18 Amazing Ways to Lower Your Blood Pressure
High blood pressure often has no symptoms, but it is a major risk factor for heart disease and stroke - the leading causes of death in the United States. Fortunately, you can naturally lower your blood pressure without any medications and just by changing some lifestyle habits. Below are 18 of the best ways to naturally lower your blood pressure.
Increase activity and exercise | Regular exercise is one of the best ways to naturally lower blood pressure. Moving and strengthening your body helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
Maintain a healthy weight | If you’re overweight, even losing 5-10 pounds can reduce your blood pressure.
Cut back on sugar and refined carbohydrates | This can help you lose weight and lower blood pressure. Several studies indicate that a low-carb diet is the most efficient at lowering blood pressure.
Eat more potassium | Potassium-rich foods like bananas, avocados, and sweet potatoes ease tension in your blood vessels.
Reduce sodium intake | A diet high in salt is strongly correlated to increasing blood pressure. Be mindful of the sodium levels in your food and check the labels on pre-packaged foods.
Eat less processed foods and more whole foods | Most of that extra salt comes from the processed food, so eliminating that can solve a lot of problems. Eating unprocessed meats, vegetables, and fruits will help you cut down on the salt, sugar, and refined carbohydrates.
Stop smoking | Smoking causes a long-term increase in your blood pressure by damaging your blood vessel walls.
Reduce stress | Incorporate stress-reducing habits into your day like deep breathing, taking a walk, reading a book, or listening to your favorite music.
Incorporate acupuncture, meditation or yoga into your routine | Acupuncture, meditation and yoga have been proven to reduce stress and blood pressure.
Enjoy dark chocolate or cocoa | Small amounts, rich in flavonoids, may help improve several markers of heart health, including lowering blood pressure.
Try medicinal herbs | Some favorites are green tea, ginger root, and Chinese hawthorn (Crataegus pinnatifida).
Get an adequate amount of sleep | Blood pressure naturally lowers when sleeping, and if you don’t get enough sleep, it can increase in the long-run.
Eat garlic | Fresh garlic or garlic extract supplements have been widely used and studied to lower blood pressure.
Eat healthy high-protein foods | A long-term study done in 2014 affirmed that people who ate more protein had a lower risk of high blood pressure.
Take natural BP-lowering supplements | Some favorites are omega-3 fatty acids, magnesium, and citrulline supplements.
Drink less alcohol | Alcohol can significantly raise blood pressure, even in healthy individuals. Even just one drink can raise pressure by 1 mm Hg.
Reduce caffeine intake | Caffeine raises your blood pressure temporarily - lasting 45 minutes to an hour. If you already have high blood pressure, it might be best to reduce intake.
Eat berries | Berries are delicious and packed with polyphenols, natural plant compounds that are great for your heart.