High blood pressure is a life-threatening condition that destroys the heart. One out of every three people in the United States is affected, as are one billion people worldwide. If your blood pressure isn’t under control, you’re more likely to develop heart disease or have a stroke.
However, there is some good news. Even without medicine, there are natural ways to lower blood pressure. Here are 15 natural ways Healthowealth has gathered for you.
Natural ways to lower blood pressure (Number 1); Exercise by taking a walk
One of the most effective natural ways to lower blood pressure is to exercise. Regular exercise strengthens and increases your heart’s effectiveness in pumping blood, decreasing blood pressure in your arteries. In actuality, 150 minutes of moderate exercise per week, such as walking, or 75 minutes of intensive exercise per week, such as running, can help lower blood pressure and improve heart health. Furthermore, the National Walkers’ Health Study found that doing even more activity than this decreases blood pressure even further.
Bottom line: Even 30 minutes of regular walking can lower blood pressure dramatically. Exercise aids in further lowering it.
Natural ways to lower blood pressure (Number 2); Reduce your sodium consumption
People consume a huge amount of salt all throughout the entire globe. Processed and prepared foods are to blame for a big portion of this. As a result, numerous public health initiatives are targeted at reducing salt consumption in the food business.
High salt intake has been associated in several studies with high blood pressure and cardiac events, including stroke.
Recent research, however, suggests that the link between salt and high blood pressure is less obvious. One cause for this might be genetic variances in sodium metabolism. Half of the people with high blood pressure and a quarter of people with normal blood pressure appear to have salt sensitivity.
If you already have high blood pressure, it’s worth experimenting with lowering your salt consumption to see if it helps. Substitute fresh meals for manufactured ones, and season with herbs and spices rather than salt.
Bottom line: Reducing salt consumption is recommended in most blood pressure guidelines. However, for persons who are salt-sensitive, that approach may make the most sense.
Natural ways to lower blood pressure (Number 3); Reduce your alcohol consumption
Alcohol consumption can cause blood pressure to rise. In fact, alcohol is associated with 16% of all occurrences of high blood pressure worldwide.
While some research shows that low-to-moderate alcohol use is healthy for the heart, the benefits may be offset by the unfavorable repercussions.
In the United States, moderate alcohol intake is defined as one drink per day for women and two drinks per day for males. Reduce your alcohol consumption if you consume more than that.
Bottom line: Any amount of alcohol can raise your blood pressure. Limit your alcohol consumption in accordance with the guidelines.
Natural ways to lower blood pressure (Number 4); Increase your potassium intake by eating more potassium-rich foods
Potassium is a vital element. It aids in the removal of salt from the body and relieves blood vessel pressure.
As a result of modern diets, most people’s salt consumption has increased while their potassium intake has declined. To achieve a healthy potassium-to-sodium ratio in your diet, consume fewer processed meals and more fresh, whole foods.
Potassium is found in abundance in the following foods:
- Leafy greens, tomatoes, potatoes, and sweet potatoes are some of the most popular veggies.
- Melons, bananas, avocados, oranges, and apricots are examples of fruit.
- milk and yogurt are examples of dairy products.
- salmon and tuna
- seeds and nuts
Bottom line: Consuming potassium-rich fresh fruits and vegetables can help decrease blood pressure.
Natural ways to lower blood pressure (Number 5); Caffeine consumption should be reduced
If you’ve ever had a cup of coffee before having your blood pressure tested, you know how quickly caffeine boosts your blood pressure.
However, there isn’t much evidence that ingesting caffeine on a daily basis might lead to a long-term rise.
Caffeinated coffee and tea drinkers, on the other hand, had a decreased risk of heart disease, including high blood pressure, than non-drinkers. Caffeine may have a bigger effect on persons who do not routinely use it.
Reduce your caffeine intake if you think you’re caffeine-sensitive to see if it helps lower your blood pressure.
Bottom line: Caffeine can produce a short-term elevation in blood pressure, but it does not cause a long-term increase in many people.
Natural ways to lower blood pressure (Number 6); Learn how to deal with stress
Listening to relaxing music might help you relax. High blood pressure is exacerbated by stress. When you’re stressed all the time, your body is always in fight-or-flight mode. This manifests itself in the form of a faster heart rate and constricted blood vessels.
When you’re stressed, you’re more likely to engage in dangerous behaviors such as binge drinking or eating unhealthy meals that can elevate your blood pressure. Several research has looked into how stress reduction might aid to reduce blood pressure. Here are two tried-and-true suggestions:
Play some relaxing music
Calming music can assist in the relaxation of your nervous system. It’s been proved in studies to be a beneficial complement to other blood pressure treatments.
Excessive work and stressful work environments are connected to high blood pressure.
Bottom line: chronic stress may have a role in high blood pressure. Finding stress-relieving practices might be good.
Natural ways to lower blood pressure (Number 7); Dark chocolate or cocoa powder should be consumed
While huge amounts of dark chocolate are unlikely to be heart-healthy, little amounts may be. This is because flavonoids, which are plant components that induce blood arteries to widen, are abundant in dark chocolate and cocoa powder.
According to a review of research, flavonoid-rich cocoa improved various indices of heart health in the short term, including blood pressure reduction. Use non-alkalized cocoa powder, which is notably high in flavonoids and has no added sugars, for the best results.
Bottom line: Plant components found in dark chocolate and cocoa powder assist to relax blood arteries, decreasing blood pressure.
Natural ways to lower blood pressure (Number 8); Reduce your weight
Losing weight can have a significant impact on heart health in those who are overweight. A 2016 study found that decreasing 5% of your body weight can considerably improve high blood pressure.
Previous research has connected decreasing 17.64 pounds (8 kilograms) to reducing systolic and diastolic blood pressure by 8.5 and 6.5 mm Hg, respectively. To put it in context, a good blood pressure level should be less than 120/80 mm Hg.
When weight reduction is combined with exercise, the benefit is considerably larger. Losing weight can help your blood arteries expand and contract more easily, making it easier for your heart’s left ventricle to pump blood.
Bottom line: losing weight can help to decrease high blood pressure. When you exercise, this impact is amplified.
Natural ways to lower blood pressure (Number 9); Give up smoking
Smoking is a high-risk factor for heart disease, which is one of many reasons to quit. For a limited period of time, each puff of cigarette smoke boosts blood pressure. Tobacco chemicals have also been connected to the clogging of blood vessels.
Remarkably, no strong link between smoking and high blood pressure has been shown in a study. This might be because smokers build up a tolerance over time.
Smoking and high blood pressure both increase the risk of heart disease, thus stopping smoking can help reduce that risk.
Bottom line: While studies on smoking and high blood pressure are mixed, one thing is certain: both raise the risk of heart disease.
Natural ways to lower blood pressure (Number 10); Reduce the amount of added sugar and processed carbohydrates in your diet
An increasing amount of evidence suggests that additional sugar is linked to high blood pressure. Women who drank even one soda per day had greater levels than those who drank less than one soda per day, according to the Framingham Women’s Health Study.
According to another study, drinking one less sugar-sweetened beverage per day was connected to decreased blood pressure.
It’s not just sugar; all refined carbohydrates, such as those found in white flour, turn to sugar quickly in your system and might create difficulties.
Low-carbohydrate diets have been shown to help decrease blood pressure in various studies. A study of participants using statin therapy revealed that those who followed a 6-week carb-restricted diet improved their blood pressure and other heart disease indicators more than those who didn’t.
Bottom line: Refined carbohydrates, particularly sugar, can cause blood pressure to rise. Low-carb diets have been demonstrated in several studies to help lower your levels.
Natural ways to lower blood pressure (Number 11); Berries should be consumed
Berries have a lot more to offer than simply a luscious taste. They’re also high in polyphenols, which are natural plant components that are beneficial to your heart. Polyphenols have been shown to reduce the risk of stroke, heart disease, and diabetes, as well as to improve blood pressure, insulin resistance, and inflammation.
People with high blood pressure were randomly allocated to a low-polyphenol diet or a high-polyphenol diet that included berries, chocolate, fruits, and vegetables in one research.
Those who ate berries and polyphenol-rich foods had lower risk indicators for heart disease.
Bottom line: Berries are high in polyphenols, which can help reduce blood pressure and heart disease risk.
Natural ways to lower blood pressure (Number 12); Try deep breathing or meditation
While meditation and deep breathing might be classified as “stress reduction practices,” they demand special attention.
The parasympathetic nervous system may be triggered by both meditation and deep breathing. When the body relaxes, this mechanism kicks in, reducing the heart rate and lowering blood pressure.
There have been a lot of studies done in this area, with studies demonstrating that various types of meditation can help decrease blood pressure. Deep breathing exercises might also be beneficial and be one of the natural ways to lower blood pressure.
Participants in one study had the choice of taking six deep breaths in 30 seconds or simply sitting still for 30 seconds. Those who took deep breaths had lower blood pressure than those who just sat.
Bottom line: Meditation and deep breathing both assist to engage the parasympathetic nervous system, which helps to reduce blood pressure and calm your heart rate.
Natural ways to lower blood pressure (Number 13); Calcium-rich foods should be consumed
High blood pressure is common in those who don’t get enough calcium. While calcium pills haven’t been proven to reduce blood pressure, calcium-rich foods appear to be associated with healthy levels.
The calcium guideline for most individuals is 1,000 milligrams (mg) per day. It’s 1,200 mg per day for women over 50 and males over 70. In addition to dairy, calcium may be found in collard and other leafy greens, beans, sardines, and tofu. The following is a list of calcium-fortified plant foods.
Bottom line: Diets high in calcium have been related to lower blood pressure. Calcium may be obtained via dark leafy greens, tofu, and dairy products.
Natural ways to lower blood pressure (Number 14); Natural supplements should be taken
Some natural substances may also assist in the reduction of blood pressure. Here are a handful of the most popular scientifically validated supplements:
- Researchers have effectively employed aged garlic extract as a stand-alone therapy and in combination with conventional medicines to decrease blood pressure.
- Traditionally used in Ayurvedic and Chinese medicine, berberine may help lower blood pressure by increasing nitric oxide production.
- In a 2016 study, 38 individuals discovered that whey protein improved their blood pressure and blood vessel function.
- Fish oil has long been associated with improved heart health, but it may be especially beneficial to persons with high blood pressure.
- Hibiscus blooms create a delicious tea. They’re high in anthocyanins and polyphenols, which are heart-healthy compounds.
Bottom line: Researchers have looked at the ability of numerous natural substances to decrease blood pressure.
Natural ways to lower blood pressure (Number 15); Consume magnesium-rich meals
Magnesium is a vital element that aids in the relaxation of blood vessels. While magnesium shortage is uncommon, many people are deficient.
Some investigations have shown that a lack of magnesium is connected to high blood pressure, however, clinical studies have yielded mixed results.
Nonetheless, a magnesium-rich diet is suggested for preventing high blood pressure.
Magnesium may be found in vegetables, dairy products, legumes, poultry, pork, and whole grains, among other foods.
Bottom line: Magnesium is an important element that aids in blood pressure regulation. It may be found in healthy foods like legumes and whole grains.
Message to be taken home!
A huge fraction of the world’s population suffers from high blood pressure. While medicines are one method of treatment, there are many other natural ways to lower blood pressure, such as eating particular foods.
Controlling your blood pressure using the strategies outlined in this article may help you reduce your risk of heart disease in the long run.
If, after reading the article “Natural ways to lower blood pressure“, you liked it and became interested in studying in other fields of health and medicine, we suggest you read the following articles from the category blood pressure on our website.