6 Tips to Reduce Your Blood Pressure

Affecting one in three adults, high blood pressure is one of the most common health concerns in America, and it is often connected to busy schedules and high-stress work. Slowing down can be difficult, yet paying attention to blood pressure is an important part of overall health and quality of life. Below are natural approaches that may help support healthy blood pressure. Individual results vary.

Work less

Reducing working hours is one of the hardest commitments for many Americans. According to a study from the University of California, Irvine, people who worked more than 41 hours a week had a 15 percent higher risk of hypertension. Where possible, aim for a 40-hour week and take the vacation days you have earned.

Drink less caffeine

A study from Duke University Medical Center found that consuming around three cups of coffee has a lasting effect on blood pressure. Caffeine narrows blood vessels, which raises blood pressure, and it can magnify feelings of stress. Cutting back, or switching to decaf, is a simple place to start.

Tune in

Researchers at the University of Florence in Italy found that listening to calming music for 30 minutes daily may help lower blood pressure. Listeners who paired daily music with deep breathing lowered their average systolic reading by 3.2 points. Setting aside time each day to listen and relax is simple and accessible.

Acupuncture

Acupuncture is used as a complementary, non-pharmaceutical approach for people managing hypertension. Traditional Chinese Medicine views high blood pressure as a sign that the body is out of balance, and treatment is designed to help the body and mind relax and restore healthy flow. In TCM, the Liver and Kidney systems are associated with blood pressure, and points related to them are often chosen to help ease stress. Acupuncture is intended to complement, not replace, the care of your physician.

Saint Lucie Acupuncture recommends giving us a call or asking your Acupuncture Physician about the right treatment plan for you. Individual results vary, and a personalized evaluation is the best way to determine whether acupuncture may be appropriate for your situation.

Massage therapy

Massage therapy is well known for supporting relaxation. A study at the Wirral Metropolitan College Department of Medicine found that patients experienced less muscle tension and a lower heart rate after massage therapy. It is non-invasive and may help calm both body and mind.

Keep steady habits

Lowering blood pressure is not something that happens overnight. A consistent diet and exercise plan, alongside a natural approach that fits your life, can help you build steady momentum and reduce day-to-day stress.

Heart-healthy recipe: Texas Caviar

This recipe is filled with vegetables that taste delicious and are heart healthy as well.

Ingredients

• 30 oz. canned black-eyed peas
• 2 green onions, sliced
• 1 cup fresh or frozen corn, thawed
• 1 small bell pepper, diced
• ½ cup chopped cilantro
• 3 diced jalapeños
• 2 cups diced tomatoes
• 3 cloves minced garlic
• 2 tbsp. extra virgin olive oil
• 2 tbsp. lime juice
• ½ tsp. lime zest
• 1 tsp. ground cumin
• Salt and ground pepper to taste

Method

Combine the black-eyed peas, onions, corn, bell pepper, cilantro, jalapeños, tomatoes and garlic in a medium bowl. In another bowl, whisk the olive oil, lime juice, zest and cumin together. Pour over the vegetables, add salt and pepper to taste, and toss together. Serve chilled for 2–3 hours. Enjoy.

Adapted from AcuNews (Vol. 2.16), © Acupuncture Media Works/AcuDownloads. This article is for education and information only and is not a substitute for the advice of a licensed health care provider. Seek prompt attention for emergencies, and consult a health care provider about specific health concerns and before starting a diet, cleanse or exercise routine.