common, if left untreated, it can increase the risk of serious health problems, including heart attack and stroke.
Some people turn to medication to prevent their high blood pressure from worsening, but in many cases, lifestyle changes are enough to keep the heart healthy.
At Russak Personalized Medicine, our team specializes in treating high blood pressure. Continue reading to discover what high blood pressure is and how to naturally lower it.
High blood pressure occurs when the force of the blood pumping against the walls of your blood vessels stays too high. Over time, this excess pressure weakens the veins and arteries, increasing your risk of heart disease and other health problems.
A number of drugs have been developed to keep high blood pressure within the optimal range. However, many of these medications cause issues like fatigue, gastrointestinal discomfort, and headaches. As a result, many people seek natural strategies that avoid those problems. The good news is it’s often possible.
Some of the best ways to reduce your blood pressure naturally include:
The food you eat has a direct impact on your cardiovascular health. You don’t need to eliminate junk food and sweets completely, but it’s essential to enjoy them in moderation.
A heart-healthy eating plan — like the Mediterranean Diet or the Dietary Approaches to Stop Hypertension (DASH) diet — can make a big difference. These diets emphasize whole foods, including fruits, vegetables, lean proteins, and whole grains. They also encourage you to reduce your sodium (salt) intake, one of the most common contributors to high blood pressure.
Seeing your blood pressure drop after changing your diet may seem too good to be true, but research supports it. In one study, individuals who followed the DASH diet experienced a significant decrease in blood pressure within just a few weeks.
A sedentary lifestyle is one of the most common causes of high blood pressure. After a long day at work, it can be tempting to veg out on the couch, but over time, too much inactivity can negatively impact your cardiovascular health.
Getting some movement in, even for a short time, helps strengthen your heart and allows it to pump blood more efficiently. Don’t feel like you need to run a marathon or get a gym membership. Even moderate exercise can offer real benefits.
Whether you walk, cycle, or swim, aim to move your body for at least 150 minutes each week (equivalent to about half an hour, Monday through Friday).
Many people enjoy a beer or a glass of wine with dinner or in social settings. While it can be a fun way to unwind, alcohol can also significantly raise your blood pressure. You don’t need to give it up completely, but cutting back — especially if you have two or more drinks at a time — can make a difference. Non-alcoholic alternatives, like unsweetened iced tea or diet soda, can help you stay social without causing a blood pressure spike.
Studies support this approach. One study found that people who reduced their alcohol intake experienced a significant drop in their systolic and diastolic blood pressure (the top and bottom numbers in a blood pressure reading). The drop was especially noticeable in people who abstained from alcohol altogether.
Some studies have shown that taking Horse Chestnut can lower blood pressure. You can obtain this at Health Food Stores.
Managing high blood pressure naturally offers various benefits. For one, it empowers you to take charge and lets you avoid medication side effects. It can also support healthier habits overall.
To schedule a blood pressure consultation, contact us today. Call our office in Greenwood Village, Colorado, or book your visit online. We offer in-person and telehealth visits.
