pressure going straight back up to former levels. This means that if you want achieve healthy BP levels by medication alone you are condemned to taking them for the rest of your life.

Alternative High Blood Pressure Cures

Thankfully there are a number ways to achieve high blood pressure control without the use of medications. These alternative methods may require you to adopt a more healthy lifestyle – but they don’t cost a lot of money, anyone can do them, and you feel much better for it in the long run.

Below are a list of seven alternative methods to reduce BP and avoid the pharmaceutical merry-go-round.

1. Losing some weight can help bring your BP down. Too much weight causes a strain on your heart which raises your blood pressure. Lose a few pounds, and you will drop a few blood pressure points.

2. Take Vitamin C supplements everyday. Several studies have shown a drop in BP when vitamin C intake is boosted – although it’s not completely understood why vitamin C has this effect on lowering blood pressure. Use a high quality Vitamin C supplement is safe to take and has other benefits than just a reduction in BP.

3. Get Your Sodium/Potassium Ratio balanced. When potassium and sodium (salt) are in harmony, blood pressure levels are OK. A healthy ratio of potassium to sodium is quoted as 5 parts potassium to 1 part sodium. Many of us in the Western world have a potassium to sodium ratio of 1 to 2 – which is the opposite of what it should be. Using too much table salt and eating too much processed foods is at the root of the problem. We need to add more fruits and vegatables to our diet to increase our potassium levels. Use natural sea salt in moderation and try to eat less (or none) of processed foods that have high sodium (salt) levels. In short, more potassium and less salt equals lower blood pressure.

4. Get sufficient doses of Vitamin D which helps regulate blood pressure. The good news is that Vitamin D is absorbed by the skin when exposed to sunshine. So get out there and catch some rays. Mind you, many of us who live up north don’t get enough sunshine / Vitamin D, especially in winter. In place we can take vitamin D3 which is the form of vitamin D that is easiest to absorb.

5. Physical exercise can do wonders for your sense of well-being as well as a powerful method for high blood pressure control. If your not used to doing any exercise start with a walk around the block at least once a day. In time maybe you could move it up to long walks or even jogging. Anything that gets your heart beating and your blood circulating is good for your overall health and will result in a reduction of blood pressure.

6. Too much stress in your life can cause hypertension. Stress releases cortisol which can cause weight gain, immune suppression, and high blood pressure. Consider stress reducing activities as an effective method of high blood pressure control. There are a number of ways to help you reduce stress such as yoga, meditation, aromatherapy and slow breathing exercises. Laughter is also know as a stress busting activity so go see a comedy now and then. High blood pressure? Just laugh it off.

High Blood pressure Control – It’s your choice

The important thing to remember is that when it comes to high blood pressure control you have choices. You can take prescription medications accepting the potential negative side effects or you can introduce alternative methods outlined above to get your blood pressure back to normal levels.

If you are currently taking anti-hypertension medications you may want to consider introducing alternative methods to reduce blood pressure and slowly reducing or even eliminating your medications – in consultation with your doctor, of course.

To get started using alternative methods to reduce your blood pressure download the report Start Lowering Your Blood Pressure Today.

lower blood pressure guide cover

Click here to download

This report presents three simple methods of natural blood pressure reduction which you can start doing today and get right on the road to a healthy blood pressure.

Inside you’ll find out:
  • the three main natural methods of high blood pressure control, including –
    • one dietary change to start lowering your cholesterol levels
    • one simple exercise to boost your heart health
    • one easy relaxation technique to get your stress levels down
This report is for everyone – whether you:
  • currently have high blood pressure
  • suffer from hypertension medication side-effects
  • would like to know how to avoid developing high blood pressure later on

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Diet and Exercise to lower blood pressure

How I lowered blood pressure without drugs

It’s been just over 5 months since I dispensed with high blood pressure medications (that weren’t working and had unpleasant side effects) and began exploring alternative cures.

Yesterday was a big milestone. For the first time ever my blood pressure was monitored below the much slated ideal of 120/80. After doing a slow breathing exercise for 15 minutes it came in as 116/79.

Of course I was suspicious at first as because my blood pressure is usually in the 125-135 / 85-95 range. Given that my parents both suffered from high blood pressure and my higher blood pressure is most likely ‘in the genes’. So I figured that’s about as good as it’ll get for me. So I took the reading again at it this time it came in at 111/ 76 – amazing!

Amazing when you consider I was consistently 190+/120+ only five months before, plagued by headaches, heart palpitations, and the end of my life seemed to be approaching rapidly. You could say I’ve come a long way.

So what’s the secret to my new found health and ‘normal’ blood pressure? Two things – Diet and Exercise.

diet and exercise for lower blood pressure

 

Diet and Exercise to Lower Blood Pressure

Exercise includes:

  1. A 30 minute walk up the hill behind my house that gets my lungs and heart working two or three times a week
  2. Taking 15 minutes off for a slow breathing exercise (assisted by guided slow breathing audio tracks)

Diet includes:

  1. Drinking water more often (I prefer it carbonated)
  2. Having a bowl of oatmeal every morning
  3. Supplementing my daily diet with 500mg Vitamin C, multi vitamin (including 100mg Magnesium), 600mg Calcium, Cod Liver Oil capsules (Omega 3), 30 drops of Hawthorn tincture
  4. Virtually eliminating processed foods and just sticking with the basics
  5. Apples, bananas, celery, onions, garlic, tomatoes, (among other things of course)
  6. Cayenne powder, apple cider vinegar, and only the best extra vigin olive oil
  7. Reduction in the amount of salt I consume – I now use the Celtic Sea Salt (Sel de Gurerande) naturally harvested from the coast of Brittanny, France (as they have done it for centuries)
  8. Less red meat, more chicken and fish
  9. Red wine and dark chocolate everyday
  10. … and more nuts.

In a nutshell that’s about it. I now live a much healthier, relaxed and trouble-free life with optimal blood pressure as well. It’s more than I would have imagined 5 months ago but now there’s no turning back. My final curtains have receded well off into the distant future.

 

How to lower your blood pressure naturally – the book!

How did I know what to do and eat to lower my dangerously high blood pressure? I did a lot of research and reading, including Get Natural! by Kevin Riley, the best step-by-step guide to lowering blood pressure naturally.

Well that’s what has worked for me. Please leave a comment and tell us what’s worked for you.

UPDATE: Kevin Riley’s guide is no longer available, so my partner and I have researched and written our own guide – Lowering Your Blood Pressure Naturally – The Complete 9 Step Guide.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the picture for more information.

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

 

Info on High Blood Pressure – and How to Lower It

info on high blood pressure by Simon Foster

Simon Foster (me!)

There’s loads of info on high blood pressure out there. So much so that it can be quite overwhelming. However, lowering your blood pressure doesn’t have to be complicated. The best way to lower your blood pressure and get your body back in balance is through diet and exercise. It’s really as simple as that.

The worst way, in my opinion, is also the most common – taking prescription medication to artificially lower your blood pressure while not changing the factors that led to high blood pressure in the first place.

So what causes high blood pressure?

Some people might object saying that high blood pressure is caused by genetic factors outside of their control.

I would agree that a lot of blood pressure problems can be ascribed to genetic factors. But that’s not the same as saying that nothing can be done about it, or saying that prescription medication is the only solution.

Some people, like myself, seem to be genetically predisposed to high blood pressure. It runs in my family apparently. My mother had high blood pressure and my father, who is still alive, regularly takes half a dozen pills a day for this and that including high blood pressure.

I have taken another path. Instead of resigning myself to a lifetime on pills, I have made an effort to regulate my blood pressure through diet and exercise.

What is considered high blood pressure / hypertension?

9 tips - info on high blood pressureThe old rule of thumb was that 100 plus your age was an acceptable blood pressure. It was more accepted then that blood pressure naturally rises with age.

The new regime says that everyone should be at or below 120/80. This has been a great boon to international pharmaceutical corporations as it means virtually everyone above the age of forty is now eligible to be prescribed a lifetime of daily pills. If I sound cynical it’s because I am.

(You can read more on this here: Normal Blood Pressure versus Ideal Blood Pressure.)

Lowering my blood pressure through diet and exercise hasn’t been instant. But my blood pressure has been kept down over the months to an acceptable level. No, I’ll probably never enjoy blood pressure consistently below 120/80 –  it’s not in my genes. But as long as I consistently remain below 140/105 (usually in the 130/90 range) I figure that’s OK for me. I’m not in a high risk category for heart disease or stroke. And I feel better and more fit than I have for many years.

 

But what’s the problem with taking blood pressure medications?

So why do I shun hypertension medications? It’s not the cost. I could get them for free here in the UK. No, it’s because blood pressure-lowering medications do not fix the problem. If they did, after your blood pressure was down you could stop taking them. But the pharmaceutical industry has yet to create a drug that can really fix blood pressure. Sure, their drugs artificially lower your blood pressure. But stop taking them and it shoots right back up.

Statistics show that more people die from heart disease and stroke while on blood pressure-lowering medication. That’s not to say that these medications are causing heart disease or strokes. But if you think that you’re safer on them then think again.

And then there’s the high blood pressure medication side effects. My only experience with a blood pressure lowering medication was for 8 week with Rampril – an ACE inhibitor. For 8 weeks I had an irritating dry cough day and night while my blood pressure refused to come down from its 190+/120+ readings. I’ve read about even worse side effects with some other medications but have no experience to validate.

So .. the Rampril went in the bin and I embarked on a new regime of diet and exercise. Within one month my blood pressure was beginning to drop. Within 3 months my blood pressure readings were consistently below 135/95 and occasionally as low as 118/79 (rare but does happen).

 

Diets to control high blood pressure or recipes for hypertension 😉

Moving to a blood pressure-lowering diet means eating less of somethings and eating more of others. It’s not all about moving simply to a bland diet of ‘healthy foods’ that suck much of the culinary pleasures out of life. Not at all. My new diet included things like a glass of red wine and dark chocolate once a day, among other things.

My new diet also involves a bowl of oatmeal every morning and some vitamin supplements. Currently I take each morning calcium, magnesium and vitamin D, vitamin C, and cod liver oil capsules. I also have 20 odd drops of Hawthorn tincture in a glass of water every day.  I make the tincture myself as we are blessed with many Hawthorn trees here growing up on the mountains.

My blood pressure-lowering exercises involve walking more. For me it’s a 20 minute hike up the mountain when the weather is friendly. (I live part way up a mountain in Wales.) When I get to the summit I eat an apple I usually take with me. Yep, that’s part of my diet.

Other exercises involve slowing your system down with breathing exercises and the like.

UPDATE: Click here to try out the new slow breathing program I’ve created to lower your blood pressure: Breathe-Slow.com

 

Here are 9 quick tips on lowering your blood pressure naturally:

Get more physical activity

To keep your heart healthy it needs exercise to keep fit so that it can pump blood efficiently through your body. Aim for 30 minutes of reasonable exercise a day, though this can be in shorter chunks of e.g, walking, cycling, going up and down the stairs. Keeping fit is good for your physical health and keeps your blood pressure under control.

Stop smoking

Smoking increases blood pressure. A smoker is twice as likely to have high blood pressure than a non smoker. The good news is that when you stop smoking, blood pressure will start to come down.

Make sure you’ve got a well rounded diet

A balanced diet can help to reduce the risk of developing high blood pressure. Plenty of fresh fruit and vegetables, fish, nuts and seeds, and wholegrains. Try to cut down or avoid altogether foods that are high in trans fats and sugar – like biscuits, cakes, pastries, and many processed foods. (Watch out for low-fat foods too – often full of sugar instead of fat, which is worse for you!)

Eat less (or no!) processed foods

Processed foods tend to be full of the things that tend to increase blood pressure: salt, sugar (even artificial sweeteners), trans fats, and all kinds of other unhealthy additives. Probably the simplest and most effective thing you can do to improve your diet is to cut down – or cut out – processed foods, ready-made meals, and take-out foods. For example, don’t buy a jar of pasta sauce (most now contain sugar) but make your own from canned or fresh tomatoes, herbs, onions and garlic. Don’t eat breakfast cereals and granolas which contain added sugar, but eat a bowl of oats. And if you really want a slice of cake, make it yourself and use honey instead of white sugar.

Reduce salt and use better salt

Too much salt can lead to hypertension. Eat less processed foods with a high salt content. Avoid pouring too much salt on your meals and use naturally harvested sea salt for additional nutrition.

Lose extra weight

Extra weight increases the risk of high blood pressure, heart disease and diabetes. Losing weight can be a good way to look and feel healthier as well as lower your blood pressure.

Get enough water

Drink plenty of water. It can improve your concentration and help you from over eating. Stay hydrated by drinking plenty water throughout the day. More information on this here: How Much Water Should You Drink Per Day? (Fitness Jockey website)

Various kinds of tea can also be beneficial, especially teas with hibiscus. Coconut water and beet(root) juice have particular blood pressure-lowering benefits, as well as keeping you hydrated.

Go easy on the sugar

Too much sugar can affect your health leading to diabetes and cardiovascular diseases. Reduce intake of foods rich in sugar content. (Again, read the labels of all processed foods you buy as even foods that aren’t sweet often contain added sugar. Anything ending in ‘-ose’ is a sugar.)

Reduce stress and generally relax more

There is a definite link between stress levels and hypertension. Reduce stress and your blood pressure will lower accordingly. Laughing a lot is a good way to reduce stress and blood pressure so watch funny films or hang out more with your funniest friends 😉

 

I hope over the coming weeks to fill in all the details of my diet and exercise that have worked so remarkably well in lowering my blood pressure from dangerously high levels as a resource for others struggling with high blood pressure problems too.

If you have any questions and or suggestions please leave a comment. I will attempt to answer all feedback.

Take care, we’re all in this together.

P.S. If you suffer from high blood pressure and are considering alternative treatments being promoted on the web, be sure to check out my review pages (links in the top menu). I’ve checked most of the popular ones out and give you an objective assessment – warts and all!

More info on high blood pressure and how to lower it!

info on high blood pressure and how to lower it naturallyANOTHER UPDATE! My partner Alison and I have now put together a book on how to lower high blood pressure naturally.

We did this because the most popular book, and the one I used – Get Natural! by David Riley – is no longer available. So we have researched and written our own guide. It’s up to date and comprehensive, covering everything you need to know about how to lower your blood pressure naturally. But don’t worry. While it contains a LOT of information, the book is laid out in nine easy-to-follow steps.

As such, we’ve imaginatively titled it: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

You can work through each of these steps at whatever pace suits you – one a week, one a month. You just make small changes, bit by bit, and before you know it, you’re eating a healthier diet, being more active (in a way that’s integrated into your daily routine), and making a little time to ensure you’re relaxed and unstressed… And ultimately having not only lower blood pressure but a healthier and happier life in general!

Just click on the pic for more information. At the moment, we’re also giving away our guided slow breathing program for free when you buy the book. Enjoy!

 

Blood Pressure Blues

Last summer (2008) my father (whom I was visiting in eastern Canada at the time) badgered me to have a blood pressure test at the local pharmacy. I’d didn’t think much of it and went along with it. I got a reading of 158 / 95 which was on the high side but not critical.

So in response I cut down on my salt intake.  I continued on my single handed sailing journey up to Iceland and back down to Wales arriving back home in mid September. (You can check out my sailing blog here)

My girlfriend who worked at a pharmacy and nursed her ailing mother had a blood pressure monitor and  a few occasions that I was tested I was in the 155 / 100 region. Not too alarmed I cut down more on my salt intake and started eating garlic regularly. (I had read somewhere that it was effective in lowering blood pressure).

This winter I started feeling run down more often than usual. Mild headaches too frequent also. Then my heart when funny one night. After a romp in bed with my girlfriend my heart started pounding. Nothing unusual in that perhaps except it wouldn’t stop. It took half an hour of walking around and standing outside in the cold air before it finally settled down and the pounding in my ears receded. Yep, it had me worried.

When to the doctor that week and my blood pressure was reading 192 / 130. Not good. The doctor immediately subscribed Rampril 2.5 mg (ACE inhibitor) to be take once a day and blood test to be taken.

After one month of Rampril and two blood tests and ECG test my blood pressure remained over 190 / 130. I hadn’t improved one iota. That was three weeks ago and I have since been in search alternative treatments as the prescribed one has only given me a persistent dry cough.

I’m pleased to say that I’ve been experimenting with a few different approaches to reducing high blood pressure including mental and physical exercises, natural medicines, and diet.

After about 10 days trying an ‘alternative approach’ to lowering blood pressure I was monitored at 165  / 103. A major improvement. What a relief!

Still a way to go though.

I fill in the details of my ‘alternative method’ in my next blog post.

Most high blood pressure blogs and websites I’ve come across usually profess that “have the cure” and then try to sell you it.

My hope is that this blog becomes a community of people who can share their experiences to find out what really works and what doesn’t. I don’t have the ‘magic pill’ but I will share with you what seems to be working for me and hopefully if readers will be willing to post comments I’ll learn something too.

High Blood Pressure: we’re in this together.

Chat later,

Simon