Decrease refined carbohydrates. Refined carbohydrates cause insulin resistance which causes blood vessel constriction and water retention.
Increase your intake of potassium containing foods such as vegetables and fruits.
Have a serving or two of low sodium V8 juice daily. (Note: Some medications like ACE inhibitors may cause potassium retention. Limit tomato juice intake to 1 serving per day if you are on this class of medication).
Cut out as much refined and canned food as possible due to the high sodium level.
Eating beets may help to control blood pressure. Beets contain natural compounds that increase your body’s production of nitrates. Nitrates are compounds that open up blood vessels and help to lower pressure.
Exercise is very important. Aerobic activity is especially effective at increasing the amount of blood vessel relaxing compounds that help to lower blood pressure.
Control your stress level as chronic stress causes constriction of blood vessels and water retention.
Drink lots of water. Water acts as a natural diuretic keeping the blood pressure in balance.
Learn to meditate and breathe. If you need assistance with this, you may want to try the Resperate, a small machine that is FDA approved and clinically proven to help lower your blood pressure through a 15 minute breathing exercise serveral times per week.
I'm a licensed pharmacist specializing in natural approaches to health and disease. I have hosted the weekly radio show on Wake Up Healthy for almost 20 years on WCBM 680 every Sunday from 10-11 AM EST. You can listen anywhere in the world by downloading the WCBM app.