You want to be healthier and keep your blood pressure within the preferred range. At the same time, you are understandably reluctant to being taking medications that are desired to moderate your blood pressure. Here are natural ways to help bring your blood pressure within a normal range, without medications. Be sure to talk with your doctor and continue to monitor your blood pressure as you put these suggestions into use.
- Qi Gong
Studies have shown the health benefits of qi gong – a coordinated series of movements and breathing. Much like tai chi, qi gong can lower blood pressure while improving overall health and reducing stress. This has caused qi gong to become the recommended exercise for people with a broad range of fitness levels and fitness goals. Walking and other, more traditional types of exercise can also help to lower blood pressure but they haven’t shown some of the far-ranging benefits of qi gong.
- Fish Oil
Omega 3 oils that are contained in fish have been shown to have a number of health benefits. Regularly consuming oily fish like salmon can help improve heart health and lower blood pressure. Taking omega 3 oil supplements is another option and there are even supplements available that have no fish odour, to help people who don’t like the taste or smell of fish.
- Coenzyme Q10
Coenzyme Q10, more commonly known as CoQ10, is an important antioxidant. It has been found to have play a critical role in heart health. It can be particularly important for anyone struggling with high blood pressure or who has ever taken cholesterol-lowering medications. The usual recommended dose is 200-300 mg of CoQ10 per day to improve blood pressure.
- Dark Chocolate
Yes, this is probably the easiest recommendation for most of us to follow. Dark chocolate has been shown to have important health benefits and consuming it can help lower blood pressure. Look for chocolate with at least 60 percent cocoa solids. Eat small servings of dark chocolate on a regular basis as chocolate bars or add cocoa power to smoothies, your morning oatmeal, or drink hot chocolate made with dark chocolate.
Our typical diets include a considerable amount of sodium. This can lead to an electrolyte imbalance and make a deficit in other key electrolytes more problematic. Potassium helps to counteract the effects of sodium and protect against hypertension (high blood pressure). Magnesium is another key mineral that can impact your blood pressure. For potassium, select high-potassium foods like bananas, potatoes, avocado, and melons. To raise your magnesium levels, try a 500 mg daily dose of a magnesium supplement to improve your blood pressure. Drinking coconut water can be a great way to improve your electrolyte balance and receive the important nutrients you need to maintain a healthy blood pressure. Coconut water can be a sweet treat to enjoy drinking during the day instead of soft drinks or you can use it as a liquid base for smoothies or add it to your coffee or tea. Remember to drink plenty of water to remain hydrated. Dehydration can also create issues with your blood pressure.