Learn how to cure high blood pressure without medicine. This will save you money, spare you from harmful side effects, and actually treat the cause and not just the symptoms.
A 2012 study conducted by looking at prior clinical trials (using 7080 participants) found that antihypertensive medications did not reduce the risk of mortality, strokes, or heart attacks in those with mild hypertension.
This cure for high blood pressure does not mean that you have to resort to bland food and cut out fat. You can still season your food and eat delicious foods while protecting your heart.
When you have high blood pressure, the first thing the doctor will do is give you pills. But did you know that you can cure blood pressure without medicine? In most cases, the medication just helps you to manage high blood pressure provided you are severely hypertensive instead of getting to the root of the problem and curing it completely.
In this article, you will learn all about how to cure high blood pressure without resorting to medication. If you are already on blood pressure medication, following these tips can ensure that you will eventually no longer need them.
What is Blood Pressure
Blood pressure is the pressure of your blood as it is pumped around your body. The top number of the reading, for example, 120, is systolic pressure, this is the reading taken when your blood vessels squeeze to pump your blood and the bottom number, for example, 80, is the diastolic pressure, the reading taken when your blood vessels relax.
Blood pressure over 120/80 is slightly high up until 129/84, this is called prehypertensive. When you are hypertensive it means that your blood pressure (BP) is chronically higher than 129/84. I say chronically because your blood pressure can change throughout the day depending on what you’ve ingested, stress levels, and whether you’ve just exercised or not.
In healthy people, blood pressure usually varies only slightly or it will be high for only a short period of time. Constantly having high blood pressure all the time causes damage to your blood vessels over time increasing your risk of stroke and heart attacks.
High Blood Pressure Symptoms
Often there are no symptoms. This is why a general check-up or clinic visits always include blood pressure measurements. If symptoms do show up, they can include:
Shortness of breath
How to Cure High Blood Pressure
Start using these natural remedies of high BP and you’ll reverse your high BP so that you no longer need medication or even cure yourself before you realize you had a problem. If your BP medication doesn’t work, you will see results using these remedies.
1. Potassium vs Salt Intake
We have all heard over and over again that we need to reduce our salt intake to maintain healthy blood pressure levels. The recommended allowance for everyone is only a teaspoon per day, and if you struggle with high blood pressure, only half a teaspoon a day. This is very strict and results in bland food that is hard to enjoy.
But, the problem is not our salt intake. It is our potassium intake. Potassium protects your heart and if you are getting adequate amounts of potassium, your salt intake is not too important. You will be able to safely consume around 1.5-3 teaspoons of salt per day as long as you eat enough potassium. In fact, between 3g and 6g of sodium daily actually decreases your risk of dying from heart problems.
It is recommended that we each consume 4700 mg of potassium per day minimum. If you are consuming 5000 mg, you will lower your blood pressure, protect your heart, and be able to enjoy salt.
Foods High in Potassium Are:
Swiss Chard (960 mg per cup)
Baked acorn squash (896 mg per cup)
Avocado (975 mg per avocado)
Sweet potato (855 mg per large sweet potato)
Spinach (838 mg per cup)
Beet greens (644 mg per 1/2 cup)
A supplement can also help. A maximum dosage of 400 mg per day can be taken at bedtime. Potassium citrate or potassium bicarbonate are the best forms of potassium to take to ensure good absorption and usage by the body.
2. Improve Your Diet
Cut sugar: Sugar is one of the worst things you can eat. Aside from all the other negative effects that sugar has on your health, this study clearly shows the link between sugar and sweetened beverages and high blood pressure. Sugar consumption should be lowered or cut out completely. Your palate will adjust and you will be able to truly enjoy food.
A low carb diet: It is very beneficial in this regard. Vegetables contain all the carbohydrates that you need. When you occasionally eat extra carbs, choose gluten-free grains over gluten-containing ones. This will lower inflammation which is the root of all illnesses including high blood pressure. Your plate should consist of 80% vegetables and a source of protein.
Include healthy fats: Fats like omega 3 and saturated fat in your diet. DHA, an omega 3 fatty acid has been shown to lower blood pressure naturally. These fats will also keep you fuller for longer and you will enjoy your food more. You’ll find them in walnuts, flax seeds, chia seeds, leafy greens, grass-fed meat, poultry, eggs, pork, and full-fat raw dairy.
3. Resolve Nutritional Deficiencies
Another cause of blood pressure problems is nutritional deficiencies. This is a simple but often overlooked high blood pressure cure. In addition to potassium, calcium and magnesium are necessary to control blood pressure. If you have a shortage or get too much of one or the other, you may have blood pressure problems.
Eat the following every day:
Cruciferous vegetables (cauliflower, broccoli)
Sulfuric veggies (onions, cabbage, kale)
Taking supplements can help you to consume enough of the nutrients that even a healthy diet is lacking due to changes in soil quality. Being vegan or vegetarian can also result in deficiencies. Learn about the top deficiencies that plant-based eaters can have and how to prevent them.
4. Exercise Regularly
Exercise decreases blood pressure effectively. It also helps to reduce stress which is a major cause of high blood pressure. 30 minutes of moderate cardio 5 days a week or 15 minutes of vigorous cardio 5 days a week is the recommendation by the WHO (World Health Organization). Double the amount provides you with even more benefits.
You can do HIIT, swim, run, dance, garden, or walk. It’s best to incorporate some cardio, resistance exercise, and stretching, but whichever form of exercise you do, pick one that you enjoy. This will ensure that you will keep doing it.
Bear in mind that just as a sedentary lifestyle is harmful, too much exercise is also harmful. Among other things, it can cause dehydration which can lead to blood pressure problems due to the loss of electrolytes.
5. Lose Weight and Maintain a Healthy Weight
If you are overweight or obese, even just losing 5-10% of your body weight can lower your blood pressure. You will be more likely to maintain this weight loss as well. Over time, work towards getting to a healthy weight. You can do this with regular exercise and sticking to healthy foods. This doesn’t necessarily mean cutting out foods that you like.
A cheat meal once a week can help to keep your metabolism going and you can lose weight while eating delicious full-fat foods.
6. Manage Your Stress
Stress is something that plagues us all these days. Everyone is always busy, phones are always on, and we all have responsibilities to take care of. Take time out to relax, you can try the following things:
Meditation and deep breathing
Watch a comedy
Spend time with family and friends
Take up a hobby
I’d love to hear from you, please feel free to get in touch or leave a comment if you have any questions. What has your experience been with high blood pressure? Please share your story with us.