Lowering Blood Pressure Naturally

Rather than write a bitter anti-Valentine’s Day post (just joking), I thought I’d take the higher road and post something heart-healthy. February is American Heart Health Month. Recently, I had a couple of friends ask my advice on holistic treatments for high blood pressure. I thought it would be an awesome time to share some of the things I learned at IIN. Even though I haven’t had time to do anything official with my health coaching, I love to share!

When high blood pressure is left untreated, it can lead to damage to the heart and coronary arteries. This includes heart attacks, heart disease, congestive heart failure, and strokes. Although there are several medicines that can reduce blood pressure, those meds have side effects. I’ve never felt good about taking anything that causes negative side effects….

Most of us know lowering salt intake (for optimal heart-health, the American Heart Association recommends people aim to eat no more than 1,500 milligrams of sodium per day), and increasing exercise and  increasing water intake are beneficial.  However, there are a few more holistic ways that you can treat blood pressure naturally. When these natural remedies are used, the results can be seen quickly. These natural remedies can also be use to prevent future problems that could result high blood pressure as well.

Fish Oil. Fish oil is easy to find in any grocery store. It reduces overall inflammation in the body. When you reduce inflammation in the arteries, there is  decrease in blood pressure. Pretty simple, huh?

 Potassium. One of the first things a doctor might tell you is to lower your sodium. However, as hard as we try, sodium can appear in things we don’t realize. Increasing your potassium counteracts the effects of sodium.

Try including a few of these potassium-rich foods into your diet:

Avocado

Spinach

Sweet Potato

Coconut Water

Yogurt

White Beans

Bananas

Clams

Mushrooms

Tomato Sauce

Edamame

Milk

Orange Juice

Carrot Juice

Mediterranean Diet. The Mediterranean Diet contains lots of fruit, vegetables, seafood, olives, and tomatoes. The Mediterranean diet limits grains, because grains often cause inflammation. Remember, inflammation is bad for the arteries! Here’s a great cookbook on the Mediterranean Diet.

Magnesium. Magnesium relaxes the blood vessels and therefore, has an immediate effect. Most people actually have a Magnesium deficiency. The recommended dosage is 500 milligrams, daily.

CoQ10.  This supplement can be found at your local grocery store or pharmacy. The enzymes balance blood pressure and are a great antioxidant. 200-300 milligrams, daily, is recommended.

Because I truly believe in using as many holistic treatments as possible, I love to share the things I’ve learned in nutrition school. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Because, although I am a certified health coach and can guide you, I’m definitely not a doctor.

Remember, 1 in every 3 American adults suffer from high blood pressure.  Anyone, including children, can develop high blood pressure. A little preventative effort may go a long way in lifelong heart health.

I hope you all have a great Valentine’s Day! I plan to make today great by spending time with my favorite “Galentine”. We plan to get a cardio workout from shopping and laughing all day! And, hopefully, when I get home, there will be a box of chocolate from the greatest, most reliable man in the word…my dad.