Lifestyle Treatments for High Blood Pressure
Treating hypertension with lifestyle adjustments is the preferred starting point. This is because the drugs that are used are very strong and usually have nasty side effects. It is much better to treat high blood pressure naturally.
Stop Smoking
The single biggest improvement you can make to your health if you smoke is to stop. There are many conditions that can be improved by stopping smoking.
Most people are aware that smokers have increased risk of lung cancer, breathing problems and a few other cancers. Not many people are aware that smoking also increases your risk of heart problems. About 30% of heart disease deaths in the U.S. can be traced back to cigarette smoking.
Quitting cigarettes will make you healthier and will make you feel healthier. You may also look better after quitting, your sense of smell and taste will improve – and you will save money!
Exercise
An inactive (also called sedentary) lifestyle is one of the big risk factors for Hypertension. Getting active will benefit far more than just your blood pressure. A regular programme of exercise can help in a number of ways:
* It will help you to lose weight and keep it off.
* It will help reduce stress and depression
* It can improve your sleep and energy levels
* Increased fitness is god for your heart, circulation, muscles and bones
Getting active does not mean that you have to join an expensive gym. There are many options – such as playing ball with your children. Another good strategy could be to walk a dog twice each day, every day!
If you have been inactive for a while it is important to begin slowly and gradually increase your activity. You should be aiming for 20-30 minutes of vigorous activity 3-4 times per week. Your doctor will be able to offer advice, and if you can join a gym then they will have professional trainers available who can help you develop a programme just for you.
Diet
The National Heart, Lung and Blood institute have developed a special diet - the DASH (Dietary Approaches to Stop Hypertension). Researchers found that by following this diet blood pressure can be reduced in as little as two weeks.
This diet contains lots of fruits, vegetables and grain and grain products – and very little meat, dairy and fats. This diet is low in sodium and high in potassium, and other essential vitamins and minerals.
The DASH diet is also good for people who need to lose weight.
The most important dietary change that you can make is to decrease the amount of sodium or salt in your diet. The average American take in a lot more than the recommended upper limit each day.
Especially good foods to beat hypertension are:
* Water
* Apples
* Asparagus
* Cabbage
* Oranges
* Tomatoes
* Bananas
* Kelp
* Alfalfa
* Onions
* Garlic
* Parsley
* Celery
Foods to avoid:
* Smoked meats and cheeses
* Added salt
* Fats
* Sugars
* Caffeine
* Alcohol
You need to carefully read the nutrition labels on processed and packaged foods as they often are high in added salt and sugar and often contain high levels of fats.
You might also want to consider supplementing your diet with Coenzyme Q10.