If you’ve ended up here its likely because you’ve been told you’ve got high blood pressure or someone you know has. High blood pressure or hypertension as its also known is a common condition, however it can lead to serious health problems if left unmanaged. Fortunately there are quite a few ways you can lower your blood pressure, most coming from small changes to your lifestyle.
In this article we explore effective natural strategies to help you manage high blood pressure naturally.
6 ways you can lower your blood pressure
1. Adopt a Heart-Healthy Diet
As with a lot of ailments it all leads towards diet. Whilst we are our own worst enemy when it comes to food it isn’t helped by the highly processed garbage pushed to us in the shops.
A balanced diet is crucial in managing blood pressure, consider the following dietary tips to help on your journey to a healthier life:
- Reduce Sodium Intake: Excessive salt can raise blood pressure. Ideally you want to aim for less than 2,300 mg of sodium per day, or even less If you are advised by a healthcare professional. This doesn’t always mean stopping your favourite foods, cooking at home means you have greater control of what is in your meal.
- Increase Potassium: Food that’s are high in potassium such as bananas, oranges and leafy greens act to balance the effect of sodium. In turn this eases tension in blood vessel walls. Again this is where the word ‘balanced’ comes from, by balancing your diet with more Potassium you can still enjoy Sodium in moderation.
- Eat Whole Grains: Incorporating whole grains like oatmeal, brown rice and whole wheat bread into your diet will hep with maintaining a healthy blood pressure level. Whole Grains provide fiber, vitamins and minerals as such are a good food group to add regardless.
- Limit Alcohol and Caffeine: This is the boring one but unfortunately both of these can raise blood pressure temporarily. Circling back to balance and moderation, you don’t have to stop Alcohol and Caffeine but watch the intake and maybe don’t have that third coffee of the morning.
2. Engage in Regular Physical Activity
Physical activity isn’t just good for the mind, its good for reducing blood pressure. Regular physical activity will strengthen your heart leading to lower blood pressure. Starting with small increments, a 5 minute walk here and there can make a difference.
However, you want to be aiming and working up towards 150 minutes of moderate intensity exercise a week. Activities like going for a brisk walk, cycling and swimming are all great activities to pick up but remember consistency is key.
3. Maintain a Healthy Weight
If you are following points 1 & 2 you will more than likely achieve this step. Losing even a small amount of weight can do a great deal towards lowering that blood pressure. Monitoring your waistline is important, excess abdominal fat can increase your risk.
Using both regular exercise and focus on a balanced healthy diet will get you on the road to low blood pressure in no time.
4. Manage Stress
Easier said than done right? Chronic stress is a very common contributing factor to hypertension. Explore different stress relieving techniques such as:
- Mindfulness and Meditation: Practicing mindfulness or meditation can help calm your mind and reduce stress. This doesn’t mean sat on the floor with your legs crossed (although you can). I practice mindfulness when walking the dog, both managing stress and getting in the exercise.
- Deep Breathing Exercises: Simple breathing exercises can help relax your nervous system.
- Adequate Sleep: You want to aim for 7-9 hours of quality sleep each night. Your exact amount will vary to everyone else. Poor sleep will have a negative impact on your blood pressure.
5. Quit Smoking and Limit Alcohol Intake
For those that smoke you already know its not good for you, so we wont teach you to suck eggs. If you are a smoker this is one of the quickest ways to reduce blood pressure and is a big cause for increase blood pressure and damaged blood vessel walls.
And making its second appearance in the article… Alcohol. Excessive alcohol leads to an increase in blood pressure, Men should limit alcohol to two drinks per day, and women one. We would recommend you look at the NHS website to understand how many units are in each drink.
6. Natural Supplements and Remedies
Natural supplements are an easy way to get a handle on your hypertension. Very easy to purchase and in most cases a small tablet or capsule you can take in the morning or evening. You shouldn’t rely on natural supplements and should always consult with a professional before starting any new supplement.
Some common and effective options are:
- Omega-3 Fatty Acids: Found in fish oil, they may help reduce blood pressure and improve heart health.
- Garlic Supplements: Garlic has been shown to have a modest effect on lowering blood pressure.
- Coenzyme Q10 (CoQ10): This antioxidant can help dilate blood vessels and lower blood pressure.
Conclusion
Managing high blood pressure naturally involves a holistic approach that includes dietary changes, regular exercise, stress management, and avoiding harmful habits. By incorporating these strategies into your daily routine, you can take significant steps toward lowering your blood pressure and improving your overall health.
Always consult with a healthcare provider before making significant changes to your lifestyle, especially if you have existing health conditions or are taking medications.
