5 Natural Ways to Lower Blood Pressure and Keep It Under Control

Ways to Lower Blood Pressure

High blood pressure, also called hypertension, is blood pressure that is higher than normal. The higher your blood pressure levels, the higher chances of developing other health problems, such as heart disease, heart attack, and stroke.

If you suffer from high blood pressure, there are things you can do to lower and maintain it within a healthy range without the need for medication. Here are 5 ways to lower your blood pressure and keep it under control.

 

Exercise regularly

You might not be a fan of exercising, but you should know regular physical activity can have positive effects on your blood pressure. How much physical activity should you aim for? Well, according to the American Heart Association (AHA), at least 30 minutes every day or 150 minutes a week. Following this guide can help you lower your blood pressure by about 5 to 8 mm Hg.

Don’t think you have to run a marathon. There are simple ways to boost your activity level in small bites. Get active your way by taking the stairs instead of the elevator, walking instead of driving, gardening, doing household chores or biking. Maybe this awesome bike will convince you to go for a ride!

Lose extra pounds

Bodyweight and weight gain are directly linked to blood pressure. In fact, blood pressure rises as weight increases, therefore, losing even as little as five to 10 pounds can really make a difference in preventing and treating high blood pressure.

According to the Centers for Disease Control and Prevention, if you lose around 2.2 pounds you can lower your blood pressure by about 1 millimeter of mercury.

Reduce your sodium intake

Most people eat too much salt, on average 9–12 grams per day, or around twice the recommended maximum level of intake, according to the World Health Organization. The impact sodium has on blood pressure can vary among age groups but one thing’s for sure: it’s not only old people who need to worry about their sodium intake.

Try to stick to 2,300 milligrams (mg) a day or less (ideally 1,500 mg a day or less) to keep your blood pressure in a healthy range. Here’s what I do to reduce the sodium in my diet:

• Pay attention to food labels and opt for low-sodium alternatives

• Eat fewer processed foods (more than 70 percent of the sodium we eat comes from processed, prepackaged foods)

• Use herbs or spices instead of salt to enhance the flavor your food.

To make sure you maintain a healthy level of sodium, you can try this salinometer, which can help you determine the salt concentration in liquid foods.

 

Reduce excess stress

Stress is a big part of our lives, whether we like it or not, and it is certainly heightened in the current climate of the coronavirus pandemic. It is also a key determinant of rising blood pressure, whether we are talking about chronic or occasional stress. Chronic stress puts your body and mind in a constant fight or flight mode, affecting your heart rate and blood vessels. Occasional stress might lead to unhealthy behaviors such as drinking alcohol, smoking or eating junk food.

Luckily, there are ways to cope with stress and reduce it, and consequently lower your blood pressure; you can engage in relaxing activities like reading, doing yoga, playing with stress relief and anti-anxiety toys or take anti-stress supplements with natural ingredients.  Find out more on stress supplements here!

 

Monitor your blood pressure at home 

Lifestyle changes can help you lower or keep your blood pressure under control. To make sure you’re doing everything right, you can monitor your blood pressure at home with the help of blood pressure monitors. They are easy to use and can be purchased without a prescription.

Home monitoring should not replace regular visits to the doctor’s office, however. Talk to your health care provider about how often you should check your blood pressure either at his office or at home.