9 Ways To Lower High Blood Pressure Naturally

Your doctor may prescribe medication or suggest natural ways to lower your high blood pressure.

About half of adults in the United States and a third of those in the United Kingdom have high blood pressure, also known as hypertension.

If you have high blood pressure, you are more likely to develop heart disease, stroke, kidney disease, or other health problems.

Eating healthy can improve your gut health. Other lifestyle changes, in addition to exercise and sleep, are linked to lower blood pressure and better overall health.

The following text explains how to lower blood pressure naturally. But before we start, let’s learn a little more about high blood pressure.

What Is High Blood Pressure

Blood pressure is the force of blood pushing through your veins and arteries. The higher your blood pressure, the harder your heart has to work to pump blood through your body. The blood pressure is measured by two numbers: systolic blood pressure and diastolic blood pressure. Your systolic blood pressure is the measurement of the pressure in your arteries when your heart beats while your diastolic blood pressure is the measurement of the pressure in your arteries when your heart is at rest in between beats.

The top number in a blood pressure reading is called the systolic number and the bottom number is called the diastolic number. Systolic pressure is the pressure of blood against the walls of arteries during heartbeats, while diastolic pressure is the pressure of blood against the walls of arteries in between heartbeats. The reading of normal blood pressure is between 90/60 mm Hg to 120/80 mm Hg.

Readings that are considered high blood pressure are those that are above 130/80 mm Hg. If a person’s blood pressure is higher than normal on a regular basis, they may have hypertension.

Causes of high blood pressure

There are some risk factors that can make it more likely for a person to develop high blood pressure.

These risk factors include:

• Family history
• Older age
• Obesity
• Smoking
• Eating a diet high in sodium and low in potassium
• Lack of physical activity
• Other chronic illnesses such as diabetes and kidney disease

Symptoms of high blood pressure

There are usually no symptoms associated with high blood pressure, which is why it is often referred to as a “silent” condition. However, if left unchecked, high blood pressure can damage various body organs. The only way to detect high blood pressure is by taking a blood pressure reading.

A systolic blood pressure of at least 130 mm Hg or a diastolic blood pressure of at least 80 mm Hg indicates high blood pressure.

9 Ways To Lower High Blood Pressure Naturally

1. Eat the right foods

Your diet affects your overall health, including blood pressure.

According to evidence, the best way to lower blood pressure without medication may be to adjust your diet.

To help manage your blood pressure, focus on eating a variety of:

• vegetables
• fruits
• whole grains like brown rice, oats, barley, and whole-grain pasta and bread
• lean protein like beans, poultry, nuts, and fish

The DASH eating pattern is a diet that helps to lower blood pressure.

2. Build a healthy gut

The microbiome is the name for the trillions of bacteria and other microorganisms that live in the gut. When there is greater diversity in the types of flora present in the gut, it leads to better gut health overall.

ZOE scientists have found that there is a connection between the diversity of your gut microbiome and your blood pressure.

A large-scale study found that women with high blood pressure had a less diverse gut microbiome than those who had normal blood pressure. The study also found certain types of bacteria that are linked to high blood pressure.

You can help improve the diversity of your microbiome by following some of the same principles as the DASH diet, such as eating more wholegrains, plants, and fruits. Prebiotics are found in some foods and act as nourishment for gut bacteria.

Probiotics are live microbes, similar to the beneficial ones that live in your gut, that are found in fermented foods like live yogurt, sauerkraut, miso, or kimchi.

3. Hold the salt

If you are concerned about your blood pressure, you should monitor how much salt you consume.

If you consume too much salt, it will elevate the sodium levels in your blood. This causes the volume of your blood to increase, forcing your heart to work harder to pump it through your body and raising your blood pressure If you consume too much sodium, your body will retain water. This increases the volume of your blood, which makes your heart work harder to pump it through your body, and raises your blood pressure. The blood pressure is increased when the volume of blood is increased.

Most guidelines recommend consuming less than 2,300 milligrams of sodium per day, which is the equivalent of 6 grams or 1 teaspoon of table salt.

It is ideal to keep your sodium intake below 1,500 mg (1.5 g). This text is saying that 3.75 grams of sodium is equivalent to just over half a teaspoon of table salt.

For salt-free flavor, try other taste boosters, like:

• herbs
• spices
• vinegar or citrus juice
• other flavor building blocks like onion and garlic

One way to reduce salt intake is to eat more healthier, home-cooked meals. This is because sodium is often found in abundance in prepackaged foods, restaurant food, or ultra-processed foods.

4. Move more

There are many benefits to exercising regularly, including improved sleep, lower risk of health conditions, and improved quality of life. Did you know that being active may help to lower your blood pressure?

Research suggests that exercising aerobically for 2.5 hours a week can significantly lower blood pressure.

Although it is ideal to commit to the recommended amount of exercise, it is still an important first step to add any extra movement to your routine.

5. Lose weight, if needed

If you are overweight, shedding even a few percentage points of your body weight can help lower blood pressure.

However, not everyone needs to lose weight. If you are not overweight , you may not need to lose any weight. You should speak to your doctor to see if this is a good option for you.

6. Stop smoking

Smoking cigarettes can cause a number of serious health problems, including cancer, heart disease, stroke and type 2 diabetes.

Smoking can also increase your blood pressure. When you smoke a cigarette, the nicotine enters your bloodstream and causes your heart rate, breathing, and blood pressure to increase.

A recent study found that people who smoke and have high blood pressure may see a significant improvement in their condition if they quitting smoking.

7.  Manage your stress

Scientists are still investigating the relationship between stress and blood pressure. Stress may not directly cause high blood pressure, however it can contribute to other risk factors that can lead to high blood pressure, such as drinking too much alcohol or eating an unhealthy diet.

Mindfulness practices and meditation may help to lower stress levels and blood pressure according to some evidence.

The most effective approaches in lowering blood pressure, according to one review of studies, are meditation and breathing exercises, though these are less successful than improvements to diet or increased exercise.

Although current research has not definitively shown that any of these techniques can lower blood pressure, further research may uncover benefits to these techniques.

8. Get enough sleep

Sleep is essential for keeping your blood pressure in check. Most adults should attempt to sleep for at least seven hours every night, though the amount of sleep required changes as a person ages.

Getting enough sleep is important for maintaining a healthy blood pressure. If you don’t get enough sleep, it can affect how well your body regulates blood pressure, and your blood pressure may stay high for longer periods of time.

9. Cut down on alcohol

If you drink excessively, your blood pressure will increase. The American Heart Association recommend that women consume no more than one standard drink a day and that men consume no more than two. This is because alcohol can lead to heart disease.

If you are drinking more than a moderate amount of alcohol, research suggests that reducing your intake can lower your blood pressure.

In addition to the previously mentioned benefits, reducing your alcohol intake also has positive effects on your health.

BONUS: 12 Foods for High Blood Pressure

Certain foods appear to be beneficial for blood pressure. You should eat the following foods regularly.

Leafy greens

According to a study of over 53,000 adults, eating a cup of raw leafy greens or half a cup of cooked greens each day may help to lower systolic blood pressure and reduce the risk of cardiovascular disease. The researchers credit the nitrates in leafy greens.

The body converts nitrates such as those found in leafy greens and beets into nitric oxide, which helps blood vessels relax and dilate. This, in turn, improves blood flow and reduces blood pressure.

Beneficial leafy greens include:

• Kale
• Beet greens
• Turnip greens
• Romaine lettuce
• Spinach
• Cabbage
• Swiss card

Berries

Eating berries has been associated with a lower risk of cardiovascular disease, and blueberries specifically may help to lower blood pressure and improve the function of blood vessels.

According to researchers, anthocyanins, which give fruits a blue, purple, or red color, are responsible for the cardiovascular benefits of berries.

Red beets

Red beets contain high levels of nitrates, similarly to leafy greens.

There have been several studies that have shown that drinking beetroot juice can help to lower blood pressure, both in healthy people and in those who have prehypertension or hypertension. Eating beets may have similar benefits.

Skim milk and yogurt

Skim milk is made by removing the fat from whole milk. Consuming skim milk has been shown to reduce the risk of high blood pressure in studies. This may be because of the calcium, potassium, or other nutrients such as protein contained within the banana.

It may be that people who consume low-fat dairy tend to have healthier lifestyles in general. A high intake of dairy, specifically yogurt, is associated with a lower risk of hypertension in adults.

The fact that people who eat yogurt tend to eat healthier, heart-friendly diets is likely the reason why there is a lower risk of heart disease, rather than the yogurt itself.

Oatmeal

Oats are known for being rich in fiber, and beta-glucan is one type of that fiber. Beta-glucan may help to lower blood pressure.

Adding oats to your diet can help lower your blood pressure, according to studies.

One study found that practicing meditation reduced blood pressure by 7.5 mm Hg for systolic pressure and 5.5 mm Hg for diastolic pressure.

Bananas

A medium sized banana provides 9% of the daily recommended intake of potassium.

Potassium can help lower blood pressure by reducing the amount of sodium in the body and relaxing the walls of the blood vessels.

If you have kidney disease, your body may not be able to remove extra potassium as effectively, so speak with your healthcare provider about how much potassium you should consume.

Salmon and other fatty fish

The consuming of salmon and other fatty fish may help reduce blood pressure in certain populations according to some evidence. The scientists believe that the omega-3 fatty acids in fish, especially docosahexaenoic acid, are responsible for this change, even though they are not sure how it occurs.

Stick to fish like salmon, sardines, Atlantic mackerel, and lake trout, because there is evidence that fish-oil supplements may not provide the same benefit.

Seeds

Eating flaxseed, sunflower seeds, chia seeds, and pumpkin seeds may help lower blood pressure because they are rich in potassium, magnesium, and fiber. Pick seeds that are unsalted for the most health benefits.

Dark chocolate

Research has shown that dark chocolate can help to lower blood pressure. It is believed by researchers that flavanols, which are compounds found in cocoa, increase the production of nitric oxide. Nitric oxide has the ability to relax blood vessels and lower blood pressure.

Pistachios

Pistachios contain nutrients that are beneficial for the heart, such as fiber, plant protein, healthy fats, potassium, and magnesium. The combination of these factors may be why the nuts are effective in lowering blood pressure.

A small study showed that adults who ate pistachios reduced their systolic blood pressure by 4.8 mm Hg. If you consume 2,000 calories a day, 200 calories is a little more than a one-quarter cup of pistachios.

Pomegranate

According to evidence, pomegranate juice may help reduce systolic and diastolic blood pressure. The fruitReduce the activity of angiotensin converting enzymes (ACE).. ACE narrows blood vessels, in turn increasing blood pressure.

Extra-virgin olive oil

Extra-virgin olive oil is the least processed olive oil. A review concluded that consuming extra-virgin olive oil helps to reduce blood pressure thanks to its high amounts of oleic acid (a fatty acid) and antioxidants called polyphenol.