15 Natural Ways to Lower Blood Pressure

Tuesday, May 21, 2019 0
High blood pressure is a dangerous condition that can damage the heart. According to research it affects over a billion people in the world.




If left uncontrolled can lead to heart diseases and stroke and even death.

While drugs are one way to treat the condition, there are many other natural techniques that can help.

Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.

There are fifteen suggested natural remedies to high blood pressure


1.Walk and Regular Exercises: Regular exercise helps make the heart stronger and more efficient at pumping blood, which lowers the pressure in the arteries. Exercising moderately for 150 minutes like walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve the heart health.Walking just 30 minutes a day can help lower blood pressure. More exercise helps reduce it even further.

2. Reduce Sodium Intake: In many studies, salt has been linked to high blood pressure and heart events, like stroke. If you have high blood pressure, it's worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

3. Drink Less Alcohol: Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world. Moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back. Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men.

4. Eat More Potassium-rich Foods: Potassium is an important mineral. It helps the body get rid of sodium and ease pressure on the blood vessels. To get a better balance of potassium to sodium in diet, focusing on eating fewer processed foods and more fresh, whole foods is important. Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure. Foods that are particularly high in potassium include:
  • Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
  • Fruit, including melons, bananas, avocados, oranges and apricots
  • Dairy, such as milk and yogurt
  • Tuna and salmon
  • Nuts and seeds
  • Bean

5. Cut Back on Caffeine: Caffeine causes an instant boost of blood pressure. You can try 8taking your blood pressure immediately after taken a cup of caffeine. However, it is worthy of note that caffeine can cause a short-term spike in blood pressure, but for many people it does not cause a lasting increase.
6. Learn to Manage Stress: Stress is a key driver of high blood pressure. Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help. When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
  • Listen to soothing music: Calming music can help relax your nervous system. Research has shown it's an effective complement to other blood pressure therapies.
  • Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.  

7. Eat dark Chocolate or Cocoa: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

While eating massive amounts of chocolate probably won't help your heart, small amounts may. For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

8. Lose Weight: If you're overweight, losing weight can make a big difference for your heart health. Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

Losing weight can significantly lower high blood pressure. This effect is even greater when you exercise.





9. Quit Smoking: Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

10. Reduce Sugar and Refined Carbs: There's a growing body of research showing a link between added sugar and high blood pressure.

In the Framingham Women's Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure
And it's not just sugar - all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low-carb diets may also help reduce blood pressure.

11. Eat Berries: Berries are full of more than just juicy flavor.
They're also packed with polyphenols, natural plant compounds that are good for your heart.


 12. Meditation or Deep Breathing: Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

13. Eat Calcium-rich Foods: People with low calcium intake often have high blood pressure.
While calcium supplements haven't been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels. 
For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it's 1,200 mg per day.
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. Here is a complete list.

14. Natural Supplements: Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
  • Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
  • Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure. 
  • Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
  • Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
  • Hibiscus: Hibiscus flowers make a tasty tea. They're rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

15. Foods rich in Magnesium: Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don't get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.
You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.


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