Since most cases of hypertension are in the moderate range, hypertension can be brought under control by changing your lifestyle and diet. Many non-drug therapies such as dieting, exercise, and relaxation have brought about positive results. People who take drugs to try to lower their blood pressure often develop side effects such as fatigue, headaches, and impotence. It is best to try to alter your lifestyle to bring about changes instead of immediately resorting to medicinal aids for lowering blood pressure levels.
In an article in the Journal of the American Medical Association, it was stated that a leading cause for visits to physicians is due to hypertension and for drug prescriptions. Blood pressure lowering drugs have become big business. Approximately fifty percent of people experiencing hypertension are in the mild to moderate range which could be self treated by altering one's lifestyle habits. Employing non-drug protocols can be very effective and helps alleviate the corresponding financial strain on various health care systems.
Foods
One of the most important factors in reducing blood pressure rates is though obtaining an ideal body weight. It is important to increase the consumption of plant foods in the diet. Vegetarians usually have a lower blood pressure rate then non-vegetarians due to the increase in potassium, complex carbohydrates, essential fatty acids, fibre, calcium, magnesium, and vitamin C. Such diets are also lower in saturated fats and refined carbohydrates.
Garlic and onions should be eaten for their antioxidant sulfur compounds. These two foods also have cholesterol-lowering properties and have been shown to lower blood pressure in cases of hypertension.
Kelp is known to reduce blood pressure levels. Fibre is found in whole grain foods and legumes. Celery contains 3-n-butyl phthalide, a substance that may help lower high blood pressure.
Food Supplements
Essential fatty acids provide your body with necessary fats that help balance cholesterol levels and ensure proper nervous system function, among other benefits. Flaxseed/linseed oil, borage oil, pumpkin seed oil, hemp seed oil, evening primrose oil, fish, eggs, and walnuts are all sources of EFA's. The oils may be the most ideal. Take one tablespoon daily on yogurt, rice and/or bean dishes, salads, and vegetables. If using flaxseed oil capsules, take 2 to 3 capsules daily, in the morning. If using evening primrose oil capsules take 1 500mg capsule daily, in the morning
Herbs
Astragalus can be used to stimulate your immune system, increases metabolism which promotes healing, and provides an increase in energy to combat fatigue. If using capsules, take 6g three times daily. If using a tincture, take 20 to 30 drops three times daily.
Barberry helps decrease heart rate. Bring 1 teaspoon to a boil with 1 1/2 cups water, and simmered for 10 minutes. This should be taken 2 to 3 times a day in teacup doses. Due to the bitterness of the plant it is usually preferred in a tincture form.
Coleus forsholi or Forskolin is a herb native to India, Nepal and Thailand which lowers the systolic and diastolic blood pressure and strengthens the heart muscle, which improves blood circulation.
Among its many benefits, garlic can lower cholesterol (some studies say by 15%) and has blood-thinning properties. Add it to your favourite meal and enjoy the numerous benefits. If you prefer to go "sans aroma", you may also take odourless garlic capsules. If eating whole cloves, take 2 to 4 daily. If using capsules, take 600 to 1,200mg once or twice daily with meals. If using a tincture, take 2 to 4mL three times daily.
Hawthorn is effective in lowering blood pressure and for improving heart function. Hawthorn dilates larger blood vessels and inhibits the formation of angiotensin-converting enzyme (ACE). It also strengthens muscular ability. Hawthorn needs to be taken for 4 weeks before its properties become evident. Add 1 teaspoon berries or blossoms (or both) to 1 cup boiling water and infuse for 10 minutes. Take 3 times daily. You may also purchase hawthorn in supplement form.
Mistletoe is excellent for treating loss of tissue elasticity and hardening of the arteries. Infuse three teaspoons of herb with three cups of cold water for several hours and taken in three doses. If using a tincture, take 20 to 40 drops of tincture three times daily.
Homeopathy
Certain remedies can be used in acute situations if your symptoms fit the symptom picture of the remedy. For dosages, see the dedicated section on Homeopathy. Consult your homeopath or naturopath to determine your constitutional remedy: the remedy that best fits you as a whole person. Your homeopath or naturopath will take a complete case history considering all of your mental and physical ailments and match these symptoms with the symptom picture of the remedy.
Lachesis: Lachesis works very well for high blood pressure due to menopause.
Lifestyle
Stress can create high blood pressure and cause a number of other physical and emotional problems. Explore relaxation techniques such as deep breathing exercises, biofeedback, and yoga. These are all effective ways of decreasing blood pressure.
Reduce sodium intake as excess levels of this mineral lead to high blood pressure.
Minerals
Potassium is essential in maintaining important functions such as water balance and distribution, blood pressure, acid-base balance, muscle and nerve cell function, heart function, and kidney and adrenal function. A diet low in potassium and high in sodium is associated with high blood pressure. Potassium is located in the cells while sodium exists outside of the cells. This balance is maintained by the sodium-potassium pump. The pump naturally occurs in the membranes of all cells and is responsible for balancing electrical charges within the cell. Potassium exits the cell and sodium enters. This change in charge causes nerve impulses and muscle contractions. A decrease in potassium therefore prohibits nerves and muscles from working properly. Individuals should consume a diet high in potassium and low in sodium to ensure the effectiveness of the pump and keep blood pressure at a decreased amount. Eat dates, figs, peaches, and raisins. If supplementing, take 99mg daily.
Calcium and magnesium deficiencies may lead to high blood pressure. Take 1,000 to 1,500mg calcium and 500 to 750mg magnesium daily.
Vitamins
Coenzyme Q10, also known as ubiquinone, is naturally occurring in the energy producing units of cells known as mitochondria. Coenzyme Q10 is needed in the formation of ATP and energy formation in all body processes. It is responsible for the supply of oxygen to the cells and is important for cell renewal and strength. A deficiency in Coenzyme Q10 has been associated with hypertension and supplementation is beneficial. Take 50 to 100mg daily.
Vitamin C enriched foods improve the stability of blood vessel walls and help reduce high blood pressure. Eat citrus fruits. If supplementing, take 1,000 to 3,000mg daily. Start at the lower dosage and increase up to bowel tolerance. NOTE: Be careful not to consume too much vitamin C, as high doses have been known to result in hypertension. You may wish to discuss supplementation with this vitamin with your naturopath or other health practitioner.
