6 Proven Strategies To Naturally Lower Blood Pressure

6 Proven Strategies To Naturally Lower Blood Pressure

If you have been diagnosed with hypertension, or are at risk for hypertension, lifestyle is an important factor in managing your blood pressure. According to the most recent guidelines from the American Heart Association/American College of Cardiology the definition of high blood pressure has changed. A systolic blood pressure between 130-139 is now considered stage 1 hypertension. A diastolic blood pressure of 80-89 is also considered stage 1 hypertension. Here are some important modifications which can help keep your blood pressure down.

1. WEIGHT LOSS

Weight loss is an effective strategy for blood pressure control in patients who are overweight or obese. It is important to maintain a healthy body weight with a BMI of 18.5 to 24.9. Calculate your BMI here. A 1 mmHg blood pressure reduction is expected for every 1 kg (2.2 lb) of weight loss. Conditions such as obesity are also associated with sleep apnea, which can further raise blood pressure.

2. DASH DIET

With implementation of the DASH diet one can expect to see a reduction of blood pressure 8-11 mmHg. This involves eating a diet rich in fruits and vegetables as well as whole grains. The DASH diet also promotes the reduction of saturated and total fat.

3. DIETARY SODIUM 

Reduction of dietary sodium can also be associated with improved blood pressure control. The optimal goal is less than 1500 mg per day.  For some this change may be a bit drastic; a reasonable goal is a reduction of at least 1000 mg per day. This is a healthy step in the right direction.  Reduction of dietary sodium is associated with about a 2-8 mmHg decrease in blood pressure. To decrease the salt in your diet, it will be important to read food labels as well as focus on eating fewer processed foods. Consider using salt substitutes (i.e. Mrs. Dash) to avoid adding additional salt to your diet. 

4. INCREASE DIETARY POTASSIUM 

Eating a diet rich in potassium is beneficial for reduction in blood pressure. The goal for dietary potassium should be 3500-5000 mg per day. The best source of potassium in the diet is from whole food sources such as fruits and vegetables rather than supplements.

5. PHYSICAL ACTIVITY 

Both aerobic activity and resistance exercise can improve blood pressure. Aerobic activity is associated with a 5-8 mmHg decrease in blood pressure, where as resistance training is associated with a 4 mmHg decrease in blood pressure. With regards to physical activity, the goal should be about 30 minutes of exercise at least five days per week. Consider seeing your physician for clearance if you are not already involved in an exercise program or have a serious medical condition such as high blood pressure.

6. DECREASE ALCOHOL CONSUMPTION 

Moderation of alcohol consumption is also associated with improved blood pressure control. In individuals who drink alcohol, daily intake should be reduced to two drinks or fewer for men and one drink or fewer for women. As a reminder a serving size is ½ oz of ethanol (e.g. 12 oz. beer, 5 oz. wine, or 1.5 oz. 80 proof liquor). Interestingly a standard bottle of wine holds 750 mL, approximately six glasses! Reduction in alcohol intake can lead to a 2-4 mmHg drop in blood pressure. 

Hypertension is considered a silent killer. Many people with high blood pressure are not aware of the condition until they have begun to experience end-organ damage. If you have been diagnosed with high blood pressure, then consider this an opportunity to begin to take charge of your health. Monitoring at home is a good way to ensure that the blood pressure is well controlled.  It is a good idea to keep a log of blood pressure readings, which can be reviewed with your doctor. Your doctor will also want to monitor lab work if you have high blood pressure or have been started on medications for high blood pressure.

Finally, it's important to remember that stress increases blood pressure and therefore it will be important to focus on stress reduction. Spending time with family, friends, or a support group can be beneficial. Consider activities such as yoga, tai chi, or meditation.  With attention to lifestyle changes and by working closely with your doctor, high blood pressure can often be very well managed.