High blood pressure is no joke – it can lead to heart disease and strokes. Fortunately, there are natural ways you can lower your blood pressure without having to take medicine.
The following are ten natural ways you can lower your blood pressure.
1. Cut the salt from your diet
Salt has been linked to heart disease and high blood pressure in many research studies.
People with sodium sensitivity experience an increase in resting blood pressure after a high salt intake, so they’re specifically vulnerable.
If you have high blood pressure, cut processed foods from your diet and use herbs and spices to add flavor to your food instead of salt.
2. Increase your potassium intake
Potassium is a mineral that helps ease the pressure on your blood vessels and gets rid of sodium.
Try adding the following potassium-rich foods to your diet: bananas, milk, yogurt, nuts, tomatoes, tuna, and beans. Leafy greens, in general, have good amounts of potassium.
3. Manage your stress
Not only is being stressed out no fun, but it can seriously put you in danger by increasing your blood pressure.
If you’re looking for ways to lower your stress, try listening to soothing music.
According to some studies, soothing music is effective when combined with other blood pressure therapies such as meditation and deep breathing exercises.
Working less also helps, so take a vacation every once in a while if you can.
4. Weight Loss
Being overweight can impede your blood vessels from expanding and contracting as they should.
Studies have shown that even losing 5% of your body mass could lower your blood pressure significantly.
The effect is maximized when paired with exercise.
5. Get rid of added sugar and carbs
Added sugar, like the one found in sodas, can raise your blood pressure levels.
Refined carbs like that found in white flour is also a culprit; it can quickly turn to sugar in the bloodstream, causing health problems like high blood pressure.
Try going on a low-carb diet and getting rid of products with added sugars if your blood pressure is high.
6. Natural supplements
Studies have shown that natural supplements can help lower blood pressure.
Look for supplements that have the following natural ingredients: fish oil, berberine, hibiscus, whey protein, and aged garlic extract.
By exercising regularly, your heart becomes stronger and better at pumping blood, lowering your arterial pressure.
Simply walking 30 minutes a day, 5 days a week can help lower your blood pressure.
The more exercise, the better.
8. Stop drinking alcohol
You don’t have to cut alcohol completely out of your life, but keep in mind that alcohol is linked to 16% of high blood pressure cases globally.
If you do want to keep alcohol in your life, keep it to one drink a day for women and two drinks a day for men, max.
9. Consume more chocolate
Specifically dark chocolate. Don’t gorge yourself in chocolate, but research shows that eating small amounts may help lower blood pressure.
Dark chocolate and cocoa powder (especially non-alkalized cocoa powder) are rich in flavonoids, which are plant compounds that help blood vessels dilate, improving blood pressure levels in the short term.
10. Eat berries
Berries are not only juicy and tasty but can help lower your blood pressure.
Berries contain natural compounds called polyphenols that, according to studies, help lower blood pressure and lower your risk of heart disease.
If you’re already experiencing high blood pressure, your doctor may have prescribed medicine specifically meant to lower your blood pressure.
These methods are not meant to replace medication but are simply a natural way to lower your blood pressure. Talk with your doctor before you make any changes to your medicine intake.