While reduce blood pressure naturally may sound a lot easier, it is usually a healthier and more effective long-term solution for this medical problem. Natural remedies often have the added benefit of targeting the source of the problem itself – rather than just covering up symptoms – which can eventually help one maintain a healthy blood pressure without being as reliant on medication as was previously believed. After all, as we now know by testing various modern medicines, these natural remedies are much safer without the billions of dollars needed for research and development to bring them to where they are today.
A Healthy Lifestyle
A healthy lifestyle is the key to living a fulfilling life. Natural remedies are far more ideal in the society nowadays as they represent the new age cure, while drugs we take have side effects which put additional stress on our health as well. Natural ways can be in many forms, such as relaxation and breathing exercises, healthier diet choices and playing sports , which help to bring the overall health back to the normal state. There are also remedies made out of your kitchen!
High blood pressure can be managed with diet, exercise and lifestyle changes. Reduce salt/sugar intake, eat produce, get active and try to reduce stress. Certain products may aid relief as well, like olive oil, dark chocolate, green tea etc. Eating dark chocolate or cocoa daily can reduce blood pressure levels naturally.
For lowering blood pressure, aim at cutting salt out of your diet because too much sodium causes the body to hold onto more water than it needs to, causing pressure in the veins that move blood through your heart and into your lungs. To strengthen their workload capacity, share on Pinterest muscles must be fueled with adequate amounts of protein so for this reason, focus on eating lean meat instead of fatty red meats or seafood when trying to drop pounds to get Home Workout Benefits.
1. Walk and exercise regularly
Exercise regularly and learn to manage your stress Exercising is truly one of the best things you can do if you’re looking to lower high blood pressure. Doing even more exercise than this can help you lower your blood pressure even further, according to the National Walkers’ Health Study (5Trusted Source). Walking just 30 minutes per day can help reduce your blood pressure.
2. Reduce your sodium intake
Salt intake is also high worldwide. In large part, this is due to the fact that we’re consuming a lot of processed and prepared foods.
According to a study performed by Johns Hopkins University, as much as half of people with high blood pressure and a quarter of people with normal levels seemingly have salt sensitivities. One important thing that those who are sensitive to salt may want to note is that consuming less processed foods and more fresh ones can suddenly make a difference. What’s more is that if you’re trying to remedy the affects of sodium sensitivity, you might want to try your hand at seasoning your dishes with herbs or spices other than salt!
Doctors recommend that salt intake be lowered to reduce blood pressure. However, this recommendation may make the most sense for people who are salt-sensitive. Author’s Comment: The new version is much clearer and easier to read/understand!
3. Drink less alcohol
In the United States, drinking alcohol carries some major risks as it can lead to some serious health problems such as high blood pressure. In fact, according to a paper from the National Center for Biotechnology Information, alcohol is linked to 16% of hypertension cases around the world. It’s important to note that while some research has suggested that low-to-moderate amounts of alcohol may protect a person’s heart, those benefits may be offset by adverse effects associated with high consumption of alcohol which includes bone density loss and increased risk of several types of cancer including upper gastrointestinal tract (see Holmström et al.)13
Drinking excessive alcohol in any quantity may raise your blood pressure. It is best that you limit the amount of alcohol you drink each week in line with these recommendations.
4. Eat more potassium-rich foods
A potassium deficiency can be devastating to your diet. It can put your body at risk for health problems like kidney damage (13Trusted Source). But there are some simple things you can do to gain control over this ridiculous situation. First of all, you must get more salt out of your system. Think about it; how did food originally taste? You probably had fresh ingredients then, ripe fruits and veggies that were picked straight from the garden. Ditch the processed foods and eat more food that’s natural and whole (13Trusted Source). Foods that contain a lot of potassium include:
The following are all excellent foods for you to have as part of your meals on a daily basis:
As the saying goes – an apple a day keeps the doctor away! In addition to being tasty and delicious, eating some fresh fruit every day is one of the easiest steps you can take to help lower your blood pressure.
5. Cut back on caffeine
Although drinking coffee might increase your energy levels immediately, the impact isn’t long-lasting. Researchers have looked at thousands of people who drink caffeinated coffee or tea and found that they may be less likely to develop high blood pressure than people who don’t drink it. This is because caffeine seems to cause an insulin release, which lowers blood sugar. Stress can also trigger high blood pressure, but coffee may reduce the risk of stress because it contains antioxidants that are good for you (20Trusted Source, 21Trusted Source).
Excessive caffeine intake can cause the heart rate to increase and this might lead to a short-term spike in blood pressure. While for most users, excessive caffeine does not cause a long-lasting increase in blood pressure.
6. Learn to manage stress
When we feel stressed, our bodies instinctively enter a state of alert. Whether it’s due to an actual threat or just something you perceive as stressful, this may cause your heart rate and blood pressure to rise in response. While this is normal, if stress becomes chronic (meaning it lasts for long periods of time) and gets out of hand, this condition is called “the hypervigilant state.”
Listen to soothing music: Relaxing is an important part of managing stress, whether you’re experiencing temporary stresses or chronic stresses that are getting to you over time. Research has shown it’s effective to combine music therapy with other forms of therapy for patients suffering from anxiety. Listening to soothing melodies can not only put you at ease but allow the body to relax the nervous system as well.
Stress could cause heart disease. What can I do to lower the risk? Here are some things you can do to keep stress levels down:
7. Eat Dark Chocolate or Cocoa
It’s a popular belief that in order to have a healthy heart, you should eliminate products from your diet which are usually high in fat. While this practice may help with overall health, it turns out the truth is not so simple.
Studies have shown that consuming high-flavanol cocoa powder can help to improve several different markers associated with heart health over the short term, including lowering blood pressure (25Trusted Source).
Dark chocolate and cocoa powder contain magnesium, a mineral that also helps to lower blood pressure by relaxing blood vessels.
8. Lose Weight
People with obesity often suffer from heart disease and heart attack. Losing weight can help reduce the risk of these diseases and complications.
To put things into perspective, it would be positive to take notice that if your blood pressure is higher than 140/90 mmHg (5Trusted Source), you’re at risk for heart disease.
Taking initiative to reduce the weight of your body can help reduce blood pressure even further due to more intense levels of physical exercise that are more often active during concentrated workouts.
9. Quit Smoking
There are many benefits to quitting smoking such as: your health is on the mend, you can breathe easier and more freely, and spending money on cigarettes is a thing of the past.Puffing a cigarette will temporarily increase your heart rate and blood pressure, which can then lead to a buildup of plaque in your arteries.
Even though there is conflicting research about smoking and high blood pressure, studies do show that smoking increases the risk of heart disease. The same can be said for mephedrone and serotonin synthesis.
10. Cut added Sugar and Refined Carbs
There’s a growing body of research showing a link between added sugar and high blood pressure (29, 30, 31).
Carbohydrates, like the sugar found in candy or white bread – are considered refined carbs. Refined carbs convert rapidly to sugar in your bloodstream and may cause issues with your blood pressure if consumed too much. This has led to some studies showing that low carb diets can help reduce blood pressure for this very reason.
Sugar, especially refined sugar affects your high blood pressure. Wheat is the main cause of consuming refined carbs which are too hard on your heart. One should steer clear of both to maintain good blood pressure levels.
11. Eat Berries
Berries are packed with phytonutrients and anthocyanins. These compounds can protect your body from cancer (36) and dangerous inflammation (37).
Berries are a good source of antioxidants, which can aid in reducing blood pressure and help to lower one’s risk of developing cardiovascular diseases.
12. Try meditation or deep breathing
Exercising is a great way to reduce stress, but one of the best ways to gain is… through meditation. Deep breathing, for example, is an effective tool that many people use to enhance health and well-being. There are also multiple styles of meditation that can promote healing. Taking time out of your day for meditation will help you manage stress which in turn will help you stay healthy even during challenging times where you have to work through difficult problems!
Taking some deep breaths throughout your day also helps. For example, in one study, participants who took 6 deep breaths over the span of 30 seconds had lower blood pressure than those who just sat for 30 seconds.
The best way to practice meditation and deep breathing is in a comfortable seated position. The spine should be erect and the body still and relaxed for this exercise.
13. Eat Calcium-rich Foods
If you don’t eat enough calcium-rich foods or take calcium supplements, your body can begin to leech it from your bones.
Getting enough calcium is important for all humans, and vegans can get it from collard greens whilst other leafy greens such as kale and the like along with bok choy and broccoli can also be a source. If you need more, there are also other plant-based foods that include beans, sardines, and tofu. Here’s a list of foods you should try:
An essential element of a healthy diet is calcium. A healthy blood pressure level can help reduce risk of illness and improve overall health. A good example of getting the calcium you need is through your diet: leafy greens and tofu are just some examples that provide you with this very beneficial nutrient. Another great source of calcium comes from dairy products.
14. Take Natural Supplements
When it comes to reducing blood pressure, there are four main supplements that have scientific evidence to back them. These include:
Aged garlic extract:
Researchers have used aged garlic extract as a stand-alone treatment and along with conventional therapies for lowering blood pressure (42Trusted Source).
Fish oil may reduce your risk of getting a stroke, especially if taken before middle age. A study by the European Society of Cardiology suggests that people who took fish oil supplements for at least three years were 30 percent less likely to suffer a stroke than those who did not. We are still investigating what role fish oil plays in the body so stay tuned for more information on this miracle food!
Hibiscus tea is made from the rosy-purple flowers of the hibiscus plant. The vibrant color comes from anthocyanins and polyphenols – natural, heart-healthy antioxidants – that may lower blood pressure (49Trusted Source).
In one study from 2015 , researchers from Saint Michael’s Hospital in Canada reviewed several self-reported cases where people used natural supplements to lower their blood pressure. In a different study from 2015 , researchers from Johns Hopkins University School of Medicine found that grape seed extract lowers blood pressure, but it can take up to a month before the full effect is felt.
15. Eat Foods Rich in Magnesium
Magnesium is an important mineral that helps blood vessels relax. However, many people don’t get enough. Some studies have suggested that getting too little magnesium may be linked with high blood pressure (50Trusted Source, 51Trusted Source). If you do not get enough magnesium in your diet it could raise your risk of the occurrence of high blood pressure. You can eat foods high in magnesium such as vegetables, dairy products, legumes, chicken, meat and whole grains.
Magnesium helps maintain healthy blood pressure. It is an important nutrient that can be found in foods like legumes and whole grains.