How to Lower High Blood Pressure Holistically
High blood pressure is a very serious issue. If left untreated, it can lead to heart attacks and possibly even death. However, medication is often taken to remedy the situation. This can also come with side effects that are not necessarily life threatening, but they can be very uncomfortable. That leads to one other approach, the holistic approach. Treating something holistically is done with the absence of prescription medications, and it focuses more on the mind and body connection.
Eliminate some bad foods. There are some foods that should be avoided when you have high blood pressure. These would be foods that are high in sodium, salt and sugar. Eating these foods causes water retention, and that makes the heart work harder to pump blood throughout the body.
Increase your fiber intake. According to Johns Hopkins Medicine, a diet high in fiber can help lower blood pressure. Some sources of fiber are whole grains, oat bran, beans, and legumes. A diet that is high in fiber reduces the systolic and diastolic readings, which are the top and bottom numbers. The Harvard University School of Health recommends that women get 20 grams per day; men should consume 30 grams per day.
Cut back on the bad habits. Excessive amounts of alcohol and caffeine can exacerbate high blood pressure. Keep consumption low or avoid them altogether. Smoking robs the blood of oxygen, and caffeine causes the heart to beat faster. Both of these factors cause blood pressure to rise.
Use the DASH plan. Include more fruits, vegetables, low-fat dairy, lean meats, fish, and nuts in your diet. This is part of the DASH Diet Plan that was created for people with high blood pressure. The acronym DASH stands for Dietary Approaches to Stop Hypertension. This diet is low in sodium and suggests eating foods that are high in calcium, potassium and magnesium. Consuming them helps to lower the systolic and diastolic pressure.
Get some exercise. Participate in 30 minutes of exercise every day. This can be jogging, biking, swimming, elliptical, rowing, or even fast-paced walking. The heart is a muscle that can be strengthened with exercise. When it does, it pumps blood more easily.
Reduce your stress levels. Stress causes the heart rate to go up, and that raises blood pressure levels. Attend some form of relaxation classes. Some examples are yoga, Tai-Chi or meditation classes.
Spice it up. Add some spices to the foods you eat that are beneficial to high blood pressure. Some of these include saffron, garlic, celery seed, oregano, basil, fennel, and tarragon. All of these spices have compounds and active ingredients that help bring down blood pressure levels.