Hypertension Home Remedies: Lower Blood Pressure Naturally

1. Start an Exercise Routine

Staying active is an important part of living well and maintaining a healthy lifestyle. Regular physical activity can help lower blood pressure, improve mood, increase strength, and enhance balance. It also decreases the risk of diabetes and certain types of heart disease.

If you’ve been inactive for a while, consult a doctor about a safe exercise routine. Start out slowly, then gradually increase the pace and frequency of your workouts.

Not a fan of the gym? Consider home workouts or outdoor activities. Walking, jogging, or swimming can provide excellent health benefits. The key is to get moving! There are numerous beginner exercise routines available on YouTube. Chair exercises and low-impact exercises are also great options.

The American Heart Association (AHA) recommends incorporating muscle-strengthening activities at least two days per week. This could include everyday activities like carrying groceries.

2. Follow the DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet can lower your systolic blood pressure by up to 11 mm Hg. The DASH diet emphasizes:

• Eating fruits, vegetables, and whole grains
• Consuming low-fat dairy products, lean meats, fish, and nuts
• Limiting foods high in saturated fats, such as processed foods, high-fat dairy products, and fatty meats

Reducing desserts and sweetened beverages like soda and juice can also be beneficial. Making even slight adjustments to your diet can help.

Access to fresh fruits, vegetables, or fish may vary. The DASH diet doesn’t need to be followed exactly. Even minor changes, such as skipping dessert or replacing sweetened drinks with water, can lower systolic blood pressure.

3. Limit Salt Intake

Reducing sodium intake is crucial for lowering blood pressure. Excessive sodium can cause fluid retention, leading to a rise in blood pressure.

The AHA recommends limiting sodium intake to 1,500-2,300 milligrams (mg) per day, equivalent to about half to one teaspoon of salt. Use herbs and spices instead of salt to flavour foods. Avoid processed foods, which are often high in sodium, and choose low-sodium alternatives.

4. Maintain a Moderate Weight

Weight and blood pressure are closely linked. Losing even 10 pounds can help lower blood pressure. Monitoring your waistline is also important, as visceral fat around the waist can affect heart health and lead to high blood pressure.

Generally, men should keep their waist measurement below 40 inches, and women below 35 inches. Losing weight safely and maintaining the loss can be challenging. Consult a doctor or healthcare professional for personalized advice.

5. Quit Smoking

Each cigarette you smoke temporarily raises blood pressure. Regular smoking can keep blood pressure elevated and increase the risk of high blood pressure, heart attack, and stroke. Even secondhand smoke poses risks.

Quitting smoking can help reduce blood pressure and provide numerous other health benefits. Visit our smoking cessation center for support in quitting. While quitting isn’t easy, it’s worthwhile for long-term health.

6. Limit Alcohol Consumption

Moderate alcohol consumption, such as a glass of red wine with dinner, can be heart-healthy. However, excessive drinking can lead to high blood pressure and other health issues. It can also reduce the effectiveness of blood pressure medications.

The AHA recommends that men limit their alcohol intake to two drinks per day, and women to one drink per day. One drink equals 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof liquor. Consult a doctor for advice on moderating alcohol consumption.

7. Add Relaxation Techniques

Managing stress is essential for controlling blood pressure. Identify stress triggers, such as work or relationships, and find ways to reduce them. Relaxation techniques like deep breathing, meditation, or yoga can help.

Deep breathing sends a message to your brain to relax. Over time, practices like meditation and yoga can have significant benefits for lowering blood pressure.

8. Eat Potassium-Rich Foods

Potassium helps the body balance sodium levels and reduces blood vessel tension.

Foods high in potassium include:

• Leafy greens, tomatoes, potatoes, and sweet potatoes
• Fruits like melons, bananas, avocados, oranges, and apricots
• Dairy products like milk and yogurt
• Fish like tuna and salmon
• Nuts, seeds, and beans

9. Cut Back on Caffeine

Caffeine can cause a temporary spike in blood pressure.

While regular caffeine consumption doesn’t seem to cause long-term high blood pressure, some people are more sensitive to its effects. If you suspect caffeine affects your blood pressure, consider reducing your intake.

10. Eat Dark Chocolate or Cocoa

Dark chocolate and cocoa powder are rich in flavonoids, which help dilate blood vessels.

Small amounts of dark chocolate or flavonoid-rich cocoa can reduce short-term blood pressure levels. Choose non-alkalized cocoa powder without added sugars for the best results.

11. Eat Calcium-Rich Foods

Calcium is vital for maintaining healthy blood pressure levels.

Incorporate calcium-rich foods like dairy products, leafy greens, beans, sardines, and tofu into your diet. Most adults need around 1,000 mg of calcium per day.

12. Take Natural Supplements

Certain supplements may help lower blood pressure.

Some effective supplements include:

• Aged garlic extract: Known to lower blood pressure when used alone or with conventional treatments.
• Berberine: Potentially effective but requires more research.
• Whey protein: Improves blood pressure and blood vessel function.
• Fish oil: Beneficial for heart health and blood pressure.
• Hibiscus: Rich in compounds that may lower blood pressure.

13. Reduce Sugar and Refined Carbs

High sugar intake is linked to high blood pressure. Reducing the consumption of added sugars and refined carbs can help lower blood pressure. Low-carb diets have also been shown to reduce blood pressure effectively.

14. Eat Berries

Berries are rich in polyphenols, which benefit heart health. Incorporating berries into your diet can help reduce blood pressure and improve overall cardiovascular health.

15. Practice Meditation and Deep Breathing

Both practices activate the parasympathetic nervous system, which helps lower heart rate and blood pressure. Regular meditation and deep breathing exercises can have a significant impact on reducing stress and lowering blood pressure.