If you struggle with high blood pressure, you have probably heard from your doctor about losing weight, exercising, and cutting your salt intake. These are the best defenses to lowering your blood pressure hands down, but I’d like to add some helps in there to aid your journey to lower your blood pressure naturally.

1. Water

Water keeps you stay hydrated and full. If you are drinking water, chances are you are going to be less likely to reach for sugary, sodium filled or caffeinated drinks to satisfy a thirst. The more you substitute water for those culprit drinks, the more calories you are avoiding as well.

If you are dehydrated, you body will hold on to excess sodium, and at the same time, it shuts down capillaries, putting pressure on your arteries. These both elevate your blood pressure.

How much?

Avoid gross amounts of water, because this can actually increase your blood volume, along with blood pressure.  So what is the right amount? You want to drink ten to twelve 8-ounce glasses of water per day. Work up to this amount slowly. You can do it!

2. Celery

Besides being touted as an almost zero calorie food, celery relaxes the muscle tissue in the artery walls, making blood flow easier, and lowering your blood pressure.

How much?

A recommended four stalks a day. Juicing celery with carrot or other vegetables makes this a good way to get other healthy nutrients, not get calorie overloaded, and lower your blood pressure all in one.

3. Omega-3 fatty acids

Our bodies can’t make these acids, but they are necessary for our health. Omega-3 fatty acids are found mostly in cold-water, deep-sea fish such as cod, sardines, salmon, herring, mackerel, sturgeon, anchovies, and albacore tuna. Fish oil supplements are sometimes given to heart transplant patients to reduce the risk of hypertension following a transplant. Omega-3 fatty acids reduce inflammation, are important for cognitive functions, and lower chances for developing heart disease, depression, and high blood pressure. They also improve weight loss and decrease blood sugar.

Don’t confuse omega-6 with omega-3, however. Most Americans get more omega-6 in vegetable oils, corn, safflower, sesame, soybean, and wheat germ. This actually has the opposite effect on your body and elevates blood pressure.

How much?

If you are eating fish, you are getting roughly 1 gram of omega-3 fatty acids in about 3.5 ounces of fish. Thinking of taking an omega-3 supplement? Consult your doctor for sensitivities or overdoses. 4 grams or 4000 mgs per day of the supplement, fish, or a combination of both is what you are striving for.

The biggest pay off will come when you start to combine all the strategies. Losing a few pounds, eating more vegetables, drinking more water, taking in less salt, and getting more omega-3 fatty acids. Naturally, you can lower your blood pressure. For more chiropractor education make sure to listen to our podcasts.