Hypertension (high blood pressure) is often called the silent killer, due to the fact that there are few, if any symptoms. People go about their daily lives unaware of the time-bomb ticking away inside them.
It is vitally important that you keep checks on your blood pressure, and if high, seek medical help. While blood pressure medications can help reduce a dangerously high blood pressure, they often do have side-effects. In my own case, I wanted to find ways to help control my blood pressure naturally, and within a couple of months, my blood pressure was largely under control. The following tips are for information only. Please consult your doctor if you have high blood pressure.
Tips for controlling blood pressure
- Reduce alcohol intake if you drink more than three alcoholic beverages a day. Small amounts of alcohol don't seem to affect blood pressure in the same way, but heavy drinkers will benefit from reducing alcohol intake.
- Drink plenty of fresh water – your body is made up of a high percentage of water. If you don't drink enough, your body tries to hold onto it, causing bloating. By drinking water regularly throughout the day, your body can detoxify your body. Your urine can be a good gauge to whether you are drinking enough water. The darker it is, the more dehydrated you are.
- Increase levels of activity – this will exercise your heart. Studies regularly show that increased exercise will help lower blood pressure.
- Lose weight if you need to – if you are over-weight, your heart has to work harder to pump blood around your body. Losing weight can reduce blood pressure, and you'll feel a lot better as well.
- Reduce salt intake – your body does require salt, but in most cases, it can be supplied in sufficient doses by eating a balanced diet. Foods contain salt, so you don't need to add extra. Since sodium (a component of salt) is involved in regulating body fluids, it can play a role in high blood pressure. If you eat canned products, read the labels. Look for food sources low in sodium.
- Avoid food high in fat or cholesterol.
- Stop smoking – nicotine has been shown to constrict blood vessels (making them narrower), raising the pressure in the vessels.
- Reduce Caffeine intake – My morning coffees are an important part of my daily routine, but I found that by having one caffeine coffee, and then switching to decaffeine coffee for the rest of the morning, I could have the best of both worlds, while helping to reduce my blood pressure.
Prior to following these tips, my blood pressure regularly reached 140/90 and even 140/100. After two months of following these tips, my blood pressure was normal, and often as far down as 115/68. These tips were responsible for controlling my high blood pressure, and meant that I could avoid going onto drugs. If you decide to try the natural route, please do consult your doctor first. The above information does not constitute medical advise.