5 All-Natural Ways To Lower Your Blood Pressure And Avoid Medication

Millions of Americans are plagued with what is often called the “silent killer” — high blood pressure. Often, elevated blood pressure goes entirely unnoticed and undiagnosed until it is too late.

Hypertension occurs when the force of blood against artery walls rises and the heart kicks into overdrive trying to pump blood throughout the body. Some people suffer from a genetic predisposition to elevated blood pressure, while others experience this condition due to lifestyle choices such as smoking, stress, excess drinking, dehydration or a lack of exercise.

Complications of having elevated blood pressure range from insomnia, vision loss, dementia, kidney problems and sexual dysfunction to atherosclerosis, or hardening of the arteries. In the worst cases, this can lead to heart attack or stroke. According to experts, high blood pressure increases the risk of heart attack or stroke by anywhere from two to four times.

Understanding the numbers

A blood pressure reading consists of two measurements – systolic and diastolic. (Systolic is the first number and diastolic the second.) Systolic shows the pressure of the blood vessels as the heart is contracting, while diastolic shows the pressure with the heart at rest.

• Normal blood pressure range: 90-119 (systolic), 60-79 (diastolic)
• Pre-hypertension: 120-139 (systolic), 80-89 (diastolic)
• Hypertension: 140-plus (systolic), 90-plus (diastolic)

An honest look at drugs

Although the conventional way to treat high blood pressure is to use drugs, this in itself can be quite dangerous. First of all, taking drugs to control blood pressure does not address the underlying problem that caused the increase in blood pressure in the first place; it merely masks the problem. This means that you can carry on with dangerous lifestyle choices that can impact your health in other ways.

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In addition, these drugs such as beta-blockers, ACE inhibitors and diuretics all carry with them side effects such as:

• Increased risk of kidney damage.
• Risk of digestive problems.
• Vision loss.
• Elevated triglycerides and bad cholesterol.
• Sexual dysfunction.
• Loss of essential minerals such as potassium. 

Making positive lifestyle changes

For many, making positive lifestyle changes results in a dramatic reduction in blood pressure with no need for pharmaceutical intervention. Some people take medication at first but are able, in time, to reduce their dependence by taking steps to control the underlying cause of the blood pressure increase in the first place.

Here are five steps to prevent and control high blood pressure naturally:

1. Limit alcohol consumption.

For reasons that are not yet clearly understood, excess alcohol consumption (above 1 drink for women and 2 drinks for men) can cause elevated blood pressure. Ironically, consuming the recommended one or two drinks a day may actually help decrease the risk of heart disease. But if you are a consistently heavy drinker, slowing down on consumption may result in a reduction in the normalization of blood pressure and substantially decrease your risk of having a serious condition.

2. Exercise consistently.

Americans are more sedentary than we have ever been before. We are a nation that spends an astronomical amount of time behind a desk, in a car or on the couch. We are experiencing an obesity epidemic like never before that is contributing to a rise in blood pressure and a number of other serious conditions such as increased risk of diabetes and cancer.

Although exercise temporarily raises blood pressure, it also trains blood vessels to expand and contract easier over time, thus normalizing blood pressure. Consistent exercise — even walking briskly every day — can help to lower and manage blood pressure, and many people find that if they just adopt this one healthy habit they can forgo the need for drug intervention. Adding a moderate amount of strength training has been found to increase the exercise benefit on blood pressure.

If you have not been active in a long time, considering seeking the consultation of a trained health professional and start slow until your body has time to adjust.

3. Relax daily.

Many people live in a constant “flight or flight” condition where stress hormones rule the body and blood pressure rises. Pushing the body into a state of constant alertness takes its toll over time and can seriously impair proper body function and raise blood pressure. If you are often angry or feel yourself being tense more often than relaxed, it would be beneficial to learn ways to control the stress in your life.

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Slow down and take note of how you live your life. How often do you relax, do something fun, let go and unwind? Giving yourself even a few minutes each day to breathe deeply, get outside in nature, take a walk and just sit still. It can do wonders for your blood pressure.

4. Stop smoking.

Millions of Americans have missed the memo on smoking and still continue to regularly participate in this destructive habit. Smoking, among other things, causes blood vessels leading to the arms and legs to constrict and can also cause hardening of the arteries. All of this can cause hypertension. The good news is that when you quit smoking, blood pressure often normalizes and overall health improves significantly.

If you need help to quit, reach out and find support from friends, family and the professional medical community who can assist you in your efforts. Quitting smoking is one of the single best things you can do for your health today.

5. Eat clean.

The lack of vital nutrients in processed and fast foods – as well as the addition of refined salt — makes it a significant contributor to poor health and can contribute to hypertension. In order to function optimally, the body requires energy in a form it can use. Avoid boxed, canned and fast food.

Contrary to what we have been told for a very long time, healthy saturated fat such as that found in grass-fed meat, butter and coconut oil does not cause heart disease and hypertension.

(Read our previous story, “The Truth About Saturated Fats The Mainstream Media Won’t Tell You,” here.)

Eggs do not disrupt cholesterol balance, nor do they contribute to heart disease. In fact, consuming free-range organic eggs on a regular basis can increase the size of LDL particles which can reduce the risk of heart disease.

A colorful diet loaded with fresh organic fruits, herbs, vegetables and healthy fat has been shown to reduce the risk of hypertension due to protective compounds found within the whole foods themselves.

Stay clear of processed foods, take a bagged lunch to work and avoid the temptation to buy into the fast food mentality that is such a huge contributor to poor health.

Note: You should have your blood pressure checked on a regular basis, especially if you have any risk factors. A home blood pressure kit is an inexpensive and wise way to stay on top of your health.

What other all-natural ways do you lower your blood pressure? Leave your reply in the section below:

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Source: http://www.offthegridnews.com/2014/09/26/5-all-natural-ways-to-lower-your-blood-pressure-and-avoid-medication/