Maintaining healthy blood pressure levels is essential for overall well-being, as high blood pressure can lead to serious health complications. However, it is possible to manage blood pressure naturally by incorporating healthy lifestyle choices. These choices not only help manage blood pressure, but also offer countless benefits for overall health.
Table of Contents
Maintain a Healthy Diet
A healthy diet is essential for managing blood pressure. Stay away from fast food, take out and highly processed packaged food. Instead choose actual real food. Consume an organic, grass-fed, animal-based, nutrient-dense, and very low carbohydrate diet to help achieve healthy blood pressure levels.
Contrary to what you may have been told, you need to load up on red meat, especially beef. Low fat is your enemy, so have your fill of fatty fish and lots of eggs.
Get Adequate Sleep
Getting enough sleep is not only essential for feeling refreshed and energized, but it also plays a crucial role in maintaining a healthy blood pressure. During sleep, our body repairs and rejuvenates itself, helping to lower blood pressure levels.
On the other hand, inadequate or impaired sleep can lead to elevated blood pressure, increasing the risk of heart disease and stroke. To improve sleep quality, it’s important to establish a consistent sleep routine, create a comfortable sleep environment, and limit caffeine and screen time before bed.
Prioritizing good sleep habits can have a positive impact on your blood pressure and overall well-being. Aim to get at least 7 to 9 hours of solid restorative sleep nightly.
Physical Activity
Regular physical activity is an effective way to manage stress and maintain overall health. This does not have to be a boring scheduled chore or a strenuous burden.
Take a walk around the neighborhood, join a hiking group or yoga class, install a step counter on your phone, and aim for at least 10,000 steps daily. Make an effort to seek out ways to move more throughout the day. Use stairs instead of elevators and part far away from entrances.
If you prefer a more conventional approach, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
Engage in moderate aerobic exercises like brisk walking, cycling, or swimming for at least 150 minutes per week to regulate blood pressure.
Manage Stress
Stress is a key contributor to high blood pressure. Practice stress-reducing techniques like meditation, deep breathing exercises, or engaging in hobbies that help you relax to manage stress and maintain healthy blood pressure levels.
Reach out and maintain social connections with people that positively impact your mental state. Conversely, steer clear of the ones that disturb your equilibrium.
Quit Smoking and Drinking
Alcohol and tobacco can have serious implications for your blood pressure. It’s important to note that there are no health benefits associated with these substances, only harmful effects.
Engaging in behaviors that involve deliberately ingesting toxins is not conducive to maintaining a healthy blood pressure. If you are a smoker, quitting smoking is crucial for effectively managing your blood pressure levels. It is recommended to seek out support and resources that can assist you in quitting these harmful habits.
Remember, no amount of alcohol or tobacco is considered safe, as they both have detrimental impacts on your overall health.
Maintain a Healthy Weight
Keeping your body mass index (BMI) within a healthy range is crucial for managing blood pressure. Balance your calorie intake with regular physical activity to maintain a healthy weight and achieve healthy blood pressure levels.
Consider Supplements
While there are several medications available to treat high blood pressure, certain supplements have demonstrated the potential to ameliorate hypertensive conditions.
- Lumbrokinase: Lumbrokinase is a group of proteolytic enzymes derived from earthworms (Lumbricus rubellus), recognized for improving blood flow and supporting a healthy heart.
- Nattokinase: Nattokinase is a proteolytic enzyme derived from natto, a traditional Japanese fermented soybean dish. It is produced by the bacterium Bacillus subtilis during the fermentation process and has attracted attention for its cardiovascular health benefits.
- Serrapeptase: Serrapeptase is a proteolytic enzyme produced by the Serratia bacteria, which resides in the intestines of silkworms. This enzyme has gained popularity as a natural supplement for its anti-inflammatory properties and ability to break down non-living tissue without harming living tissue.
- Magnesium: Magnesium is a mineral that is essential for many bodily functions, including regulating blood pressure. Studies have shown that magnesium can help lower blood pressure by relaxing the blood vessels and improving blood flow.
- The recommended daily intake of magnesium is 5mg per pound of body weight.
- Ubiquinol: CoQ10 is an enzyme that is naturally produced by the body. It helps the heart and blood vessels function effectively and efficiently. Studies have shown that taking CoQ10 supplements can help improve blood pressure and reduce the risk of heart disease.
- The recommended daily dose is between 100-200mg.
- Cod Liver Oil: Cod liver oil is a supplement that is rich in omega-3 fatty acids. These fatty acids are known to reduce inflammation and improve heart health. Studies have shown that taking cod liver oil supplements can help lower blood pressure and reduce the risk of heart disease. Rosita Real Foods and Jigsaw Health are the two high-quality brands recommended.
- Whole Food Vitamin C Complex: Vitamin C is an essential nutrient that helps protect the blood vessels from damage and also helps lower blood pressure. Do not confuse whole food vitamin C complex with ascorbic acid and other synthetic so-called vitamins typically found in most pharmacies.
- Taurine: Taurine is an amino acid that has been shown to help lower blood pressure by relaxing the blood vessels. It is usually taken in the form of a supplement, and the recommended daily dose is around 1-3g.
- Garlic: Research studies have demonstrated that garlic contains compounds that help relax blood vessels, reducing blood pressure levels. This effect is attributed to allicin, released when garlic cloves are crushed or chopped. Allicin has been found to stimulate nitric oxide production in the body. This molecule helps to widen blood vessels, thereby reducing resistance to blood flow and lowering blood pressure. Hence, incorporating garlic into one’s diet can maintain healthy blood pressure levels.
- Green Tea: Green tea is a popular beverage that is rich in antioxidants. These antioxidants help protect the heart and blood vessels and also help lower blood pressure.
- It is recommended that you drink around 3-4 cups of organic loose-leaf green tea per day to see the benefits.
- Hawthorn: Hawthorn is a natural herb that has been used for centuries to improve heart health. Studies have shown that hawthorn can help lower blood pressure by improving blood flow and relaxing the blood vessels. It is usually taken in the form of a supplement.
- Probiotics: Probiotics are beneficial bacteria that live in the gut. Studies have shown that taking probiotic supplements can help reduce blood pressure by improving gut health.
- Potassium: Potassium is another mineral that plays a crucial role in regulating blood pressure. It helps the body eliminate excess sodium, which can lead to high blood pressure. Foods that are high in potassium include bananas, sweet potatoes, spinach, and avocado.
- It is recommended that adults consume around 4700mg of potassium per day.
Regularly monitoring your blood pressure can help track any changes or fluctuations. Use a reliable blood pressure monitor and follow the instructions for accurate readings to manage blood pressure effectively. There are numerous natural options available for lowering blood pressure, including the use of supplements.
It’s important to note that pharmaceutical drugs may not always be necessary and individuals should consult their health care provider prior to starting any health related regimen.
By exploring these natural choices, individuals can take control of their blood pressure management in a holistic manner. Remember to check out related resources for further information and guidance. Take charge of your health today!
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