There are many different complementary and alternative treatments believed to be effective for treating high blood pressure. Scientific evidence indicates that diet, increased physical activity and regular practice of relaxation techniques such as yoga, Tai Chi, or Qigong should help to lower high blood pressure. In addition, certain dietary supplements and herbs have been found to have some effect.

It is important that inactive older people or those with chronic health problems be evaluated by their doctor before starting a program of any physical activity. Also, because of potential health risks associated with certain herbs and supplements it is imperative that you inform your doctor if you plan to use or are already using them. This is even more important if these products are used in combination with antihypertensive drugs.

Dietary Approaches to Stop Hypertension (DASH)
Diet can be a powerful strategy to combat hypertension. An ideal diet would be one that is designed specifically for a patient. An anti-hypertension diet should include all essential nutrients, be rich in fiber, high in potassium, calcium, and magnesium from vegetables, fruits, legumes, whole grains, low fat dairy or dairy substitutes fortified to match the nutritional profile of dairy, low in sodium and saturated fat, with total fat from monounsaturated and polyunsaturated sources totaling 30% of calories, and conducive to weight loss.
In general, doctors recommend:

• Eating more fruits, vegetables, and low-fat dairy foods
• Cutting back on foods that are high in saturated fat, cholesterol, and total fat
• Eating more whole grain products, fish, poultry, and nuts
• Eating less red meat and sweets
• Eating foods that are rich in magnesium, potassium, and calcium

Physical Activity
Men and women of all age groups who are physically active have a decreased risk of developing hypertension. People with mild and moderately elevated blood pressure who exercise 30 to 60 minutes three to four days per week (walking, jogging, cycling or a combination) may be able to significantly decrease their blood pressure.

Breathing and Stress Management
Blood pressure increases when a person is under emotional stress and tension, but whether or not psychological interventions aimed at stress reduction can decrease blood pressure in patients with hypertension is not clear. Nevertheless, recent studies suggest that ancient relaxation methods that include controlled breathing and gentle physical activity, such as yoga, Qigong, and Tai Chi, are beneficial. People with mild hypertension who practiced these healing techniques daily for two to three months experienced significant decreases in their blood pressure, had lower levels of stress hormones, and were less anxious.

Herbal Therapies
Garlic has been found by a number of studies to be helpful in controlling blood pressure, apparently lowering blood pressure by 5- 10%. It can also lower cholesterol, reduce triglyceride levels, discourage clot formation, and promote blood circulation. However, garlic can thin the blood and should not be combined with prescription blood-thinners.
The efficacy and safety of other herbal therapies such as Rauwolfia serpentina (snakeroot), Stephania tetrandra (tetrandrine), Panax notoginseng (ginseng) and Crataegus species (hawthorn) for treating hypertension have not been extensively studied. Because of potential health risks associated with these herbs, it is imperative that you inform your doctor if you plan to use or are already using them.

Supplements
Some supplements have been evaluated as blood pressure lowering options, including:

• Coenzyme Q10 (CoQ10): People with mild hypertension who were taking CoQ10 experienced a significant drop in their blood pressure without appreciable side effects. In addition, CoQ10 appears to reduce blood pressure by a different mechanism than major antihypertensive drugs.
• Omega-3 fatty acids: Some studies report that EPA and DHA may reduce blood pressure in people with mild hypertension. However, other studies have had conflicting results. Current evidence suggests that modest reductions of blood pressure may occur with significantly higher doses of omega-3 fatty acids.
• Amino acids: It has been suggested that the diet supplement L-arginine may lower blood pressure; however, the few studies conducted to date were small and not well-controlled, and suggest that L-arginine may lower blood pressure for only a short period of time. Another amino acid, L-taurine, may also have blood pressure-lowering qualities.

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