Measuring blood pressure

5 Natural Ways to Lower Your Blood Pressure

  • Posted on: Feb 18 2022
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Over time, high blood pressure can negatively impact your health. If untreated, high blood pressure damages your arteries and increases your risk of heart disease. 

While a doctor may prescribe many medications to treat high blood pressure, you can also make essential lifestyle changes to improve your health and prevent more serious conditions from developing.

Here are five natural ways to lower your blood pressure.

1. Exercise Regularly

Incorporating regular exercise into your routine can help lower your blood pressure. Performing aerobic/cardiovascular exercises increases your heart rate and breathing. Over time, this will lower your blood pressure as your heart becomes stronger and can pump with less effort, putting less strain on your arteries.

Finding time for exercise every day can seem challenging. Aim for 150 minutes a week. Whether you decide to do daily 30-minute workouts or 40-minute workouts three to four times a week does not make much difference. Here are some types of aerobic exercises to consider:

  • Cycling
  • Swimming
  • Running
  • Brisk Walking
  • Rowing

No matter what type of exercise you choose, consistency is key, so try to find an activity that you enjoy.

2. Make Changes to Your Diet

Eating a healthy and balanced diet can help lower your blood pressure and improve overall health. Focus on nourishing your body with whole foods like vegetables, fruits, and grains and avoiding processed foods and refined carbs.

Generally, you want to increase the amount of potassium, calcium, and magnesium in your diet while limiting your intake of sodium, sugar, and saturated fats.

Caffeine also raises your blood pressure, and some people are more caffeine-sensitive than others. If you think you might be, try switching to decaf coffee or limiting your intake, especially later in the day.

3. Find Ways to Manage Stress

Chronic stress can increase your heart rate and constrict your blood vessels. In order to deal with stress, you may find yourself coping with unhealthy habits that also contribute to higher blood pressure, like drinking or smoking.

Many factors cause stress in life. While you can’t avoid stressors altogether, you can develop healthy ways to manage your stress and keep it from affecting your health. 

Here are some practices you can try to practice mindfulness and reduce your stress:

  • Yoga
  • Meditation
  • Deep breathing
  • Listening to soothing music
  • Reading a book
  • Taking a walk

Everyone’s stress-free zone may look a little different. Once you find something that works for you, try to make mindfulness a daily habit.

4. Quit Smoking and Limit Alcohol

Smoking and drinking alcohol raise your blood pressure and negatively affect your health. Smoking damages your heart and blood vessels, putting you at a higher risk for heart disease.

Excessive drinking can also lead to heart and liver disease, so it is crucial you only consume alcohol in moderation or not at all. Giving up smoking and drinking may also improve other areas of your life, including the quality of your sleep and the energy you need to exercise.

5. Get Enough Sleep

Getting enough sleep every night is essential for your body to function correctly. Sleep deprivation can increase your risk of high blood pressure. Generally, aim for seven to nine hours of quality shut-eye every night.

Getting a good night’s sleep can feel like a challenge. If you’re struggling to fall asleep at night, try setting a regular sleep schedule, avoiding afternoon naps, and limiting screen time before bed.

Rather than thinking about these as big lifestyle changes, think of them as daily habits and rituals that will work together to improve your health in the long run. Get in touch with our office today to learn more.

Posted in: High Blood Pressure

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