There are certain factors that are well known to contribute to high blood pressure and they include poor diet, obesity, sedentary lifestyle and family history. In addition, there are also several other factors, which can cause an elevated blood pressure condition.
These include stress, lifestyle and certain environmental conditions. Recognizing and altering these factors can directly affect your BP and may even negate the need for prescription drugs.
A study in the American Journal of Epidemiology, depicted the hypertensive effect of chronic alcohol consumption. Studies from the New England Journal of Medicine correlate nicotine consumption from cigarettes and smokeless tobacco with an elevation in BP. Even the daily consumption of coffee has been implicated in hypertension, as reported in the American Journal of Cardiology.
It has long been known that stress can greatly affect BP and, more importantly, how an individual handles stress. Clinical studies have proven that a reduction in stress can be achieved from mind/body medicine such as biofeedback, meditation, yoga, and relaxation exercises. These have all shown to be effective in lowering blood pressure naturally.
Other natural ways to manage hypertension naturally include exercise, diet, certain supplements and herbs. It has long been known that maintaining a normal weight will help to keep blood pressure within a normal range.
Physical activity helps with keeping the pounds off but moderate exercise, specifically aerobics, can lower blood pressure directly. In fact a 1990 study in the Journal of the American Medical Association indicated that those who engage in regular aerobic activity might not need prescription medication to control their blood pressure if it isn’t too severe.
Your diet can be a very effective means of keeping your BP within a normal range. Your first steps would be to consume a diet as described in the Dietary Approaches to Stop Hypertension (DASH).
The DASH diet is rich in fiber, high in potassium, calcium, and magnesium from vegetables, fruits, legumes, whole grains, low fat dairy or dairy substitutes. Saturated fat and sodium should be avoided while total fat from monounsaturated and polyunsaturated sources should total 30% of calories.
Reducing your sodium intake also has an additional benefit. An article in the Journal of the American Medical association, showed the relationship between dietary sodium and cardiovascular disease risk in overweight and non-overweight individuals. The article concluded that high sodium consumption is associated with an increased risk of cardiovascular disease and mortality in overweight individuals.