You have high blood pressure. You reduced the sodium in your meals, you follow the DASH (Dietary Approaches to Stop Hypertension) diet and you take your blood pressure medication regularly. What else can you do to control your blood pressure?
Breathe deeply. Small studies have found guided breathing exercises to be effective in reducing blood pressure by an average of 14/8 (systolic/diastolic) points after eight weeks of daily use. Also called paced breathing, this slow, deep breathing method uses musical tones to cue inhalation and exhalation, tapping into the body’s natural response to match to external rhythms. Try one of our paced breathing podcasts.
Consider Coenzyme Q10 (CoQ10). There is good evidence that 50 to 150 milligrams daily of CoQ10 can produce small decreases in blood pressure. CoQ10 is expensive, so if you wish to try it, shop around. For best absorption, take it in divided doses with meals containing fat or with fish oil supplements. CoQ10 supplements are not recommended for children or women who are pregnant or breastfeeding. Always consult your doctor or pharmacist before taking over-the-counter supplements, and routinely inform your doctor of any herbs or supplements you are using.
Remember, even if you don’t feel any symptoms, high blood pressure can be serious, possibly leading to heart attack and stroke. If you take medication to control your blood pressure, do not stop or change your medication regimen without discussing with your physician.
More information: Paced Breathing Podcasts | Coenzyme Q10 | DASH Diet | High Blood Pressure: Using the DASH Diet