How Can I Naturally Lower My Blood Pressure?

If you have high blood pressure, you might wonder if you need to take medicine to lower it. But how people live is an essential part of treating high blood pressure. If you live a healthy lifestyle, you might not need or need less medicine to control your blood pressure.

People often ask How Can I Naturally Lower My Blood Pressure? Here are ten changes you can make to your life that will lower your blood pressure and help it stay low.

Get rid of extra weight and keep an eye on your waistline

When a person gains weight, their blood pressure often goes up. Being overweight can also cause sleep apnea, which makes it hard to breathe while you sleep and raises your blood pressure even more.

One of the best things you can do to control your blood pressure is to lose weight. Even if you only lose a little bit of weight, it can help lower your blood pressure if you are overweight or obese. Each kilogram (about 2.2 pounds) of weight loss could lower blood pressure by about 1 millimeter of mercury (mm Hg).

Also important is the size of the waist. High blood pressure is more likely to happen if you carry too much weight around your waist.

In general, If a man’s waist size is more than 40 inches, he is at risk (102 centimeters).

A woman with a waist size of more than 35 inches is at risk (89 centimeters).

These numbers are different for different races. Ask your doctor or nurse what a healthy waist size is for you.

Exercise regularly

Physical activity regularly can lower high blood pressure by about 5 to 8 mm Hg. To keep blood pressure from going up again, it’s essential to keep exercising. An excellent general goal is to be physically active for at least 30 minutes daily.

Exercise can also help keep blood pressure from getting too high when it’s already high (hypertension). People with high blood pressure can bring their blood pressure down to safer levels by working out regularly.

Walking, jogging, cycling, swimming, and dancing are all aerobic exercises that can help lower blood pressure. High-intensity interval training is another choice. For this kind of training, you do short bursts of intense activity followed by less intense activity.

Blood pressure can also go down with strength training. Try to do exercises that build muscle at least twice a week. Talk to your doctor or nurse about making an exercise plan.

Eat healthy foods.

High blood pressure can go down by up to 11 mm Hg if you eat a diet full of whole grains, fruits, vegetables, and low-fat dairy products and low in saturated fat and cholesterol. 

Getting enough potassium in your diet can make salt (sodium) less bad for your blood pressure. Fruits, vegetables, and other foods are the best places to get potassium. Aim for 3,500 to 5,000 mg daily, lowering blood pressure by 4 to 5 mm Hg. Ask your doctor or nurse how much potassium you need.

Reduce salt (sodium) in your diet

Even a slight decrease in sodium intake can make the heart healthier and lower high blood pressure by 5 to 6 mm Hg.

Different groups of people have different reactions to sodium regarding their blood pressure. Generally, you should not eat more than 2,300 milligrams (mg) of sodium daily. But most adults should take no more than 1,500 mg of sodium daily.

To cut down on salt in the diet:

• Read labels on food. Look for foods and drinks that have less sodium.
• Eat less food that is processed. Only a tiny amount of sodium is found in foods in their natural state. Most of the sodium is added when things are made.
• Don’t add salt. Use herbs and spices to make food taste better.
• Change how much salt is in the food when you cook.

Limit alcohol

If women drink less than one drink a day and men drink less than two drinks a day; their blood pressure will drop by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

But if you drink too much, your blood pressure can increase by a few points. It can also make blood pressure medicines less effective.

Quit smoking

When you smoke, your blood pressure goes up. When you stop smoking, your blood pressure goes down. It can also lower the risk of heart disease and improve health in general, which could make you live longer.

Get a good night’s sleep.

Getting less than six hours of sleep every night for more than a few weeks can lead to high blood pressure. Sleep apnea, restless leg syndrome, and not being tired enough can make it hard to sleep (insomnia).

Tell your doctor or nurse if you have trouble sleeping often. If you can find the cause and treat it, you may be able to sleep better. But if you don’t have sleep apnea or RLS, these simple tips will help you get a better night’s sleep.

Stick to a set time to sleep. Go to bed and wake up at the same time every day. Try to stick to the same plan on weeknights and weekends.

Create a restful space. This means making sure the place where you sleep is calm, quiet, and dark. Before going to bed, take an hour to do something relaxing. That could mean taking a warm bath or doing exercises to help you calm down. Don’t look at a bright screen like a TV or computer.

Keep an eye on what you eat and drink. Don’t go to sleep either hungry or full. Don’t eat a big meal right before bed. Limit or stay away from nicotine, caffeine, and alcohol right before bed.

Limit naps. Those who find daytime naps helpful might sleep better at night if they only nap for 30 minutes earlier in the day.

Get rid of stress

High blood pressure may be caused by emotional stress that lasts for a long time (chronic). To find out if stress-reduction techniques can lower blood pressure, more research needs to be done on how they work.

But it doesn’t hurt to figure out what stresses you, like work, family, money, or illness, and find ways to deal with it. Try one of these:

Try not to take on too much. Plan your day and pay attention to what’s most important. Learn to say no. Give yourself enough time to get things done.

Focus on things you can do something about and plan how to fix them. Talk to your boss about a problem at work. Find ways to work out problems with your kids or your spouse.

Avoid stress triggers. For instance, if rush-hour traffic makes you feel stressed, you could travel at a different time or take the bus. If you can, stay away from people who make you feel bad.

Take some time to unwind. Take time every day to sit still and take deep breaths. Take time to do things you enjoy, like going for a walk, cooking, or helping others.

Practice gratitude. Giving thanks to others can help you feel less stressed.

Check your blood pressure at home and see a doctor regularly.

You can keep an eye on your blood pressure with home monitoring. It can ensure that your medicines and changes to how you live are helping.

Home blood pressure monitors are easy to find and don’t require a doctor’s order. Before you start home monitoring, you should talk to a healthcare provider.

Regularly seeing a doctor or nurse is crucial to maintaining blood pressure. If you have a good handle on your blood pressure, ask your doctor how often you need to check it. You might only be able to check it once or twice a day.

Get support

Family and friends who care about you are essential to your health. They may tell you to take care of yourself, drive you to the doctor’s office, or start an exercise program to keep your blood pressure low.

You might want to join a support group if you need help beyond what your family and friends can give. This could put you in touch with people who can help you feel better emotionally or boost your morale and give you tips on dealing with your illness.

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Conclusion

So, How Can I Naturally Lower My Blood Pressure? Having healthy blood pressure is essential if you want to lower your risk of getting heart disease.

Check your blood pressure every so often. If you have hypertension, your doctor will tell you how to lower your blood pressure. They might tell you to take medicine, take supplements, or change your diet or exercise routine.

Talk to your doctor before making any changes to your treatment plan, and never stop taking your medicines without first talking to them. They can help you determine the pros and cons of each treatment.

Frequently Asked Questions