If you are looking for tips on how to lower blood pressure naturally, then you are in the right place. Keep reading to learn the best natural ways to manage hypertension.
I guess you are here because you have high blood pressure. Perhaps you are concerned about the effects of medications in lowering hypertension, or have had a bad experience with medications you have used for it.
So you are looking at other ways to lower blood pressure naturally. That’s why you are here… Right!
I feel you. I was diagnosed with HBP in my late thirties. Honestly, I wasn’t really surprised by the diagnosis.
My dad had hypertension. Unfortunately, he died of an enlarged heart caused by blood pressure medications.
I didn’t want to end up like my dad. And in my own case, the two drugs that my doctor prescribed didn’t even lower my numbers.
Coupled with the fact that they (the medicines) gave me terrible side effects.
They made me feel tired all the time, caused dry mouth, which affected my teeth and gums negatively among other unpalatable side effects.
That was why I started looking for natural ways to my lower blood pressure. What I’m going to share here includes what worked/still works for me and other tips recommended by experts.
Note: Do not stop taking your medication without consulting with your doctor. And remember, I’m just sharing my experience and what I have personally found helpful.
According to the CDC, high blood pressure can have serious negative effects on key organs such as the brain and the heart.
This is because hypertension leads to hardened arteries resulting in reduced blood flow to the heart.
Reduced oxygen to the heart catalyzes other conditions such as chest pain (angina), heart failure and heart attack.
A related study established that hypertension increases the probability of getting a stroke. Lack of enough oxygen in the brain can kill important brain cells causing a stroke.
Simply put, high blood pressure can be fatal if not managed.
But it doesn’t have to be fatal.
You probably know that there are chemical medicines that can be used to manage hypertension. You also know that chemical medicines have a wide array of negative side effects.
That’s why you have been researching natural methods of managing hypertension. Right?
But did you know that you can lower your blood pressure naturally through lifestyle changes?
The following seven simple tips will help you to manage hypertension naturally.
Weight loss features as the first strategy of natural management of hypertension and with good reason. Being overweight is not good for high blood pressure.
Have you ever wondered why most articles on hypertension and heart problems recommend losing weight?
No, it’s not just an obsession with looking good.
It’s because an increase in weight has a direct relationship with an increase in blood pressure. Similarly, losing weight helps in lowering your blood pressure.
Are there statistics to prove this point?
A study in 2019 showed that weight loss is an effective strategy for lowering blood pressure without medication.
These findings were echoed by a 2013 study which established that stable weight loss reduces hypertension and risk of cardiovascular diseases.
This basically means, when you lose weight, don’t allow yourself to gain the weight back again.
So how do you lose weight?
Simple math: Your calorific expenditure should be more than your calorific intake. This will result in lowered blood pressure.
High sodium intake is not your friend if you want to reduce your hypertension naturally.
Well, different people react differently to sodium depending on whether they are sodium sensitive or not.
But how would you know whether you are sodium sensitive?
Better safe than sorry, right?
You can reduce your sodium intake by:
Have you ever heard the cliché, ‘you are what you eat?’
Believe this cliché as your dietary approach can help in lowering your blood pressure.
Eating a healthy diet is important as it keeps hypertension in check. That’s your goal, right?
One dietary plan that is recommended by most physicians is called the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension.
The DASH diet includes foods that are rich in the nutrients: potassium, calcium and magnesium. These are important in helping control blood pressure.
This diet also limits certain foods. These are foods that are high in sugars, saturated fats and sodium (salt).
The DASH diet stresses eating whole grains, fresh fruits and vegetables, along with limited amounts low fat dairy, meats, poultry and fish. It also allows small amounts of nuts and seeds, sweets and sugar, as well as, reduced amounts of sodium (salt)!
You can get a downloaded pdf copy of “Your Guide To Lowering Your Blood Pressure With Dash: Dash Eating Plan” here.
A food diary is always a good starting point when planning to change your lifestyle to healthy eating.
This will also support other strategies such as low sodium intake as you will be able to document and track what you eat.
Some find coffee (caffeine) raises their blood pressure. If you are a heavy coffee drinker you might consider reducing the amount you consume each day.
No need to groan. You can still get your daily coffee fix. Hello, decaf!
Some of the things I incorporated into my diet to help with hypertension include:
Consuming ginger tea is one of the best ways to lower blood pressure naturally.
Research shows that ginger helps to lower blood pressure naturally by blocking voltage-dependent calcium channels. (source)
Fortunately, I enjoy ginger tea. So I don’t mind consuming several cups a day!
Hibiscus Flower Tea
This is another favorite tea of mine for lowering blood pressure. Weirdly, I have come to like the tart taste (the reason a lot of people do not like it). I guess I’m willing to try anything that can help lower my BP.
Daily consumption of hibiscus tea can help lower pre and moderate blood pressure especially when combined with a healthy diet and other lifestyle changes. (source)
Apple Cider Vinegar
This is a stable in my house. I take 1 Tbsp in a glass of warm water every morning.
I also like the fact that ACV helps to boost my energy and control my blood sugar levels. Remember I mentioned before that diabetes runs in my family.
Did you just do a double-take on that one?
Come on, if the world had a middle name it would probably be stress. At the workplace, at home, finances, relationships, politics…the list is endless.
Aren’t these the very same things we say give us high pressure?
Yes. Stress is everywhere.
However, you must find ways of relieving stress because lowering your stress levels is one of the best ways to lower blood pressure naturally.
And I have found that this supplement works quite well in reducing my stress levels. It is made with all-natural ingredients (what I always look for in dietary supplements).
Please add on to the list whatever helps you relieve stress and do it.
Related Read: Top 5 Essential Oils for High Blood Pressure
Getting enough sleep is important to your overall health. Per the well respected Mayo Clinic, “people who sleep six hours or less may have steeper increases in blood pressure.”
They go on to say that not sleeping well might worsen an already existing high blood pressure problem.
The thought is that sleep “helps your body control hormones needed to regulate stress and metabolism”.
Find out more about what the concern for sleep deprivation is here.
Have trouble sleeping? Read about the best ways to fall asleep fast and naturally.
When I first told an old friend that she had to reduce her alcohol consumption to lower her blood pressure, she practically rolled her eyes.
She gave me an icy glare and declared, “Grapes and barley are natural wholesome foods’.
Then she added, ‘a glass a day keeps the doctor away’.
And in that statement, therein lays the truth about how you can lower your blood pressure naturally.
Alcohol is said by some to be good for you, but in moderation. A glass a day, remember? But is it really best to imbibe if you have hypertension? Read on….
Consumption of a lot of alcohol increases your blood pressure directly and indirectly by contributing to weight gain. Hypertension can also be alcohol-induced. (source)
Smoking is not beneficial to your health in any way at all.
You know it. I know it.
The CDC states that smoking causes more deaths than HIV, drug use, alcohol use, motor vehicle injuries and firearm-related injuries combined.
It’s not good for your lungs and most importantly smoking is not good for your hypertension.
Tobacco in cigarette smoke damages the blood vessels forcing the arteries to be narrowed. The hardened arteries and reduced oxygen flow exacerbate your blood pressure.
Quitting smoking will thus help you lower your blood pressure naturally and give you a host of other health benefits.
Adopting an active lifestyle is definitely one of the ways to lower blood pressure naturally.
What is one of the key causes of a high blood pressure?
Elevation of blood pressure is attributable to a sedentary lifestyle.
An active lifestyle strengthens your cardiovascular activity. Simply put, there is less pressure on your blood vessels hence reduced blood pressure.
The beauty of this natural strategy for managing hypertension is that you can tailor it to your lifestyle.
Take a dance class, get out on that walking/biking path near you, go hiking, go cross country skiing, go skating, climb up the stairs, use that stationary bike that has been sitting around unused, attend an aerobics class, join an online class, or do some household chores.
Whatever your choice, just get moving with an active lifestyle.
This herb is good for the heart and can be used for treating chest pain, irregular heartbeat and hypertension. It works by increasing the amount of blood pumped by the heart and widening the blood vessels.
Be sure to consult with your doctor before taking hawthorn especially if you are on any medications.
Research shows that cardamon “effectively reduces blood pressure, enhances fibrinolysis and improves antioxidant status”. (Source)
This was revealed in a study involving twenty individuals newly diagnosed with stage 1 primary hypertension.
In the study, the participants were given 3 g (in two divided doses) of powder cardamom for 12 weeks.
Garlic is another great natural remedy for high blood pressure.
Not only can garlic supplements help lower blood pressure, but they may also help regulate elevated cholesterol especially when combined with other treatments. (Source)
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Yes, there are several ways to lower blood pressure naturally you can take advantage of. One method may not really give you the desired results. Taking a holistic approach is always the best option.
And endeavor to monitor your blood pressure regularly because low BP is as bad as HBP if not worse!
These statements have not been evaluated by the Food and Drug Administration. This article is for educational and informational purposes only and does not intend to diagnose, treat, cure, or prevent any disease or health condition. It is always recommended that you seek the advise of your private medical doctor.