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Natural Ways Lower Blood Pressure

Eat Some Dark Chocolate

Natural Ways to Lower Blood Pressure

Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.

But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.

The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels .

Eight Ways To Reduce Your Blood Pressure Naturally

  • Compiled by Ayush Arya and Samhita Atrey

While most of us have had our blood pressure checked with the cuffs and the pump, we probably dont realise the significance of the readings we get. Blood pressure is a strong indicator of heart health. With persistent high blood pressure, the heart has to work harder to pump blood.

The pressure with which blood flows against the walls of the blood vessels is called blood pressure. Hypertension is determined when systolic blood pressure reading is 140 mmHg and/or diastolic blood pressure reading is 90 mmHg on two different days.

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Hypertension is a common chronic condition which may be an indicator of other underlying conditions such as sleep disorders, diabetes, kidney disease and cardiovascular diseases. Some medications may also raise blood pressure.

While hypertension is indeed a grave condition, it is possible to manage it by making some changes in lifestyle and dietary habits. Here are eight methods you can incorporate into your daily life to bring your blood pressure back to normal.

Also read: Strike a balance to care for the heart

Natural Ways To Lower Blood Pressure

Fewer than half of people with high blood pressure have it under control. The problem: When your pressure is too high for too long, it can stretch and damage your arteries.

The resulting health problems can include heart disease, heart failure,stroke, kidney damage, vision loss, memory loss and cognitive decline. Soits important not to brush off high blood pressure. Your first line ofdefense: Try these lifestyle changes as natural ways to lower bloodpressure. Try these lifestyle canges as natrual ways to lower blood pressure.

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How To Reduce Salt In Your Diet

  • Stop adding salt to food when cooking, or on your plate.
  • Dont have a salt-shaker on the table.
  • Read the labels and avoid hidden salt Cook from scratch, then you know what you are eating.
  • Avoid salty snacks like crisps and salted nuts.
  • Take care with sauces such as soy sauce, and gravy stock cubes contain a lot of salt.
  • Choose a low salt substitute for cooking.

Research Shows Losing Weight Leads To Heart Health

Lower Your Blood Pressure Naturally

A diet thats low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lostand especially when belly fat shrankthe arteries were able to expand better, allowing blood to travel more freely. The study shows that you dont have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.

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Go To The Gym In The Morning

Set your alarm 30 minutes earlier than usual so you can hit the gym before you head to work. Research published in 2019 in the journal Hypertension found that both men and women who went to the gym and walked on the treadmill for 30 minutes before work saw an average 8-hour blood pressure reduction of 3.4 mmHg.

Olive Oil Helps Manage Hypertension In Men

Olive oil is one of the best foods to take to help lower blood pressure naturally and improve your cardio health.

One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, not in women. However, this may be because women, in general, suffer from high blood pressure less than men.

Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people. Researchers also noted that olive oil consumption helped lower high cholesterol at the same time.

Learn more about the benefits to your heart from consuming olive oil every day.

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Reduce Your Sodium Intake

Itâs a prime offender in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much youâre getting. If you cut back gradually, youâre less likely to notice the difference. Limiting sodium to just 2,400 milligrams per day can lower your number 2 to 8 points.

One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight points.

Ways to cut out sneaky salt and add healthy flavor:

  • Read labels. Look for “salt,” “sodium,” “sea salt,” and “kosher salt.”
  • Rinse salty canned food such as beans or tuna before using it.
  • Substitute herbs and spices for sodium and salt when cooking.
  • Avoid instant or flavored side dishes, which usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavorings or a bit of salt when you serve them.
  • Look for “low sodium” on food labels.

Try Meditation Or Yoga

3 Natural Ways To Lower Your Blood Pressure

Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress.

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didnt exercise.

Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .

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Keep Your Vitamin C Levels In Check

When it comes to lowering your blood pressure naturally, vitamin C is your best friend. In one 2012 meta-analysis published in the American Journal of Clinical Nutrition, researchers concluded that consuming approximately 500 mg daily of vitamin Cthe equivalent of approximately six cups of orange juicecan reduce BP by nearly 4 mmHg in the short term.

How To Lower Blood Pressure: 5 Natural Ways

By Dr. Josh Axe, DC, DNM, CN

Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure.

In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults thats 32 percent, or 1 in every 3 adults suffer from high blood pressure.

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Can Hawthorn Improve Heart Health

Q. Could you comment on the value of taking hawthorn berry tincture for heart health? Are there any studies on this?

A. You might be surprised to learn that hawthorn herbal products have been used to treat cardiovascular problems in China since 659 AD . Researchers have found that hawthorn can relax blood vessels, lower blood fats, reduce inflammation and fight oxidation. These all suggest that hawthorn could be helpful for heart health.

A review of the evidence of a specific hawthorn extract, WS 1442, considered clinical trials as well as nonclinical research and post-marketing reports . It is used to help treat hypertension and normalize heart rhythm. The authors concluded that the scientific evidence supports the use of this extract for people with mild to moderate heart failure.

One reader was taking prescription pills for high blood pressure. The doctor reluctantly agreed to let the patient try hawthorn tincture. To the physicians surprise, the blood pressure was under good control after six weeks. Like our reader, anyone who considers using hawthorn extract or tincture should work with a physician to make sure the desired results are achieved.

Should People With Hypertension Avoid Coffee

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A 2017 review concluded that people with high blood pressure should exercise some caution when drinking coffee but do not need to avoid it.

The review found that although there were older reports of a link between coffee drinking and hypertension, more recent studies suggested that 34 cups a day had either a neutral or beneficial effect.

A of 40 healthy regular coffee drinkers found that all types of coffee increased blood pressure but that the levels stayed within healthy ranges.

The increase in blood pressure was temporary but still measurable after consumption.

Some research suggests that the amount of coffee that someone drinks determines its effects on blood pressure.

As coffee contains many different compounds aside from caffeine, other compounds could be responsible for its effects on blood pressure.

However, a person could try switching to decaffeinated coffee to see whether their blood pressure decreases.

Some people find drinking coffee causes insomnia, anxiety, or tremors. Others may notice reflux and heartburn. Anyone who experiences these symptoms due to coffee should avoid drinking it.

According to researchers , regular coffee drinkers may experience withdrawal symptoms, such as headaches and low mood, if they suddenly stop consuming it. Therefore, if they wish to reduce their consumption, they should cut down the number of cups gradually.

Some alternatives to coffee contain caffeine, while others are naturally caffeine-free. People can try:

Also Check: What To Do When Your Blood Pressure Drops

Regular Exercise To Reduce High Blood Pressure

The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure.

Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease.

Find A Yoga Class That You Love

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Yoga is good for your muscles, mind, and blood pressure. In one 2013 study published in the journal Psychosomatic Medicine, researchers found that mindfulness-based stress reductionwhich involved meditation, yoga, and body scan exercisesreduced systolic blood pressure by an average of nearly 5 mmHg and diastolic blood pressure by nearly 2 mmHg.

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What Is A Dangerous Level Of Blood Pressure

For adults, elevated blood pressure ranges from 121/80 to 129/80. High blood pressure starts at 130/80 or higherthats stage one. Stage two, or the worst degree, is 140/90 and above. If the systolic blood pressure is more than 180, thats where it starts getting really dangerous, increasing the likelihood of an immediate heart attack, heart failure, or stroke.

Blood pressure levels

Source National Heart, Lung, and Blood Institute and American Heart Association

If you have a blood pressure reading of 180/120 or greater, the American Heart Association recommends waiting 5 minutes and then taking a second reading. If your blood pressure stays at an elevated level but youre not experiencing any symptoms, its considered hypertensive urgency. In this scenario, you should reach out to your provider for guidancethey may recommend adjustments to your medications, or advise you to go to the hospital for treatment.

If youre experiencing symptoms such as shortness of breath, back or chest pain, numbness or weakness, vision changes or difficulty speaking, dont wait to see if your blood pressure comes down on its own. These symptoms are signs of a hypertensive emergency and can cause organ damagecall 911 immediately.

Garlic Supplements For High Blood Pressure

How To Lower Blood Pressure Naturally [2022]

You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health.

Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg.

Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg.

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Eat More Potassium And Less Sodium

Increasing your potassium intake and cutting back on salt can also lower your blood pressure .

Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.

Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:

  • other processed snacks

Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (

Try Apple Cider Vinegar

Apple cider vinegar has long been touted as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical trial has been able to determine how effective it actually is. Although one small study in rats showed a decrease in systolic blood pressure after they consumed acetic acid, no such research has been conducted among humans.

That being said, Dr. Osborne is not against patients trying itif you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it.

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Control The Body Weight

Obesity is a vital cause of high blood pressure. Due to obesity, the heart needs more pressure to circulate blood to the entire body. Therefore blood pressure may increase. Besides high blood pressure, obesity is a major cause of other like threatening diseases. So always keep control of your body weight.

Symptoms Of High Blood Pressure

How to Lower Blood Pressure: 5 Natural Ways, Including Diet

Hypertension is often called the silent killer because there are many times no symptoms in a person with high blood pressure. In fact, a third of hypertensive adults don’t even know they have high blood pressure.

That said, some people do experience the following signs of high blood pressure, according to WebMD:

  • Severe headache

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What Is Blood Pressure

Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.

Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120129 and diastolic numbers are less than 80.

Blood pressure ranges include:

  • Normal: Less than 120/80 mm Hg
  • Prehypertension: Systolic between 120129 and diastolic less than 80
  • Stage 1 high blood pressure: Systolic between 130139 or diastolic between 8089
  • Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg

Numbers for stage 1 hypertension vary from 130139 for systolic values and/or 8089 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.

Results of high blood pressure include:

  • Arterial damage
  • Heavy-metal poisoning

Keep Your Stress Levels Under Control

According to the American Heart Association, the hormones that the body releases during times of stress “prepare the body for the ‘fight or flight’ response” by constricting blood vesselsand this, in turn, temporarily raises blood pressure. Therefore, learning to limit your stress levels could be just as effective a remedy for hypertension as medication. And for ways to keep calm, check out these 12 Genius Tricks for Turning Anxiety into Excitement.

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Why Does Reducing Cholesterol Lower Blood Pressure

This is because

  • Adding fibre to your diet, not only lowers cholesterol, your but helps stabilise blood glucose levels. Fibre helps you eat less, as it makes you feel fuller for longer. A high fibre diet can help you lose weight.
  • High-fibre diets reduce insulin resistance this is an unhealthy metabolic situation that occurs when your body becomes less sensitive to the hormone insulin. Insulin resistance is associated with high blood pressure.
  • In one 2015 study, increasing total fibre to 6.8g/1000 calories/ day reduced systolic blood pressure by 1.69 mm Hg.

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