Natural Remedies for High Systolic Blood Pressure

Untreated high blood pressure can lead to debilitating strokes and heart attacks. The National Institutes of Health defines high normal blood pressure as a systolic reading of 120 and a diastolic reading of 80, usually reported as 120 over 80. Since high blood pressure has few noticeable symptoms, about one third of people affected by this disorder do not know it. Adults should check their blood pressure at least once a month. If your systolic blood pressure is above normal, try some natural remedies, in consultation with your physician. You may be able to avoid or reduce reliance on prescription medications.

The key ingredient for lowering high systolic blood pressure is treatment. Doing nothing will not make the problem go away. The medical community recommends that people who have high blood pressure start an exercise program immediately. You do not need to join a health club. Aerobic exercise for 20 minutes three to four times a week is usually sufficient. This will increase your level of fitness and your heart's ability to pump blood efficiently.

SaltDietary changes can often help you lower your systolic blood pressure. One of the most important steps that you can take is to reduce the amount of salt in your diet. The NIH recommends that all adults limit their intake of salt to 2,400 milligrams a day. This is roughly one and one half teaspoons. However even though table salt is easy to measure, don't overlook hidden salt in processed foods like deli meat and sausage, canned goods and fast food restaurant menu choices. NIH recommends that you aim for a maximum of 1,500 milligrams daily, if you are having problems with your blood pressure. Gradually replace salt with herbs, spices and lemon juice. After a few weeks, you won't miss it.

Your daily food choices can help lower blood pressure. The New England Journal of Medicine reported that 2001 study participants who adopted the DASH diet were able to lower systolic blood pressure by more than eleven points; diastolic pressure dropped an average of six points. Along with the reduction of saturated fats, this diet emphasizes increased consumption of whole grains and fresh fruit and vegetables. The DASH diet also increases calcium intake from low-fat dairy products. Consider adding fish, flaxseed and walnuts to your diet. They are rich in omega-3 fatty acids and help increase the amount of nitric acid in your blood. This helps to dilate your arteries which results in lower blood pressure.

Recent research shows that increasing your intake of certain minerals and vitamins can also help lower blood pressure. Potassium, magnesium and vitamin C show promising results for people seeking natural methods to reduce blood pressure. These minerals are present in many common foods. Consult your doctor above current dosage recommendations before you take supplements.

Along with well-known contributors to high blood pressure, recent evidence suggests that excessive consumption of sugar may be a factor in blood pressure problems, in addition to the obvious diseases like diabetes. The NIH and the Surgeon General recommend that everyone stop smoking. One health benefit is reduced blood pressure. Losing weight also helps reduce your blood pressure and often makes it possible to stop taking certain prescription medications. The medical community also agrees that alcohol and caffeine in soft drinks can increase blood pressure. Eliminate or reduce consumption of both. Lifestyle changes like these can contribute significantly to success with natural remedies for high systolic blood pressure.