How To Lower Blood Pressure Naturally
If you have high blood pressure, you may want to lower it naturally. There are several healthful changes that can help lower blood pressure, such as eating less meat, exercising regularly and losing weight.
Eat less meat and more fruits and vegetables.
The first and most obvious dietary change you can make is to reduce your intake of animal protein. When we eat meat, we consume large amounts of saturated fat and cholesterol—both of which increase blood pressure. Additionally, studies show that reducing animal protein in your diet can decrease the risk for heart disease by up to 50%.
In addition to reducing your intake of animal products, be sure to reduce or eliminate sodium (salt), sugar, saturated fat and trans fats from your diet. These foods have all been shown to increase blood pressure significantly in some people.
One of the best ways to lower blood pressure is through regular exercise. Exercise helps reduce stress, which can help keep your body in a relaxed state and keep blood pressure low. It also improves circulation, which means more oxygen is getting to every part of your body, including your heart.
If you’re not used to exercising regularly, start small and gradually increase how often and how long you do it. Start by walking for about 30 minutes a day for 2 or 3 days per week—and then add another 15 minutes each week until you’re walking for an hour at least 4 times per week.
Make sure that when you walk or run outside, there’s no direct sunlight hitting your face or eyes because this can cause headaches from the increased pressure on top of our heads due to gravity! If possible try getting outside before 7 am while temperatures are cooler so as not get sunburned either because when we sweat during exercise our bodies cool down quicker due to evaporation but being out in direct sunlight will make us sweat faster causing heat stroke (heat exhaustion).
Exercising more often could mean even better results so if possible try doing some calisthenics like push ups/crunches/sit ups during commercials while watching TV at home too!
Lose weight if you’re overweight.
If you’re overweight, losing weight can help lower your blood pressure. The best way to lose weight is by eating less and exercising more.
To maintain a healthy weight: eat less meat, more fruits and vegetables; eat more fiber; eat more whole grains; drink plenty of water; avoid sugary drinks like soda or fruit juice that contain high-fructose corn syrup (HFCS).
You may also want to consider taking the following supplements if you have been diagnosed with high cholesterol or heart disease: calcium citrate or tetraglycine hydrochloride (TGHC), chromium picolinate, fish oil capsules containing omega-3 fatty acids EPA & DHA from anchovies/herring/sardines combined with olive leaf extract for increased absorption of fat soluble nutrients such as vitamins A & D as these are found in many foods such as milk products yogurt ice cream cheese butter etc., but only comprise 0.1% – 1% in most diets leading to deficiency symptoms such as dry skin muscle cramps depression headaches confusion irritability fatigue fatigue dizziness nausea diarrhea constipation insomnia loss of appetite insomnia frequent urination dryness itching burning eyes swelling loss hair growth change taste buds ringing ears blurred vision tinnitus heart palpitations rapid heartbeat slow heartbeat irregular heartbeat fast breathing difficulty sleeping frequent urination difficulty swallowing pain speaking difficulty swallowing difficulty breathing wheezing cough sweating profusely itching red rash hives fever chills weakness burning sensation numbness tingling sensation headache neck pain joint pain back pain chest pain arm pain leg pain abdomen ache groin ache upper leg soreness lower leg soreness pubic region soreness buttocks soreness thigh soreness hip erythema pruritus flushing sweating lightheadedness dizziness ataxia excitement vomiting hyperventilation paresthesia dyspnea dysphasia vertigo syncope disorientation delirium amnesia coma
Get enough sleep.
Get enough sleep
Sleep deprivation is a known trigger for high blood pressure and heart disease. The National Sleep Foundation recommends that adults get seven to nine hours of sleep per night, but the average American sleeps just 6.7 hours per night. This can be due to stressful jobs, children and other responsibilities that keep us up late at night—and as a result we wake up tired in the morning with low energy levels all day long.
Sleep helps our bodies repair damage caused by everyday stressors like poor diet or exercise habits, so getting enough sleep helps reduce inflammation and keeps our bodies healthy from within. It’s also important for memory formation (we form 60 percent more memories during REM sleep than when we are awake), hormone regulation (including melatonin), creativity, decision making skills and more.
If you’re a smoker, quit now. Smoking is bad for all sorts of reasons, with health, blood pressure and heart rate being just a few. Your lungs have already suffered enough—don’t make them suffer more by continuing to smoke.
The good news is that quitting will help lower your blood pressure in time, as well as improve overall health.
Cut back on caffeine.
If you’ve been diagnosed with high blood pressure, chances are that you’re already aware of it. But just in case you’re not: High blood pressure (hypertension) can lead to heart disease and stroke. To lower your risk of these health problems and the numerous others associated with hypertension, first make sure to eat a healthy diet—and then follow these other tips:
- Cut back on caffeine. Caffeine has many health benefits—it boosts energy levels, improves moods, helps prevent cognitive decline—but it can also raise blood pressure. So if you want to lower your BP naturally, consider reducing or eliminating caffeine from your diet altogether. This doesn’t necessarily mean quitting cold turkey; instead try slowly reducing your daily intake over time until it’s eliminated entirely from your life (if possible).
Reduce sodium in your diet.
- Reduce salt intake to no more than 2,300 mg per day. Consuming too much sodium can lead to high blood pressure and increasing your risk for serious health problems. The Institute of Medicine recommends that adults ages 19 to 50 consume no more than 1,500 milligrams of sodium per day and those 51 and older should limit themselves to 1,200 milligrams daily.*
- Avoid processed foods and fast food. Processed packaged snacks are full of sodium and often contain unhealthy ingredients like trans fats or high fructose corn syrup.* Avoid canned foods as well—they’re loaded with preservatives that promote inflammation in the body.*
- Don’t add salt when cooking at home either (unless you’re making soup). If you do need some flavor without adding extra salt, try herbs or spices like basil or cilantro instead. You could also use lemon juice instead of vinegar when making salad dressing; just remember not to add any additional vinegar since lemons already provide plenty!
- Skip out on condiments too: ketchup has nearly 100% DV in one tablespoon alone—that’s almost half your recommended daily value at once! Just because something says “no carbs” doesn’t mean it’s healthy either; check labels carefully before serving yourself anything from this list below:
- Sauerkraut: High in sodium due its preserved cabbage content (1/2 cup has over 100% DV).
- Olives: Another high-sodium snack choice with one small olive providing up tp 25% DV within each serving size (one slice equals about six olives).
There are several healthful changes you can make to lower your blood pressure naturally.
There are several healthful changes you can make to lower your blood pressure naturally. These include:
- Eating less meat and more fruits and vegetables.
- Exercising regularly.
- Losing weight if you’re overweight.
- Getting enough sleep every night, which may include taking naps during the day if needed.
- Quitting smoking (if you smoke), as it’s linked with high blood pressure in some people. If you use nicotine replacement therapy (NRT) products, follow package directions on how often to use them; NRT products are not safe for everyone with hypertension or other conditions (such as pregnancy) unless recommended by a doctor or pharmacist who has evaluated your medical history in detail before prescribing them.* Reducing caffeine consumption; consuming too much caffeine can cause spikes in blood pressure over time that could increase risk of heart disease.* Reducing sodium intake by choosing foods low in salt when possible, but read labels carefully because many processed foods contain hidden sources of sodium such as monosodium glutamate (MSG).
Although lowering your blood pressure isn’t easy, it’s possible! If you’re suffering from high blood pressure and want to try some of these natural remedies, we encourage you to do so. You might even find a few helpful tips in this article that were previously unknown to you. For more information on how diet can affect your body and overall health, check out our other articles on how food affects your body