If you have been diagnosed with high blood pressure, you are not alone. The American Heart Association estimates that about one in three adults in the United States has high blood pressure. It is likely that your doctor will prescribe medication. However, blood pressure medications, although they are effective and necessary, are not the only way to control high blood pressure. Under your doctor's guidance, you can forge a plan for lowering your high blood pressure based on some natural treatments.
Exercise
Exercise should become your first priority in trying to lower your blood pressure. Exercise strengthens the heart by making it work harder--however, the type of exercise is important. Muscle building exercises are important for building a strong body, but a good aerobic workout for 30 minutes a day is the only type of exercise that will aid in lowering your blood pressure. Your exercise should be regular, and it is important to remember that it takes 30 to 60 days before any effect is usually noticed. Aerobic exercise includes such activities as climbing stairs, mowing the lawn, swimming, walking and any others that elevate the heart rate.
Limit Sodium
While you are increasing your exercise, begin reducing the amount of sodium in your diet. Sodium contributes to weight gain by aiding the body's retention of liquids, which ultimately raises blood pressure and makes the heart work harder than it should. Beside regular table salt, there are many other items that you should avoid or reduce, including canned vegetables and soups, bouillon, meat tenderizer, flavor enhancers, such as monosodium glutamate, soy tamari and steak sauces. Most processed foods contain high levels of sodium, so read labels carefully. And stay away from fast food restaurants where almost every item on the menus is loaded with sodium. United States Department of Agriculture guidelines suggest that a person's daily sodium intake should be under 2300 milligrams per day, but if you are fighting high blood pressure, you should limit sodium intake to under 1800 milligrams per day.
Increase Potassium
In addition to eliminating foods with excess sodium, try to increase your intake of potassium, which can be effective in treating high blood pressure. Foods high in potassium include avocados, bananas, cantaloupe, grapefruit juice, prunes, prune juice and raisins. These foods are also naturally low in sodium.
Reducing Sress
Stress is a contributing factor to high blood pressure, so eliminating stress in your daily life should become a priority. Under stress, epinephrine and norepinephrine are released into the bloodstream, elevating heart rate and increasing blood pressure. Yoga and biofeedback are both accepted ways for relaxing and reducing blood pressure. You might also look into meditation as another method that can be used to control blood pressure and reduce the need for prescription medication.
Consider Supplements
Some natural supplements are considered effective aids in reducing blood pressure. However, it is important to check with your doctor to make sure that these supplements are right for you and will not counteract with any other medication you are currently taking. Ginkgo Biloba, an antioxidant, and garlic are two supplements sometimes used in the control of blood pressure.
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