High blood pressure, or hypertension, is known as the “silent killer”. Because many people have high blood pressure and aren’t aware of it, the dangerous effects of this condition can go unnoticed, and strike at any time in the form of a heart attack or stroke – or a host of other health issues.
The ramifications of uncontrolled high blood pressure is a very serious health concern that can lead to heart disease and an increased risk for stroke. The good news is, by optimizing your dietary intake, exercising, and effectively managing your stress, the odds of lowering your blood pressure are greatly in your favor.
From a recent Prevention article, here are 13 ways that one can naturally lower their blood pressure without medications. Although blood pressure lowering medications are effective, there are potential side affects associated with their use.
» 13 ways to lower your blood pressure naturally
- Do power walks » Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.
- Breathe deeply » Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
- Pick potatoes » Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
- Be salt smart » Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that’s particularly salt (or sodium) sensitive. But because there’s no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of sodium.)
- Indulge in dark chocolate » Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily (make sure it contains at least 70% cocoa).
- Take a supplement » In a review of 12 studies, researchers found that CoQ10 reduced blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
- Drink (a little) alcohol » According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston’s Brigham and Women’s Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.
- Switch to decaf coffee » Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no effect, but one from Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mmhg, and that effect lasted until bedtime. For reference, 8 ounces of drip coffee contain 100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the study. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” he says. “And caffeine exaggerates that effect.” If you drink a lot of joe, pour more decaf to protect your ticker.
- Take up tea » Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving.
- Work (a bit) less » Putting in more than 41 hours per week at the office raises your risk ofhypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible.
- Relax with music » Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.
- Seek help for snoring » It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructivesleep apnea (OSA). University of Alabama researchers found that manysleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it’s estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep.
- Jump for soy » A study from Circulation: “Journal of the American Heart Association” found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.