Exercise, Magnesium & Omega-3s Naturally Lower High Blood Pressure
Lower high blood pressure with natural interventions that are just as clinically effective as taking medication. High blood pressure is dangerous because it changes the structure and function of the blood vessels, increasing your risk of disease. Three of the simplest, most effective and naturals ways to lower high blood pressure are weight training, getting adequate magnesium, and supplementing with omega-3 fats.
Exercise Lowers High Blood Pressure Naturally
Aerobic training is well known to lower blood pressure, and a recent Brazilian study shows weight training may be just as effective. In this study, older women with hypertension did a training program that used a muscular endurance protocol with 90-second active rest periods in between sets. Participants walked rapidly around the weight room instead of standing around.
Results showed a significant decrease in diastolic and systolic blood pressure that was maintained for an hour after training. The long duration of the change indicates a lasting decrease in blood pressure could be achieved.
Use Magnesium To Lower High Blood Pressure Naturally
Best known as the "anti-stress mineral," magnesium supplementation is a natural way to lower high blood pressure. A review of studies testing the effect of taking magnesium on blood pressure found that systolic blood pressure dropped by an average of 3 to 4 mm Hg. Diastolic blood pressure dropped by an average of 2 to 3 mm Hg. Both were clinically significant decreases. The most notable drop in blood pressure came from taking a dose of 370 mg/day of magnesium.
Use Fish Oil To Lower High Blood Pressure Naturally
Supplementing with fish oil can naturally lower high blood pressure. The omega-3 fatty acids in fish oil improve blood flow and protect the function of arteries that carry blood throughout the body. For example, a study of adults without high blood pressure found that supplementing with 700 mg of DHA and 480 mg of EPA omega-3 fats daily decreased systolic readings by almost 4 mm Hg and diastolic readings by 3.3 mm Hg. A second study found 12 months of taking 2 grams of omega-3s a day lowered systolic readings by 2.7 mm Hg and diastolic by 1.3 mm Hg in people with high blood pressure.