Did you know that you can lower your blood pressure naturally, without taking medications? Now, we’re not dismissing the importance of medication, as it may be a necessity in some cases of high BP, however, you can play your part by practicing these natural steps. Moreover, these steps are usually recommended by the doctor as well, as a way to maintain your health.
With that said, let’s talk about high BP for a minute:
High blood pressure
High blood pressure, also known as hypertension, is a silent killer that affects millions of people worldwide. According to the FDA, over 100 million Americans have high blood pressure. It’s a major risk factor for heart disease, stroke, and kidney disease, and can have devastating effects if left unchecked. While medication can help manage blood pressure, many people are looking for natural ways to lower their numbers and reduce their reliance on drugs. The good news is that there are many effective natural ways to lower blood pressure, therefore you’ve come to the right place because Medspurs has got you covered!
Key takeaway
As dangerous and life-threatening high blood pressure is, you can make a difference by lowering it without using medication, but by making simple lifestyle changes, down to herbal remedies. In this article, we’ll explore the top natural ways to lower blood pressure and provide a comprehensive guide to taking control of your heart health.
15 Natural ways you can lower your BP
1. Exercise regularly
You’ve got to exercise if you aren’t already doing it. Try to engage in moderate-intensity exercises like walking, cycling, or swimming for at least 30 minutes a day. Medspurs has shared several ways to increase your physical activity levels. Down to help you create 10-minute home workouts, so you always have a reason to sweat a little and get your heart pumping!
Read these articles on the best and safest ways to incorporate exercises into your daily life:
2. Meditate and practice stress reduction techniques
Did you know that activities like meditation, deep breathing, and yoga can help reduce stress and lower blood pressure? Well now you do, and if you haven’t been doing them, it’s time to start. These are natural ways to improve blood circulation, without the help of medicine, therefore you need to start.
How to practice mindfulness
3. Increase your potassium intake
Potassium-rich foods like bananas, leafy greens, and sweet potatoes can help lower your BP. Potassium can also help reduce cellulite on your skin, so the ladies may find this one interesting.
4. Reduce sodium intake
Too much salt is bad. And eating so much salt can negatively affect your blood pressure. Therefore, limit your sodium intake to less than 2,300 milligrams per day.
5. Stay hydrated to help
You don’t know how drinking enough water a day can change things. It’s more than just quenching your thirst, but about improving your overall health. So, therefore, make sure you drink at least 8-10 glasses of water daily.
If you need a more elaborate explanation of the benefits of drinking water read here
6. Get enough calcium and vitamin D
Calcium and vitamin D are good supplements that can help lower blood pressure. So, therefore, get some for you and your family to take.
7 . Get enough sleep
So, when you don’t get enough sleep, it can mess with your BP. See, sleep helps your body regulate stress hormones, and when you’re sleep-deprived, these hormones can go a bit haywire, making your blood vessels get all tense, and your BP eventually goes up.
Therefore you must aim for 7-8 hours of sleep per night. Remember that afternoon naps don’t particularly count, you need that night rest.
8. Lose the necessary weight
If you weigh high or your weight is extremely high, you should lose some weight, as it can help lower blood pressure.
Check these articles regarding weight loss:
9. Limit alcohol intake
Avoid drinking too much alcohol. Drink alcohol in moderation (no more than one drink per day for women and two drinks per day for men).
10. Try biofeedback therapy
Biofeedback therapy is a pretty neat way to help lower blood pressure. It’s like a mind-body technique that teaches you how to control certain body functions, including blood pressure, through relaxation, and breathing exercises. By using sensors to monitor your body’s responses, you can learn to manage stress and anxiety, which can have a positive effect on your blood pressure.
11. Get enough magnesium and potassium supplements
Taking magnesium and potassium supplements can also help lower blood pressure. These supplements work by supporting overall heart health and regulating blood pressure levels. It’s like giving your body the essential nutrients it needs to maintain a healthy blood pressure.
12. Try relaxation techniques
Relaxation techniques are like your body’s best friend when it comes to keeping that blood pressure in check. When you chill out with these techniques, like deep breathing, meditation, or yoga, you’re telling your body to take it easy and de-stress. This helps your blood vessels relax, which can lead to a drop in blood pressure.
13. Get enough fiber
Eating enough fiber is like giving your blood pressure a friendly nudge in the right direction. Fiber-rich foods, like fruits, veggies, and whole grains, can help keep your heart happy by reducing cholesterol levels and improving blood vessel function.
14. Try garlic supplements
Garlic supplements can also help. They are like concentrated forms of garlic that you can take to potentially help lower blood pressure. They’re a convenient way to get the benefits of garlic without having to eat it in every meal. So, therefore, start taking your garlic supplements.
15 Get enough omega-3 fatty acids
Omega 3 fatty acids are also great for potentially lowering your BP. They can be found in fish oil supplements or in foods like salmon, chia seeds, and walnuts.
While these are natural ways to lower your BP, without resorting to medication, it is still imperative that you consult with your healthcare provider before making any significant changes to your lifestyle or supplement routine. Just to be on the safe side of things, you have to seek professional guidance, as they will be able to give you advice based on your personal health status.
Let’s dive more into herbal remedies that can also play a role in lowering your BP:
6 herbal remedies that naturally lower blood pressure
1. Hawthorn: Hawthorn is another natural option for potentially lowering BP. Hawthorn extract has compounds that can help relax your blood vessels and improve their flow, possibly contributing to better blood pressure regulation.
2. Garlic: Besides adding flavor to your meals, garlic may also help lower BP.
3. Olive leaf: Using olive leaf for lowering it is another natural approach that can be effective. Olive leaf extract contains antioxidant properties that have been studied for lowering blood pressure.
4. Basil: This herb is not only tasty but may also benefit your cardiovascular health and blood pressure.
5. Cinnamon: It is another natural option that may help in potentially lowering it. Cinnamon contains compounds that can have a positive impact on blood pressure levels.
6. Coenzyme Q10: It’s another herbal remedy that may assist in potentially lowering BP. CoQ10 is known for its antioxidant properties, which can help support heart health, and potentially contribute to better blood regulation.
These herbal remedies can be a natural way to support your heart health and manage your blood pressure levels. As always, remember to consult with your doctor before adding any new remedy or supplements, especially if you have health conditions or take medications.
Message from Medspurs
People don’t want to solely rely on medications to lower their blood pressure some people don’t want to ingest a single tablet. While medications may be a part necessity to treat cases of high blood pressure, it’s not the only way. You could be diagnosed with high blood pressure, and your doctor may offer some tips to get things back to normal, without offering a single medication. In other cases, you might need to start with medication, as the first treatment.
Regardless of what it is, natural remedies will always be beneficial, as long as you involve your doctor. Even if something is good for you, there might be some rules for using them. And you need to be informed of these possible rules.
