Diet, Physical Activity, Relaxation: Natural Ways to Lower Blood Pressure

One issue that concerns many people is high blood pressure. Some believe it depends solely on genetics and can only be reduced artificially, meaning through medication. I do not intend to deny this; however, can diet and other natural methods also help address this issue?

What is blood pressure, essentially? Simply put, blood pressure is the force of blood pressing against the walls of the blood vessels. Damage caused by high blood pressure is often systemic and can affect the heart, blood vessels, brain, and more. For this reason, it must be taken seriously. Increased pressure on the blood vessels can result from several factors, some of which are outlined below:

A. Salt:
One well-known cause is excessive salt consumption. Salt absorbs fluids, increasing blood volume. As blood volume rises, pressure on the blood vessels increases. Therefore, reducing salt intake may help lower blood pressure.

B. Overweight:
Being overweight can also contribute to high blood pressure. Excess weight places additional strain on the heart and blood vessels. As a result, weight loss can help reduce blood pressure, and in some cases, it significantly contributes to improvement.

C. Stress:
Another well-known factor affecting blood pressure is internal stress, whether we are consciously aware of it or not. Chronic tension causes blood vessels to constrict, creating increased pressure within them and leading to elevated blood pressure.

To address this, action can be taken in several ways:

A. Nutrition:
Natural therapists often recommend a diet based on fruits and vegetables, including foods rich in magnesium. This mineral helps relax muscles and can assist in relaxing blood vessels, thereby lowering blood pressure. Magnesium is found in foods such as leafy greens, sweet potatoes, bananas, legumes, almonds, avocados, whole rice, and more. In some cases, dietary sources may not be sufficient, and a magnesium supplement may be recommended.

B. Physical Activity:
Physical activity is an effective way to calm the mind. During exercise, the brain releases calming hormones that soothe the sympathetic nervous system. This promotes relaxation and dilation of blood vessels, which helps lower blood pressure. Breathing exercises can also be beneficial, and various techniques and tools have been developed to support this process.

In conclusion, when taking a natural approach, it is always advisable to combine several methods. Doing so increases the likelihood of successfully lowering blood pressure—sometimes even without the need for conventional medication. 

Eliahu Shechter is an iridologist and natural healer.