How to improve blood pressure in a natural way
According to the CDC, 50% of adults or roughly 116 million people have high blood pressure in the United States.
This is a condition that must be dealt with since it has serious risks to our health.
The good news is that we can improve our blood pressure through lifestyle and nutritional changes.
Stress lowering tactics like meditation, hang out with friends, intentional breathing and mindfulness can help our body getting out of the fight or flight circumstances we live every day. I will ellaborate on this on another blog article.
Exercise, at least 2 to 3 times a week can be very beneficial. High Intensity Interval Training is a great and effective approach that can be done in 20 minutes..
In terms of diet, you need to include foods that contain the following key nutrients which can make a difference for your blood pressure.
1. Omega 3 fatty acids. Included in:
- Wild caught salmon
- Chia Seeds
- Collard greens
- Using lots of s
2. Potassium - Included in:
- A number of the vegetables included below.
3. Antioxidants - Included in:
- Goji Berries
- Red Cabbage
- Collard greens
- Dark Chocolate 85% or 70%
- Using lots of spices when cooking
4. Magnesium - Included in:
- Pumpkin seed
Reduce your consumption of sodium and avoid processed sugar since both contribute to a higher blood pressure. While a little of sea salt is ok, avoid the highly processed iodized salt.
Processed and fast foods that contain hydrogenated oils trigger inflammation in the arteries which contributes to high blood pressure.
While most americans get enough potassium through their diet, half of the them do not meet their Magnesium daily requirements (this was published on a Washington Post article on June 10, 2017). Additionally, research published by BMJ Open, shows that 68% of adults and 95% of children in the US do not meet their Omega 3 requirements.
The reason is simple, the foods mentioned above are not consumed in the required quantities on the Standard American Diet (SAD).
That's why supplements are a handy alternative.
While I treat each individual differently in my health coaching practice, a standard supplementation protocol to improve blood pressure would be as follows:
1. USANA Cellsentials.
This provides you with a great combination of antioxidants and chelated minerals, including Magnesium, to ensure you get the right amounts every day.
Take two antioxidants and two minerals in the morning with food and the same at night.
2. USANA Biomega
Double filtered, high quality fish oil with 1,200 mg of Omega 3 fatty acids. Boosted with vitamin D and lemon to avoid fish aftertaste.
Take two in the morning and two at night
3. USANA Coquinone 100
Coenzyme CQ10. This is a must for you if you are taking a statin to lower cholesterol. Statins lower the natural production of CQ10. While CQ10 is naturally produced in the body, it decreases with age. CQ10 is also a poweful antioxidant that supports heart health and circulation.
Take one in the morning and one at night
4. Optional. USANA Mineral Calm
This is a magnesium based efervescent drink that you can take before going to bed. Magnesium have a relaxing effect in your body, lowering stress but more importantly, relaxing your blood vessels with potential benefits in your blood pressure.
Take one 20 minutes before going to bed
I always like to manage the expectation on the results you can expect from supplements. They are a natural alternative to medication so to get results you need consistency. I always recommend a three month commitment before assessing results and adjust course of action.
I hope this is helpful for you!