How To Treat Hypertension Naturally
Hypertension, or high blood pressure, is a common condition that affects millions of people in the United States. The most common symptom of hypertension is headaches and other non-specific symptoms that may be attributed to another condition. However, hypertension can also cause more serious problems such as heart attacks and stroke if left untreated.
Reduce your salt intake.
Salt is a known contributor to hypertension and can increase blood pressure by causing water retention. To reduce your intake of added sodium, avoid processed foods and restaurant meals that are high in salt. Instead, cook at home using fresh ingredients and herbs or spices to boost flavor without adding salt. You can also reduce the need for added sodium by pouring lemon juice or vinegar over foods instead of salt; many people find this helps cut down on their desire for salty snacks later in the day as well.
Eat a diet rich in whole grains, fruits, vegetables and low-fat dairy products.
Eat a diet rich in whole grains, fruits and vegetables.
A high-fiber diet can help lower blood pressure by making you feel fuller with less food, which may lead to weight loss. High-fiber foods include:
- Whole grains like oats, brown rice and quinoa
- Beans and legumes (like lima beans)
- Fruits such as apples and pears
- Vegetables like spinach
Limit saturated fats, trans fats and cholesterol.
To manage your blood pressure, you should limit foods that contain saturated fats, trans fats and cholesterol. Saturated fats are found in animal products like meat, eggs, and dairy products. Trans fats are found in processed foods like margarine and shortening. Cholesterol is a type of fat that’s only found in animal products such as meat, eggs, or dairy products.
Saturated fats raise blood cholesterol levels by increasing the amount of fat circulating in your bloodstream. This can increase the risk of developing heart disease or having a stroke because these types of fat build up on artery walls over time (atherosclerosis). Trans-fats also increase bad cholesterol levels while lowering good cholesterol levels—this increases the risk for heart disease as well as other diseases linked to atherosclerosis such as diabetes mellitus type 2 (DM2).
Eat more potassium-rich foods.
Eating more potassium-rich foods such as bananas, spinach and broccoli can help keep your blood pressure normal. Potassium is important for maintaining normal blood pressure because it helps control how much water leaves the body through urination. This means that when you have too little potassium in your diet, your kidneys will remove more sodium from your body to make up for it. This leads to increased blood volume, or hypertension.
Potassium is lost through sweating during exercise or hot weather—so if you’ve been spending lots of time outdoors lately, try adding some extra fruits and veggies into your diet before hitting the gym to replenish those lost nutrients!
If you have high blood pressure and aren’t sure what foods are highest in potassium content—or if you’d like a supplement option for convenience’s sake—check out our list below:
Limit caffeine and alcohol consumption.
Drinking excessive amounts of caffeinated beverages, such as coffee, soda, tea and energy drinks can increase your blood pressure. Alcohol also causes an immediate rise in blood pressure. This is why it’s important to limit caffeine intake to less than 300 milligrams a day (one 8-oz cup of brewed coffee has about 100mg) and alcohol consumption to 1-2 drinks per day for men and 1 for women
Maintain a healthy weight.
Maintaining a healthy weight is also important. Underweight, overweight and obesity are risk factors for hypertension. Losing even 5% of your body weight can help lower blood pressure.
You can lose weight through diet and exercise — but the trick is to keep losing it! Research has shown that people who maintain their weight loss over time tend to have better long-term health outcomes compared with those who regain their lost pounds.
For most people, initial weight loss occurs only through changes in diet (eating less) rather than by increasing physical activity levels. That’s because exercise burns extra energy only if you’re eating less than you burn off in daily activities or at rest (which is part of why many studies on exercise alone don’t work). But if you do increase your activity levels without changing what you eat, then you’ll probably gain some muscle mass along with fat loss—and this makes it easier for your metabolism to process food efficiently later on down the line when calories aren’t restricted as severely anymore because there’s enough room left over after eating just enough protein/fats/carbs per day as needed by someone’s individual metabolic set point so they never feel hungry while still being able – albeit slowly – lose additional fat mass over time due primarily due primarily due primarily due primarily due primarily due primarily due primarily due primarily due primarily due primarily
Get regular physical activity.
Exercise is a great way to lower your blood pressure by improving your overall health, helping you sleep better, and lessening stress. And while exercise alone won’t necessarily get your blood pressure down if it’s already high, it can help reduce the need for medication that brings side effects such as dizziness and headaches.
- Exercise helps improve heart function.
- It can also boost the amount of oxygen delivered to muscles, thereby making workouts easier to manage—and giving people more stamina than they had before exercising regularly.
You can ease hypertension with these lifestyle changes without medication
I’ve never been a fan of medication. I find it expensive, invasive, and not always effective. That’s why I prefer to treat my hypertension with lifestyle changes. You can use these same strategies to treat your hypertension as well:
- Medication is expensive—and so are the side effects! In most cases, you’ll pay at least $30 for each prescription you fill (and probably more depending on your insurance plan). Although there are some over-the-counter options that may be less costly (or even free), they usually don’t work as well as prescription drugs—and they come with their own risks and side effects. For example, some antihypertensive medications can lead to osteoporosis or impotence later in life because they lower blood pressure too much; others may cause fatigue, headaches or dizziness due to low potassium levels; still others cause liver damage if taken long term without proper nutrition support
If you’re worried about high blood pressure, there are many ways to treat it naturally. This means that you don’t have to rely on medication if you don’t want to—or can’t afford it. If lifestyle changes aren’t enough and your doctor recommends medication, make sure that she carefully monitors your progress with regular checkups and blood tests. Also remember: No treatment works for everyone, so talk with your doctor before starting any new regimen!