High blood pressure, or hypertension, is one of the leading risk factors for coronary disease and other cardiovascular conditions. It can also lead to chronic kidney disease, stroke, and even dementia in some cases. Additionally, it is one of the most common medical conditions, affecting approximately one in three adults and nearly half of all people over the age of 45. If left untreated, high blood pressure can be dangerous.
When your blood pressure is high over a long period of time, it’s called hypertension. High blood pressure increases strain on your heart and can lead to heart failure and coronary artery disease in some cases. If you have been diagnosed with high blood pressure (or are just watching your numbers), there are things you can do to help manage your condition naturally. Here are 9 natural ways to lower your blood pressure:
Exercise is one of the most effective ways to naturally lower your blood pressure. It has been shown to not only reduce blood pressure but also improve heart function and reduce arrhythmia. In fact, regular aerobic exercise is one of the best ways to prevent high blood pressure, as well as treat it once it has been diagnosed. It is important to note that the type of exercise you do will determine how much benefit you will get. Anything that gets your heart rate up and gets your blood pumping will help.
For best results, aim to get at least 150 minutes of moderate aerobic exercise every week. If you are just starting out with a new exercise regime, be sure to check with your doctor first and make sure you warm up and cool down properly. Exercising regularly will also help you prevent other health issues such as diabetes, stroke, heart disease, and certain cancers. It will also keep you in good mental health and make you feel happier and more energized.
Eat a healthy, whole food diet
Our blood pressure is affected by many different factors. One of the most important is what we eat. A healthy, whole food diet that is rich in fiber, vitamins, minerals, and antioxidants is one of the best ways to naturally lower your blood pressure. Because high blood pressure can be caused by a variety of factors, you may need to make some changes in your diet to see results.
For example, if you have high blood pressure caused by obesity, you’ll likely need to lose weight. However, if your high blood pressure is due to a genetic issue or an underlying condition, then a healthy diet will help to manage your condition. A diet rich in vegetables and fruits is important to lower your blood pressure.
You should also try to eat less meat and more fish and beans. Dairy products, eggs, and whole grains are also recommended. The best way to eat a healthy diet is to avoid processed foods as much as possible. Avoid eating too much salt and sugar, as these can increase your blood pressure.
Incorporate relaxation into your routine
Stress is one of the most common causes of high blood pressure. It can also make your blood pressure rise even more if you already have it. To lower your blood pressure naturally, it is important to find ways to manage your stress.
While you should definitely reduce your stress by taking on fewer responsibilities and cutting out toxic people in your life, you should also try to incorporate relaxation into your routine. Try to fit a relaxation practice into your day, whether it be a few minutes of meditation or a quick walk in nature. Taking care of your mental health and finding ways to manage your stress are some of the best ways to naturally lower your blood pressure.
Take a vitamin D supplement
Vitamin D is a very important nutrient that is often overlooked. It is essential for good health, especially with regard to your heart. Vitamin D is important for regulating your blood pressure as it has been shown to naturally lower blood pressure.
You may want to take a Vitamin D supplement if you don’t get enough of it from your diet. You can obtain vitamin D from sunlight, but most people do not get enough of it through sun exposure. If you have been diagnosed with high blood pressure, it is important to speak to your doctor to determine if you need to take a vitamin D supplement. Your doctor will test your vitamin D levels to determine if you have a deficiency.
Consume cholesterol-lowering foods
High cholesterol is another cause of high blood pressure. If you have high cholesterol, you may be prescribed a cholesterol-lowering medication. You can also lower your cholesterol by eating foods that are cholesterol-free. Foods rich in soluble fiber, such as oats, beans, and apples, are especially helpful in lowering bad cholesterol.
There are many healthy foods that can lower your cholesterol, including Beans: Legumes are high in fiber, which is great for lowering cholesterol and blood pressure. Whole grains: Eating whole grains rather than refined grains can lower your cholesterol by 4%. Nuts and seeds: Nuts and seeds are packed with healthy fats and minerals, and they are great for lowering your cholesterol.
Try a natural hypertension remedy
If your diet and exercise routine aren’t lowering your blood pressure, then you may want to try a natural hypertension remedy. You can start by lowering your sodium intake. Research has shown that reducing one’s sodium intake can help to lower blood pressure. You should also try to incorporate more potassium into your diet.
Potassium is an essential nutrient that helps to regulate your blood pressure by improving the way your kidneys function. You can get more potassium by eating more fruits and vegetables, beans, and whole grains. Another way to naturally lower your blood pressure is to increase your intake of magnesium. Magnesium is a mineral that has been shown to have a blood-pressure-reducing effect.
Monitor your diet and note triggers
It is important to monitor your diet and note triggers that may elevate your blood pressure. For example, if alcohol or caffeine raises your blood pressure, it may be a sign that your blood pressure is too high and you should look into ways to lower it. It is recommended that you keep a food and beverage journal. Keeping track of what you eat will allow you to see what foods are affecting your blood pressure.
When monitoring your diet, it is important to remember that one person’s diet may not be a good fit for another. For example, if you are trying to lower your blood pressure and you have been consuming a vegetarian diet, you may want to add some meat to your diet. This is because red meat is high in iron, which can help to lower your blood pressure.
Blood pressure can be dangerous when it is high for an extended period of time. If left untreated, it can lead to heart failure and coronary artery disease. Exercise regularly, eat a healthy, whole food diet, and incorporate relaxation into your routine to help naturally lower your blood pressure.
You can also consume cholesterol-lowering foods and try a natural hypertension remedy to help lower your blood pressure. Keep track of your diet and note triggers that may elevate your blood pressure. With these lifestyle changes, you can help naturally lower your blood pressure.