Frequent exercise is one of the best ways to lower blood pressure naturally. However, diet is also important when it comes to trying to control hypertension. Either alone or in combination with prescribed medication, those with high blood pressure can take an active role in lowering their blood pressure by making some dietary changes.
Lower Blood Pressure Naturally
Studies show eating a healthy, balanced diet rich in whole grains, fruits, and vegetables can significantly lower blood pressure. In addition, those who wish to control hypertension may want to:
Reduce sodium: Studies show that reducing sodium intake has a significant impact on blood pressure. According to the Institute of Medicine, healthy adults should consume no more than 2,300 milligrams of sodium per day and adults with high blood pressure should consume 1,500 milligrams or less per day. Avoiding processed and canned foods goes a long way in reducing sodium intake. Read food labels carefully and choose foods that have 200 milligrams or less of sodium per serving.
Adults who want to take the guesswork out of how to reduce sodium intake may want to consider following a low sodium diet such as DASH or another type of diet that lowers blood pressure.
Increase potassium: Recent research suggests the benefits of potassium and blood pressure. Potassium not only lessens the effect sodium has on blood pressure, but a diet rich in potassium from fruits and vegetables actually lowers blood pressure.
Limit alcohol: Although certain types of alcohol in moderation have a positive effect on health, drinking too much alcohol on a regular basis can raise blood pressure and make blood pressure medications less effective. Women should limit their alcohol intake to one drink per day and men to no more than two alcoholic drinks per day.
Lower caffeine intake: While there are no conclusive studies of the long term effects of caffeine on blood pressure, caffeine does raise blood pressure in the short-term for some adults, especially in those who are sensitive to caffeine. Those concerned about their caffeine intake and high blood pressure should limit caffeine intake to no more than 200 milligrams per day.
Weight Loss Lowers Blood Pressure
Research shows weight loss can control hypertension. According to the National Institutes of Health, losing just 10 pounds can lower blood pressure significantly. Those who are overweight or obese should aim to lose five to 10 percent of their body weight.
While eating a healthy diet, engaging in frequent exercise, and weight loss can help lower blood pressure naturally, lifestyle changes may not be enough for some adults and medication may still be needed.
This article is for informational purposes only and is not intended to replace medical advice. Before starting a new diet or fitness plan to control blood pressure, seek consultation with a physician.
References:
Fagard, R., Cornelissen, V. (2007). Effect of exercise on blood pressure control in hypertensive patients. European Journal of Cardiovascular Prevention & Rehabilitation, (14)(1), 12-17.
Sheps, S. (2009). "How Does Caffeine Affect Blood Pressure?" Accessed January 28, 2010 from MayoClinic.com.
Willett, W. "The Skinny on Salt. How Much is too Much?" Accessed January 28, 2010 from USNews.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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