5 Natural Ways to Lower Blood Pressure

Medication may not always be the answer or the only answer when your blood pressure level is in question.

Whether you’re already on medication or just want to take some early preventative action, lifestyle changes can make a big difference to your health.

“If we don’t treat or manage high blood pressure, it can lead to serious complications over time,” says Nabil Salih, MD, an internist at Hartford HealthCare Medical Group in Fairfield. “The good news is that we can prevent these complications by controlling our blood pressure.”

Dr. Salih suggests 5 natural ways to lower blood pressure.

> Make an appointment with your doctor

1. Eliminate foods high in sodium, saturated fat, and added sugars from your diet.

“Sodium causes our body to retain fluid, which increases blood pressure,” explains Dr. Salih. “Saturated fats and added sugars can increase cholesterol levels and inflammation, which damages our blood vessels.”

Eating a healthy diet rich in potassium, calcium, and magnesium can help relax blood vessels, balance sodium, and lower blood pressure. Examples of these nutrient-rich foods include:

  • Fruits
  • Vegetables
  • beans
  • nuts
  • seeds
  • Dairy
  • Fish

Dr. Salih also suggests trying the DASH diet, a dietary approach to stopping hypertension. The DASH diet includes foods from all food groups and limits sodium intake. Studies have shown that following the DASH diet can lower blood pressure in as little as two weeks.

> Worried about your weight? Download this guide

2. Regular aerobic exercise

Regular exercise helps strengthen the heart and reduce body weight, which in turn helps lower blood pressure.

“This type of exercise that helps lower blood pressure is called aerobic exercise,” Dr. Salih says. “This is any activity that makes your heart beat faster and increases your breathing rate.” Examples of aerobic exercise include:

  • To walk
  • Jogging
  • A ride on the bicycle
  • Swimming
  • Dancing
  • jumping robe

To lower blood pressure, Dr. Salih recommends at least 150 minutes of moderate intensity per week, or 75 minutes of high intensity. “Moderate intensity means you can talk but not sing during your workout, and high intensity means you can only say a few words before pausing for breath,” explains Dr. Salih.

RELATED: Light exercise after meals may be good for your health, says new study

3. Avoid smoking and limit your alcohol intake

“Smoking damages blood vessels and increases inflammation. Alcohol abuse increases sodium retention, weight gain, and stress hormones. Both increase our blood pressure,” says Dr. Salih.

Quitting smoking and limiting your alcohol intake will not only lower your blood pressure but also improve your overall heart health. Additional benefits include:

  • low cholesterol
  • Better sleep quality
  • Reducing the risk of heart disease

4. Check your blood pressure regularly at home

“Measuring blood pressure at home gives you and your healthcare provider more accurate and consistent information about your condition,” says Dr. Salih. “It can help with early diagnosis, better treatment, better control, and lower healthcare costs.”

Home blood pressure monitoring also helps keep track of how your lifestyle changes affect your blood pressure, which can help you motivate yourself to stick to your plan and reach your goals.

> Related: The Importance of Home Blood Pressure Monitoring

5. Good night sleep

Allowing your body and mind to relax and recover from a good night’s sleep will help lower your blood pressure. Sleep also regulates your hormones, reduces inflammation, and improves cardiovascular function.

“However, poor quality or quantity of sleep can have the opposite effect. Poor sleep can increase stress levels and cause nighttime spikes in blood pressure,” explains Dr. Salih.

To get a good night’s sleep, Dr. Salih recommends:

  1. Using relaxation strategies before bed: meditation, breathing exercises, or listening to soothing music.
  2. Creating a comfortable sleeping environment that is dark, quiet, cool and distraction-free.
  3. Regular exercise throughout the day, but avoid strenuous activity before bed.
  4. Enjoy a balanced diet low in salt, caffeine and alcohol.
  5. Maintain a consistent sleep pattern by going to bed and waking up at the same time each day.

> Related: Are you getting enough sleep? If not, you may be at risk for these health problems.

What should I do if my blood pressure is still high?

“If your blood pressure is very high, or if lifestyle changes don’t help, your doctor may prescribe one or more medications to control it,” says Dr. Salih. “There are many different types of drugs to treat high blood pressure, each with its own pros and cons.”

Your doctor will prescribe the best medication for you based on your medical history, risk factors, side effects, and preferences.


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