Alternative Ways To Control Your High Blood Pressure

It is often called a “silent killer” because many people have it but do not know it. These people remain untreated, develop complications, and may even die. The causes are overweight / obesity, high-salt diet, smoking, heavy alcohol consumption, and sedentary lifestyle.

Here are ways to control and/or lower your high blood pressure.

1. Lose weight

   Lose weight until you reach your healthy weight level. You can have healthy weight and body mass index (BMI) but be overweight or obese at the same time. Measure your body fats. There are weighing scales that can also measure your body fats. Get one to help you monitor your progress.

   Use a nutrition-based weight management program to achieve your ideal weight and healthy body fat percentage. This way, you also ensure that you ensure proper nutrition to each of the trillions of cells in your body.

   Burn unwanted fats! Control your hunger and appetite!

   Lose weight now and change your life!

2. Have a healthy daily diet!

   A healthy diet is one that helps you maintain or improve your health through proper nutrition. It is a lifelong diet. It is part of your healthy lifestyle. Feeding the trillions of cells of your body on a daily basis helps you prevent many health risks like obesity, cardiovascular diseases, cancer, and diabetes. Check the nutrition facts of food items you before you put them in your grocery cart. Eat fewer canned and processed foods. Eat more fresh foods.

   Click here to know more foods that lower high blood pressure.

3. Avoid high-sodium / salty foods

   Increased sodium consumption places more stress to your kidneys. This increases your blood pressure. Stay away from foods that are high in sodium or salt.

   You can reduce and control sodium or salt consumption to less than 5 grams per day to help reduce blood pressure. This should take into account total sodium intake from all dietary sources. Avoid or minimize other forms of sodium consumption such as through food additives or preservatives, such as monosodium glutamate (MSG).

   Avoid high-sodium foods and you have better control over your high blood pressure.

   Info bits: A World Health Organization (WHO) study reveals that a daily reduction in intake of sodium by 70 to 80 mmol (or 1.61 to 1.84 grams) was associated with a lowering of blood pressure both in hypertensive and normotensive (i.e., having normal blood pressure) individuals, with systolic and diastolic blood pressure reductions of 4.8/1.9 mm Hg in the former and 2.5/1.1 mm Hg in the latter.

   Avoiding high-sodium foods also reduces your risk of dehydration and associated health problems.
4. Boost potassium intake

   Increase your consumption of potassium especially through whole unprocessed foods like fruits, vegetables, and whole grains. These are typically low in sodium as well. This can help you improve your sodium-potassium ratio, which is essential in controlling your high blood pressure.

   Banana is a good source of potassium. One banana has more than 400 mg of potassium plus other helpful nutrients. You can also experience benefits by taking potassium supplements and meal replacement nutritional shakes.

   Info bits: US NIH National Heart, Lung, and Blood Institute research (clinical trials and meta-analysis) shows that potassium supplementation lowers blood pressure in both hypertensive and normotensive (or with normal blood pressure) persons. The benefits are greater for those with higher levels of sodium intake.

5. Consume healthy amounts of Omega-3

   Research studies have shown that omega-3 fatty acids slightly lower blood pressure. But it helps reduce blood triglycerides and plaque in the blood vessels (atherosclerosis). All these give you significant benefits to your cardiovascular health. The overall effect gives positive impact to your blood pressure control. Know more about healthy benefits of omega-3 fatty acids.

   Info bits: According to a American Heart Association circulation, a meta-analysis study showed a significant reduction in blood pressure of -3.4/-2.0 mm Hg with people with high blood pressure (hypertension) and consumed 5.6 grams per day of omega-3 fatty acids. Another meta-analysis study showed that blood pressure decreased by -5.5/-3.5 mm Hg in trials of untreated hypertensives given more than 3 grams per day of omega-3 fatty acids. DHA seems to be more effective than EPA in lowering blood pressure.
6. Consume Garlic

   Garlic inhibits plaque generation and plaque growth. This way, it prevents atherosclerosis, stroke, and other cardiovascular problems. It also promotes nitric oxide production, relaxes the nerve cells that constrict blood flow, and prevents platelet aggregation. All these help you control your high blood pressure as well as the condition of your blood vessels.

   Taking garlic supplements fortified with essential nutrients further strengthens your heart health.

7. Improve nitric oxide production

   Nitric Oxide relaxes and dilates (or enlarges) your blood vessels. This allows your blood to circulate with less force. This improves your blood pressure. The net effect is that your blood can efficiently nourish your heart and the tissues of your entire body.

   Taking supplements that promote nitric oxide production can help ensure sufficient supply of nitric oxide for your cardiovascular health.

8. Ensure supply of CoQ10 in your body

   CoQ10 is an antioxidant found everywhere in your body. It has the highest concentration in your heart. Having sufficient supply of coenzyme Q10 (or CoQ10) gives you the ability to prevent and treat heart disease. Know more about CoQ10.

   Info bits: According to University of Maryland Medical Center, several clinical studies involving small numbers of people suggest that CoQ10 may lower blood pressure. It may take 4 - 12 weeks before you see any beneficial effects. After reviewing 12 clinical studies, researchers concluded that CoQ10 has the potential to lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by 10 mm Hg, without significant side effects.

9. Be active! Exercise!

   Your heart is a muscle. You need to exercise it for it to be healthy. Be active everyday!

   Exercise and take charge of your high blood pressure!

   Info bits: According to the US Centers for Disease Control and Prevention, you need to do aerobic and muscle-strengthening activities every week. Know more about this for better blood pressure and heart health.

10. Relax!

    Avoid stress and anxiety. When you are stressed, your body produces more cortisol hormone. High level of cortisol leads to increase in abdominal fat (or visceral fat) and loss of muscle tissues. What you need is to reduce abdominal fats and build muscle tissues! Cortisol increases blood pressure and blood sugar – both of which are related to cardiovascular disease and diabetes. It also weakens the immune system.

    Take time off from your stress sources. Spend time on different activities that help you unwind and relax. Blend in activities that also help you improve your health like aerobic exercises, yoga, sports, dancing, or biking.

    Relaxing can probably be one of the easiest ways for you to deal with your high blood pressure.

11. Stop smoking

    If you smoke, quit. Smoking destroys every part of your body. It shortens your lifespan. It's simply bad for your health!

12. Control alcohol consumption

    Moderate or, better yet, stop drinking alcohol. This can also help you lose weight and lessen risk of some major health problems.

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