7 Ways to Lower High Blood Pressure Naturally
High blood pressure, or hypertension, is often termed a silent threat because it can damage your heart and arteries without any symptoms. While medication can be necessary, lifestyle changes are also a powerful tool to control or even lower blood pressure. Below are seven natural ways to combat high blood pressure, but remember to consult your doctor before starting any new health regimen.
- Maintain a Healthy Weight
- Losing even a small amount of weight if you’re overweight can help reduce your blood pressure. Generally, you can expect about a 1 mm Hg blood pressure drop for every kilogram (about 2.2 pounds) of weight you lose.
- Boost Your Physical Activity
- Regular physical exercise can significantly lower your blood pressure over time. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, each week.
- Eat a Balanced Diet
- Adopting a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and skimping on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg. This eating plan is the Dietary Approaches to Stop Hypertension (DASH) diet.
- Reduce Sodium Intake
- Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. Aim to limit sodium to 2,300 milligrams a day or less.
- Limit Alcohol Consumption
- Drinking alcohol can raise blood pressure. By drinking alcohol only in moderation — generally one drink a day for women or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg.
- Quit Smoking
- Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.
- Manage Stress
- Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress can also contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol, or smoking.
Disclaimer: This article is not intended to be medical advice. These tips can support blood pressure management, yet they do not replace professional medical advice. Always consult your healthcare provider to confirm the best health practices for your circumstances. For more detailed information, you can visit Penn Medicine’s blog. Knowing these lifestyle changes, you can take significant steps towards managing your blood pressure. However, always coordinate with your healthcare provider to ensure these changes are safe and effective for your health.