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Hypertension or high blood pressure increases the chance of stroke and heart attack. It is often known as the “silent killer”. If you have high blood pressure, you need to lower it by making some changes in your lifestyle. Following a healthy lifestyle will keep your blood pressure in check. You will not need medication if you know some natural ways to lower blood pressure. If your blood pressure is lower than 120/80 mm Hg, it is normal. If your blood pressure is equal to or higher than 130/80 mm Hg, it means you have high blood pressure.
Natural Ways to Lower Blood Pressure
The blood pressure of your body depends on various factors such as the amount of blood pumped by your heart and resistance to the flow of blood in your arteries. Your blood pressure gets higher when your arteries get narrower. Some symptoms of high blood pressure are palpitations, breathlessness, blurred vision, nausea, headache, and dizziness. The good news is that certain lifestyle changes can help you to lower your blood pressure naturally. Let’s look at the natural ways to lower blood pressure:
1. Lose weight
If you want to control your blood pressure, you need to lose some weight. Being overweight can result in high blood pressure and disrupted breathing. Losing even a few pounds can help in reducing your blood pressure if you are obese. With every kilogram that you lose, you can lower your blood pressure by 1mm Hg. Carrying a lot of weight around the waist can increase the chance of having high blood pressure. Therefore, you should shed the excess weight to stay healthy.
2. Eat healthy food
We are what we eat. One of the best natural ways to lower blood pressure is to eat healthy food. If you want to have normal blood pressure, you need to follow a healthy diet. Have a diet rich in fresh fruits, vegetables, low-fat dairy products, and whole grains. You should avoid having food rich in cholesterol and saturated fat. In order to follow a healthy diet, maintain a food diary. Write down all the things you eat neatly in your diary. At the end of every week, monitor your eating habits. Make changes where it is necessary. Eat foods rich in potassium to lower your blood pressure. Fruits such as bananas, avocados, apricots, and oranges are rich in potassium.
3. Exercise everyday
One of the natural ways to lower blood pressure is to exercise regularly. If you exercise for thirty minutes every day, you can reduce your blood pressure by 5-8 mm Hg. You must be consistent because your blood pressure can increase again if you stop exercising. Aerobic exercises such as jogging, brisk walking, cycling, dancing, and swimming can help you in lowering blood pressure. Strength training and high-intensity interval training are also recommended. You can take the suggestion of your doctor before starting an exercise regime.
4. Reduce intake of sodium
If you reduce the intake of sodium, you can lower your blood pressure by 506 mm Hg. You need to limit the intake of sodium to 2300 mg per day. In order to reduce the amount of sodium in your diet, you must read the food labels. Opt for low-sodium alternatives to beverages and foods that you buy. Avoid processed foods as sodium is added to foods during processing. Do not add salt to your meals. 1 tablespoon of salt contains 2300 mg of sodium. Use spices and herbs to enhance the flavor of food. Initially, it will seem difficult to have food without salt but over time, your taste buds will adapt.
5. Quit smoking
You must quit smoking if you want to reduce your blood pressure. Every time you smoke a cigarette, your blood pressure increases for some time. When you stop smoking, your blood pressure gets back to normal. One of the natural ways to lower blood pressure is to quit smoking. It will lower your risk of cardiovascular diseases and improve your health.
6. Limit the consumption of alcohol
Alcohol can be both beneficial and detrimental to your health. Moderate consumption of alcohol can reduce your blood pressure by 4 mm Hg. However, if you consume too much alcohol, it can increase your blood pressure. It can also lower the effectiveness of medications for blood pressure. It is wise to limit the consumption of alcohol to stay healthy. Having one to two drinks of alcohol per day is good for your health.
7. Yoga and Meditation
Stress is one of the main causes of high blood pressure. Hectic lifestyle, work pressure, tight deadlines, and relationship problems often contribute to stress. Yoga and meditation can help you to combat stress. Transcendental meditation and mindfulness can reduce stress and make you feel grateful. Yoga involves deep breathing, meditation techniques, and postures that are beneficial to the overall health of a person. If you practice yoga and meditation regularly for at least 15 minutes, you will be able to lower your blood pressure. You can also listen to soothing music, take a walk, watch comedy shows, and read a book to alleviate stress.
8. Have dark chocolate
Dark chocolate can lower blood pressure to some extent. According to the latest studies, having 1-2 squares of dark chocolate every day can lower blood pressure and reduce the chance of cardiovascular diseases. The flavonoids present in dark chocolate widen or dilate your blood vessels, which in turn lower your blood pressure.
9. Try medicinal herbs
You can try some medicinal herbs to lower your blood pressure naturally. Herbal medicines can treat various ailments. The plants and herbs that are known for lowering blood pressure are black beans, celery juice, ginger root, sesame oil, tomato extract, maritime pine bark, and umbrella tree bark. Oolong tea and green tea can also help in reducing blood pressure. You must consult with your doctor before you take any herbal supplement.
10. Get good sleep every night
One of the natural ways to lower blood pressure is to get a good amount of sleep every night. When you are sleeping, your blood pressure dips down. When you are sleep deprived, your blood pressure gets affected. Middle-aged people with insomnia have a higher risk of heart diseases. Many people struggle to get a good night’s sleep. In order to sleep well, exercise during the day, maintain a sleep schedule and avoid daytime naps. You must sleep 7-9 hours every night to stay healthy.
11. Have garlic
Garlic can help in lowering blood pressure. You can have garlic extract or fresh garlic to maintain your blood pressure. If you add garlic to your meals regularly, you will not require any medication for hypertension.
12. Reduce consumption of caffeine
Caffeine can increase your blood pressure temporarily. Some people are more sensitive to caffeine. You need to reduce the consumption of caffeine if you are caffeine-sensitive. Instead of regular coffee, you can try the decaffeinated coffee. If you already have high pressure, you should completely avoid caffeine as it can affect your blood pressure adversely.
13. Reduce sugar and refined carbohydrates
According to scientific studies, reducing refined carbohydrates and sugar can reduce your blood pressure. A low-carbohydrate diet is very effective in reducing blood pressure. Therefore, if you want to lower your blood pressure naturally, you should reduce sugar and refined carbohydrates. It will make you feel fuller for a longer time and help you to lose weight.
14. Have high-protein food
According to a study, people who ate food rich in protein had a lesser chance of high blood pressure. Therefore, you should have high-protein food to lower your blood pressure. Some examples of high-protein food are eggs, salmon, chicken, kidney beans, lentils, chickpeas, cheddar cheese, nuts, and peanut butter. People who have kidney diseases should not follow a high-protein diet without consulting a doctor.
15. Eat berries
Eating berries is one of the natural ways to lower blood pressure. Berries are packed with natural plant compounds called polyphenols that are beneficial for your heart. If you have berries regularly for two months, you will notice a huge improvement in your heart health. Polyphenols can lower your blood pressure naturally and keep you healthy.
High blood pressure can cause a lot of damage to your heart. If you don’t control your high blood pressure, it can result in various heart diseases including stroke. Therefore, you need to take steps immediately after getting diagnosed with high blood pressure. There are various natural ways to lower blood pressure. Instead of opting for medication, follow the natural remedies to restore your health. Your consistent and sincere efforts will reduce your blood pressure.