Most people don’t know that blood pressure problem is a leading killer and a primary cause of heart failure, as well as aneurysms, cognitive/memory decline, and kidney failure.
Over 70 million American adults have blood pressure problems – that’s 1 out of every 3 adults or 33% of the population.1
What’s crazy is that another 33% of the adult population has “pre-condition”, which is higher than normal blood pressure, but not in the super-high “warning” range.
Thus, about 66% of the adult population has above “optimal” blood pressure levels and it only gets worse as you get older.2
The “Silent Killer”
This is why blood pressure is known as the “silent killer” because you don’t really feel like there’s anything wrong until it’s too late!
And I’m very familiar with this topic because I have a family history of heart failures, some of them caused by blood pressure problems.
In fact, under today’s article, I’ve got a short report about how my dad’s got healthy blood pressure – without drugs or restrictive diets. Make sure to take a look after you finish this short article.
I bring all of this up because I want to emphasize just how important it is for your health and longevity to make sure you have healthy blood pressure levels.
So let’s get started with the top 5 natural solutions for healthy blood pressure.
Drugs / Prescription Medications
As I said, blood pressure is such a massive health problem that blood pressure drugs are the #1 most prescribed drugs in America.3 In fact, out of the top 10 most prescribed drugs – THREE of them are blood pressure drugs!
And the crazy part is that there are 11 TYPES of “blood pressure” drugs, which is a total of over 80 DIFFERENT medications..
And yet, the problem is getting worse each and every year. I don’t like these drugs because they have lots of negative side effects.
However, they are valuable for SHORT-TERM usage to quickly put you into a “normal” range. But it’s definitely not a long-term solution.
What you eat is very important and one of the best types of diets for lowering blood pressure is a DASH diet4 – which stands for Dietary Approaches to Stop Hypertension.
This is similar to the Mediterranean diet – both being successful at reducing blood pressure problems and promoting weight loss at the same time.
DASH promotes the consumption of vegetables, fruits, lean protein, whole grains, and low-fat dairy, and recommends avoiding sugars, red meat, and salt.
Many believe that low sodium is responsible for its success. However, salt probably doesn’t have that much to do with it...
I believe the primary reason why it works so well is that it restricts your intake of fructose—as does the Mediterranean diet.
The idea that salt promotes blood pressure problems is actually, at least in part, a myth.
Exercise has many health benefits as I’m sure you know. One of the best is a simple fact that you get some stress release. And I think we can all agree that we live in very stressful times and this additional stress contributes to blood pressure problems.
The best exercise is a combination of BOTH:
- Aerobic (with oxygen) – walking, jogging, swimming, dancing, etc.
- Anaerobic (without oxygen) – resistance exercise with weights, cables, machines, etc.
Ideally 3x weekly for 30-45 minutes is a good goal. However, even a 15-minute daily walk will do wonders for your health and blood pressure levels.
Rest & Relaxation
Most “experts” don’t emphasize the importance of rest and relaxation – both physical and mental.
Your mind is more powerful than your body and with the extra stress and worry in our modern lifestyles, you MUST make some time to “unplug” and “reboot” your system.
Meditation, stretching, reading, napping, walking, writing your thoughts, getting a massage, laughing, hugging, playing, etc… are all great ways to reduce your stress hormones and improve your blood pressure levels.
You MUST do this daily. As my friend Tony Robbins says, this can be your “hour of power” or “30 minutes to thrive” or “15 minutes to fulfillment”.
Specific Herbs, Vitamins & Minerals
Most supplements don’t work. But there are a few herbs and minerals that can help support healthy blood pressure levels naturally and quickly. Many times better than prescription medications and WITHOUT the negative side effects.
The top 5 natural herbal extracts are:
- Grape Seed Extract
- English Hawthorn Berry Extract
- Celery Seed Extract
- Pomegranate Extract
- Lycopene Extract
Add in specific minerals and vitamins such as magnesium, potassium, calcium, D3, C, and B6 and you have a proven formula and a long-term solution for healthy blood pressure levels.
Follow a DASH diet, exercise, implement a few minutes of relaxation methods and take specific herbs, vitamins, and minerals DAILY and you’ll see amazing improvements in your health and blood pressure levels.
- Nwankwo T, Yoon SS, Burt V, Gu Q. Hypertension among adults in the US: National Health and Nutrition Examination Survey, 2011-2012. NCHS Data Brief, No. 133. Hyattsville, MD: National Center for Health Statistics, Centers for Disease Control and Prevention, US Dept of Health and Human Services, 2013
- Mozzafarian D, Benjamin EJ, Go AS, et al. Heart Disease and Stroke Statistics-2015 Update: a report from the American Heart Association. Circulation. 2015;e29-322.