Nearly 2/3 of Americans are classified as either pre-hypertensive or hypertensive. And of those, only about 50% have their blood pressure under control.

If you’ve ever been diagnosed with high blood pressure, you might be concerned with the risk and side effects from taking a medication to control your numbers.

Thankfully lifestyle factors, physical activity and dietary changes can control your numbers, prevent the need for or even reduce the medications you are taking.

Here are a few of my favorite natural ways to reduce and control blood pressure:

Potassium Rich Foods

• Spinach
• Bananas
• Romaine lettuce
• Arugula
• Kale
• Turnip greens
• Potassium helps eliminate excess sodium in the kidneys through your urine. This in turn lowers your blood pressure.
• You should aim to eat ~4700mg of potassium daily

Berries

• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Berries contain phytonutrients such as flavanoids which have been shown to reduce blood pressure in studies.
• Fresh or frozen, berries provide a great source of nutrients and make a great addition to your morning smoothie, cereal, granola or oatmeal.

Vitamin C

• Vitamin C may act as a diuretic and also helps the kidney remove excess sodium and water

Reduce Sodium

• Sodium causes your body to retain extra fluid, increasing the volume of your blood. As a result your blood pressure increases.
• Processed and fast foods are major culprits for hidden sodium. Also be careful whenever you eat out at a restaurant, they tend to add extra salt to every dish to improve the flavor
• You should aim to consume 2,300mg or less of sodium daily

Exercise Regularly

• Try to get at least 150 minutes a week of moderate intensity exercise each week (such as a brisk walk)
• This can be broken down multiple times a week (i.e. 30minutes x 5days/week)

Please note: The following article is strictly the opinion of Dr. Tyler Dalton and is for informational purposes only. This article is not intended to provide medical advice or treatment for personal conditions. Please contact your healthcare provider or physician before making any changes or if you have specific questions regarding your health. All viewers of this content, especially those taking prescription or over the counter medications, should consult their physicians before implementing any changes.