High blood pressure, aka hypertension, is extremely common in the United States. In fact, raw stats show that over 73.6 million Americans suffer from high blood pressure. Hypertension is known as the “silent killer” because there are no noticeable symptoms and yet is one of the greatest risk factors for both heart attacks and strokes.
The facts are that nearly 1/3 of our population have this disease. The common medical response to hypertension is to prescribe drugs that can help lower levels to the normal range. The problem with this approach is that 80% of the time, hypertension is mild enough that it can be brought down to a normal range using natural and drug free methods. And since blood pressure (BP) lowering drugs have some very serious and ugly side effects such as headaches, dizziness, impotence, kidney damage, anemia, and depression here are 7 powerful ways to lower blood pressure, naturally!
1. Lose Weight.
If you fit this category, chances are, you are tired of hearing this mantra but it could not be more vital to your health. Excess weight causes excess strain on the heart which raises blood pressure. Drop a few pounds, drop a few BP points. Success!
2. Start Moving.
Another bit of advice that is frequently recommended and rarely followed. Exercise has so many healthy benefits that even if it doesn’t lower your BP, it will improve countless other areas of your life. Get moving and start enjoying the virtues of a healthy life.
3. Balance Your Sodium/Potassium Ratio.
This is a natural intervention that can drastically improve hypertension. When potassium and sodium are in harmony, often BP is as well. Although the ideal ratio of potassium to sodium is 5:1, most Americans have a potassium to sodium ratio of 1:2, which is totally backwards. Table salt and processed foods are the biggest culprits of sodium overload. Also, a lack of fruits and veggies contributes to our paltry potassium intake. Increasing fruits and veggies and putting the salt shaker back in the cupboard (and the processed foods back in the freezer at the grocery store) will greatly help to harmonize your potassium to sodium ratio.
4. Increase your Vitamin D
Vitamin D plays a large role in many metabolic processes and it has been hypothesized that vitamin D regulates blood pressure. In a previous post, it was discussed that a recent study showed more and more Americans were vitamin D deficient. With this in mind, there is more reason than ever to get out in the sunshine! Or, if you live in a cave, Alaska, or refuse to go outside, you can get Vitamin D in pill. Just make sure that you are taking vitamin D3 as this is the form of vitamin D that is easiest to absorb.
5. Boost your Vitamin C intake.
Another hypertension recommendation with some loose ends to tie. Although several studies have shown a drop in BP when vitamin C was supplemented, why this happens is still unknown. More research in this area will likely uncover new findings as to why it is effective at lowering blood pressure. A high quality Vitamin C supplement is safe to take and has other benefits than just a reduction in BP.
6. Increase Co-Enzyme Q10.
Co-Q10 is also known as ubiquinone and plays a vital role in the energy production cells known as mitochondria. Co-Q10 is an antioxidant and has been shown to cause up to a 10% reduction in BP. Co-Q10 can been safely supplemented and usually takes around 4 – 12 weeks to see results.
7. Relax.
Let’s face it, most of us are stressed out about something. Stress is just part of life right? Well it turns out that stress does more than put us in bad moods, it releases cortisol which can cause weight gain, immune suppression, and even (surprise) high blood pressure. Relaxation including deep breathing can have a seriously good effect on our blood pressure and make us feel better too!
So if you happen to be one of the 72 million Americans struggling with high blood pressure, consider these natural ways to lower your blood pressure before you travel down the road to conventional drug therapy.
To your health!
Joe Stout, M.S. – Clinical Nutrition Scientist
