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hypertension prescriptions

According to many medical experts, most people really don't need drugs to treat high blood pressure.

It's estimated that up to 95% of high blood pressure cases could be treated successfully with lifestyle changes and other natural methods. But too often, people suffering from high blood pressure, or even so-called pre-hypertension, are prescribed drugs as soon as they have been diagnosed with the condition. But the truth is that taking medications should be treated as the last resort.

Why? Because many of the drugs prescribed have side effects that are as bad as, or even worse than, the condition they are supposed to treat. Before resorting to drugs and assuming you blood pressure is not at a high-risk level, it's really worth your while to try using natural alternatives to improve the condition. Often, all it takes is a few simple lifestyle changes.

Here are a few things those suffering from or at risk of hypertension can try:

Slow, Deep Breathing

Studies sponsored by the National Institutes of Health and Aging have found that practicing slow, deep-breathing techniques for just 10 to 15 minutes a day can help lower your high blood pressure significantly.

Lose Weight

Excess weight can put added stresses on the body and heart, increasing your risk of suffering from hypertension. While maintaining an ideal, healthy body weight is best for your overall health, even losing just 5 or 10 pounds can make a dramatic difference in your blood pressure.

Watch What You Eat

The kinds of foods you eat can also make a huge difference. Whole grains, low-fat dairy products, and fruits and vegetables should be a regular part of your diet. You should also try to eat fewer saturated fats.

Also, salt isn't the root of all evil it is often claimed to be. So you don't have to completely cut sodium out of your diet. However, lowering your sodium intake can make a difference.

If you are reasonably healthy, moderate salt consumption will do no harm, but try limiting yourself to 2,400 milligrams a day. If you are struggling with high blood pressure, limit yourself to 1,500 milligrams of sodium a day. Of course, the numbers are hard to track but, basically, it means no added salt on food and no salty snacks like salted peanuts or potato chips. You also need to go very easy on salty foods like bacon or other cured meats and watch out especially for hidden salt in processed foods.

Regular Exercise

Regular exercise can also help lower blood pressure. It doesn't have to be strenuous. In fact, gentle aerobic exercise is far better for your blood pressure. This can include a brisk walk or even gardening for at least 30 minutes at a stretch at least three times a week.

Drink Moderately and Quit Smoking

Everyone knows the dangers of smoking. It plays particular havok on your blood pressure. Enough said. Quit and console yourself with a healthy drink or two!

It's now well accepted that regular but modest alcohol consumption is good for the heart. Healthy amounts vary depending on your size, age, sex and condition but, whatever your limit is, only one drink or two in excess will raise your blood pressure. So know your limit and stick to it.

These are just a few simple things you can do to improve your health. By making a few easy lifestyle changes, you can lower your blood pressure without having to resort to prescription drugs and their side effects.

Discover an effective natural way to lower high blood pressure and relieve stress.