13 Ways! How to Lower Blood Pressure

Have you tried many ways to lower blood pressure? In many cases, people don’t even know they have high blood pressure or hypertension because of the elusive nature of the condition’s symptoms. Because hypertension is a serious health issue that increases the risk of heart failure.

One billion people, or nearly 20% of the global population, suffer from this illness. Untreated high blood pressure is a major risk factor for cardiovascular disease and stroke.

It’s no surprise that people are looking for simple, at-home methods of lowering their blood pressure. If you want to lower blood pressure but don’t want to take medication, there are several natural methods you can try.

Lower Blood Pressure with 13 Methods

The following are 13 all-natural approaches to lower blood pressure.

  1. Maintain a regular walking and exercise schedule
Home workouts that you can count on to keep you in shape to lower blood pressure (photo by Pexels-Andrea-Piacquadio-3768901)
Home workouts that you can count on to keep you in shape (photo by Pexels-Andrea-Piacquadio-3768901)

Engaging in regular physical activity has been shown to lower blood pressure. To reduce high blood pressure, physical activity is highly recommended. By strengthening the heart and improving its ability to pump blood, regular exercise can reduce arterial blood pressure.

The American Heart Association recommends at least 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week to help lower blood pressure and improve heart health. By analyzing the data in this way, it is possible to conclude that a daily 30-minute walk can aid in the reduction of high blood pressure.

  1. Cut back on salt
Cut back on salt to lower blood pressure
Salt (photo by pexels-marek-kupiec-9974510)

Numerous studies have established a connection between excessive salt consumption and cardiovascular problems like hypertension and stroke. However, recent studies have shown that the association between sodium and hypertension is not as cut and dried. Genetic variations in sodium metabolism could be a contributing factor.

Around 50% of those with high blood pressure and 25% of those with normal blood pressure appear to be salt-sensitive. Those who are already suffering from hypertension should try to limit their sodium intake. Substitute fresh produce and lean meats for processed options, and use herbs and spices in place of salt.

  1. Reduce your booze intake.
Reduce your alcoholic drink to lower blood pressure
Alcoholic drink (Photo by pexels-elevate-1267696)

Intense drinking can lead to dangerously high blood pressure. 16% of hypertension cases can be traced back to drinking alcohol. Some studies have shown that drinking alcohol in moderate amounts can reduce the risk of heart disease, but this benefit is not without drawbacks.

  1. Consume more foods high in potassium.
Green vegetables and fruits to lower blood pressure (photo by pexels-ron-lach-7900019)
Green vegetables and fruits to lower blood pressure (photo by pexels-ron-lach-7900019)

Potassium is a vital mineral because it aids in sodium excretion and has functions to lower blood pressure. Most people’s sodium intake today is higher while their potassium intake is lower than it was 100 years ago.

Fresh, whole foods provide a better potassium and sodium balance in the diet. The following are examples of foods that are especially high in potassium:

  • greens, tomatoes, potatoes, and sweet potatoes are some of the healthiest vegetables you can eat.
  • fruits such as watermelons, bananas, avocados, oranges, and apricots
  • milk, cheese, yogurt, and other dairy products
  • both salmon and tuna
  • Seeds and Nuts
  • peas
  1. Understand how to deal with anxiety
It is possible to lower blood pressure by learning to manage stress. (pexels-andrea-piacquadio-941555)
It is possible to reduce blood pressure by learning to manage stress. (pexels-Andrea-Piacquadio-941555)

Stress can be alleviated by listening to soothing music. A significant contributor to hypertension is emotional stress. Due to chronic stress, the body is always ready to either fight or flee. There will be a corresponding increase in heart rate and constriction of blood vessels in the body.

There is evidence that people under stress are more likely to partake in risky behaviors, such as drinking alcohol or eating foods that can raise blood pressure. Stress reduction has been shown in multiple studies to have beneficial effects on blood pressure.

Here are a couple of suggestions supported by research:

  • Soothe yourself with some music: The nervous system can benefit from listening to music that is both relaxing and calming. It has been shown through studies to work well in conjunction with other treatments for high blood pressure.
  • Reduce your workload: Excessive work and stressful work environments are associated with elevated blood pressure.
  1. Indulge your sweet tooth and eat some chocolate.
Eating chocolate can help lower blood pressure (Photo by pexels-rodnae-productions-8964023)
Eating chocolate can help lower blood pressure (Photo by pexels-rodnae-productions-8964023)

Flavonoids are found abundantly in dark chocolate and cocoa powder; these plant compounds cause blood vessels to dilate. Several short-term markers of heart health, such as blood pressure, were found to be improved by the flavonoid-rich cocoa, according to a review of studies. Use non-alkaline cocoa powder, which is rich in flavonoids and has no added sugar, for maximum effectiveness.

  1. Shed those extra pounds
Get your weight down to lower blood pressure (photo by pexels-andres-ayrton-6551400)

If you’re overweight, dropping some pounds is one way to help your heart stay healthy. One study from 2016 found that a reduction of just 5 percent in body mass was enough to significantly reduce hypertension. Previous research has linked weight loss of 8 kilograms to reductions in systolic and diastolic blood pressure of 8.5 and 6.5 mm Hg, respectively. In a nutshell, a blood pressure reading below 120 over 80 is considered healthy.

When weight loss is coupled with physical activity, the effect is amplified. When a person loses weight, the left ventricle of the heart has an easier time pumping blood because the blood vessels are better able to dilate and constrict.

  1. Put an end to your smoking
Quit smoking (pexels-johanser-martinez-5372768)
Quit smoking (pexels-johanser-martinez-5372768)

Smoking is associated with an increased risk of cardiovascular disease, which is just one of many reasons to kick the habit. Every cigarette you smoke raises your blood pressure slightly and temporarily. Tobacco’s toxins can also weaken veins and arteries. Surprisingly, research has failed to establish a causal relationship between tobacco use and hypertension. This could be because nicotine tolerance increases with continued use. However, quitting smoking and controlling blood pressure can help lower the risk of cardiovascular disease.

  1. Minimize your sugar intake.
High blood pressure may be a result of eating too much sugar (photo by pexels-anna-shvets-5760807)
High blood pressure may be a result of eating too much sugar (photo by pexels-anna-shvets-5760807)

A growing body of evidence suggests a connection between refined sugar and hypertension. One study found that compared to women who drank less than one soda per day, those who drank one or more sodas daily had higher rates.

What Is a Healthy Blood Pressure Level for a Child or Teen? Similarly, one study found that reducing the consumption of sugary beverages by one glass per day was linked to a reduction in blood pressure.

  1. Consume some berries.
Red berry and Black berry (photo by pexels-photomix-company-175996)

Polyphenols, found in berries, are heart-healthy plant compounds. Polyphenols have been shown to lower blood pressure, insulin resistance, and systemic inflammation, thereby lowering the risk of stroke, heart disease, and diabetes.

One study found an association between polyphenol-rich food consumption and an increased risk of cardiovascular disease biomarkers.

  1. To relax, try some deep breathing exercises or meditation.
Meditation (photo by pexels-mikhail-nilov-6707489)
Meditation (photo by pexels-mikhail-nilov-6707489)

It is possible to stimulate the parasympathetic nervous system through meditation and/or deep breathing. The heart rate and blood pressure are regulated by this system, which is activated when the body is at rest.

An increasing body of evidence demonstrates that meditating can help lower blood pressure. Techniques involving deep breathing can also be quite helpful.

A group of people was asked to either sit quietly for 30 seconds or take six deep breaths during the study. A decrease in blood pressure was seen in those who took deep breaths as opposed to those who merely sat.

  1. Consume foods high in calcium.
Milk's high level of calcium could help lower blood pressure (photo by pexels-pixabay-289368)
Milk’s high level of calcium could help lower blood pressure (photo by pexels-pixabay-289368)

High blood pressure is common in people who don’t get enough calcium in their diet. A calcium-rich diet appears to be associated with healthy blood pressure levels, but calcium supplements have not been shown to lower blood pressure. A daily calcium intake of 1,000 milligrams (mg) is suggested for most adults. That works out to 1,200 mg per day for women over 50 and men over 70. Green leafy vegetables, beans, sardines, and tofu are some of the many alternatives to milk that are rich in calcium.

  1. Take magnesium supplements or eat magnesium-rich foods.
Whole grain can help lower blood pressure (photo by pexels-mike-1192053)
Whole grain can help lower blood pressure (photo by pexels-mike-1192053)

Magnesium is a crucial mineral because it aids in the relaxation of blood vessels. While some research has linked high blood pressure to low magnesium intake, the clinical evidence is mixed. However, one way to prevent hypertension is by eating foods high in magnesium. Please see: Does Coffee Raise Blood Pressure? Consuming greens, dairy, nuts, poultry, red meat, and whole grains is a great way to increase your magnesium intake.

Source: Kompas