Let's
start with some simple lifestyle adjustments.
Lower
blood pressure by making important lifestyle adjustments.
Consider the following:
1) Exercise. Your heart
is a muscle and like any other muscle, it gets stronger with
exercise. High blood pressure makes your heart work harder and a
stronger heart is able to better withstand the extra strain.
Consider exercising at least 15-30 minutes every other day. Brisk
walks are an excellent and easy way to unwind mentally and
physically.
2)
Get good
sleep. Since resting
helps alleviate stress, good consistent sleep is essential for
long-term control of high blood pressure. Everybody's needs are
different, but definitely try for a minimum of 7-8 hours of sleep a
night. In addition a short daily nap of 15-45 minutes can be
beneficial.
3) If you
smoke, consider quitting.
If that's too hard, try cutting back significantly. Smoking is one
of the leading causes of high blood pressure.
4)
Reduce stress. Find a
way to control your anger.
If anger is a problem, try buying a good anger management book. Or
if you're able, try walking away from the stressful situation and
solve the problem when you're more calm. A good brisk walk around
the block can be beneficial. Do
anything you can to relax.
Some suggestions include taking a daily nap, listening to classical
or soothing music, practicing meditation or deep breathing.
Diet-
an incredible factor regarding hypertension.
Dietary adjustments. What you
do and don't eat/drink plays a vital role in controlling blood
pressure. Consider the following guidelines:
A) Reduce intake of fat &
eggs rather significantly. These
protein rich foods are well known as causes of elevated blood
pressure.
B) Salt should be avoided
or at least severely diminished.
Also be
aware of the 'hidden' salt content in pre-packaged store bought
foods (a little education goes a long way!). There are good
natural
salt substitutes in most grocery and health food stores. If that's
too extreme, try a 'reduced salt' product which retains most of the
real salt taste.
C) Eat more fruits and
vegetables. Become a vegetarian if
you have the willpower. These foods will reduce toxins from the
body.
D) Drink water all the
time, about one gallon a day if you
can. It cleanses and refreshes your blood vessels and just plain
makes you feel better. It also has no calories which can aid in
weight loss which is another contributor to high blood pressure. A
10% loss in weight can reduce hypertension dramatically.
E) Eat more foods rich in
fiber.
F) Reduce or control
excessive alcohol intake. Though a
drink or two may seem to relax and calm you down, too much alcohol
puts added stress on your body & heart.
G) Consider reducing
caffeinated beverages. Though
studies show that the caffeine drug itself does not raise blood
pressure, its effects on your mood & behavior may contribute to
elevated B.P. levels.
Helpful
supplements & minerals.
Used with a proper diet,
supplements & minerals can have noticeable effects on blood
pressure levels. Consider the following:
A)
Coenzyme Q10
helps the function of your blood vessel walls & regulates blood
pressure.
B) Add the minerals
calcium
or potassium to reduce mild
hypertension, especially for individuals whose blood pressure rises
when eating excess salt. Magnesium also helps regulate proper BP
levels. NOTE: Use calcium with
Vitamin-D to help
better absorb it into your bloodstream.
C)Quercetin is a good
antioxidant and may reduce blood pressure.
E)Vitamin B6 may help
prevent elevated blood pressure.
F) The amino-acid
L-Theanine may help keep
already healthy BP levels stable. Therefore this is a good daily
support. Daily intake of the amino
acid arginine also lessens the
risk of developing heart disease & helps lower blood pressure.
G) Other supplements to help
reduce BP include chlorella.
Best Values We've Found.
Jarrow Co-Q10 #1 nutrient for heart
health and a great regulator of healthy blood pressure
levels. Supports cellular energy production. Derived from
biological fermentation.
Swanson Calcium Citrate Complex A powerful calcium
combination for total bone health & mild hypertension
reduction. Each two-capsule serving
supplies 325 mg of + calcium citrate and 175 mg of calcium
carbonate. 100 Caps.
Swanson High Potency Quercetin Free radical fighting
flavonoid. Protects heart blood vessels and immune system cells.
May naturally help reduce blood pressure when used
regularly.
Potent 650 mg per capsule.
There are
several notable herbs which can help heart health and possibly even
lower blood pressure. Consider the following herbs:
A) Eat garlic
cloves daily or consider buying a
garlic supplement. Garlic has been
shown to reduce blood pressure by as much as 10%.
B)Valerian and
valerian tea each can
quickly help lower stress-induced high blood pressure. keep these
pills on hand if your blood pressure is known to fluctuate wildly.
C)
Hawthorn
is known to help dilate arterial walls, therefore lowering blood
pressure. It's safe and is well known for its all-around
heart-helping properties.
E)
Consider a good natural herbal supplement blend such as
High-Rite.
This blend helps balance and regulate blood pressure, boosts your immune function and helps alleviate stress.
Best Values We've Found.
Swanson Odor-Controlled Garlic
All-natural breath-friendly
cardiovascular support. Take daily, and see blood pressure
fall 10% or even more. Features odor-controlled garlic.
Provides a powerful 10000 ppm allicin potential in each
capsule. Odor-Controlled Garlic. 500 Mg., 100 Caps.
Nature's Way Valerian Root
All-natural aid for a better night's rest,
or near-instant calmness to reduce stress-related elevated
blood pressure levels.
Delivers a guaranteed natural potency of 0.1% valerenic acids. A
traditional favorite in Europe for centuries. 530 Mg., 180 Caps.
*
Indicates price at the time of publishing.
Current price & product availability subject to change anytime without
notice.
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Disclaimer:
All statements provided on
this page have not been evaluated by the Food and Drug
Administration and may contain errors. The information contained
herein is not intended to replace or contradict any advice or
recommendations provided by a licensed medical professional or
clinical practitioner.
Please
exercise extreme caution and do your own additional due diligence
if you intend to use any or all information provided herein. Blezz.com assumes no responsibility
to the said effectiveness of any or all of the suggested tips, treatments or
potential cures listed on this page. Individual results may vary greatly depending on the user,
the current state of the users physical and/or mental health, age,
willpower or other contributing factors. You may also wish to consult with a
qualified professional before proceeding.]
Let's
start with some simple lifestyle adjustments.
