High blood pressure, also known as hypertension, is a common condition that affects millions of people worldwide. It is one of the 5 symptoms that contribute to metabolic syndrome. If left untreated, it can increase the risk of serious health complications such as heart disease and stroke. While medications are often used to treat it, several lifestyle changes can help reduce blood pressure naturally. Here are ten ways to lower it naturally. (and one really cool bonus tip)
- Exercise regularly: Regular exercise can help to lower blood pressure by improving blood vessel function and reducing inflammation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you can’t exercise due to injury or other factors there are exercise mimics that can help you to jump-start the process.
- Maintain a healthy weight: Being overweight or obese can increase the risk of hypertension. Losing even a small amount of weight can help to lower it. A simple scale will suffice but a smart scale will really help to motivate you and track the finer details such as body fat percentage
- Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats (LI fish oil) can help to lower blood pressure. Avoid processed and high-sodium foods, which can contribute to hypertension.
- Limit alcohol intake: Drinking excessive amounts of alcohol can increase blood pressure. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.
- Reduce sodium intake: Consuming too much sodium can increase blood pressure. Limit your sodium intake to less than 2,300 mg per day, or less than 1,500 mg per day if you have hypertension or are at high risk.
- Quit smoking: Smoking can increase blood pressure and the risk of heart disease. Quitting smoking can help to lower blood pressure and improve overall cardiovascular health.
- Manage stress: Chronic stress can contribute to hypertension. Practice relaxation techniques such as meditation, deep breathing, yoga, or use a sauna to help manage stress.
- Get enough sleep: Chronic sleep deprivation can increase the risk of hypertension. Aim for at least seven hours of sleep per night. With this suggestion it is highly suggested that you TRACK your sleep so you know if you are making progress. Use a smart watch or wearable device such as a WHOOP band or FitBit. Here is how to get a free month of WHOOP.
- Monitor regularly: Regular monitoring of blood pressure can help to identify hypertension early and allow for prompt intervention. A home device is best for this as “whitecoat syndrome” is quite prevalent and results in high readings due to stress when you are at your doctors office. You can purchase arm or wrist blood pressure devices that will help you to get a better picture of what your blood pressure is doing during the day.
- Consider supplements: Some supplements, such as fish oil, magnesium, and potassium, may have blood pressure-lowering effects. However, it is important to consult with a healthcare provider before starting any new supplement regimen.
It has been found that resistance-breathing training can lower blood pressure as much as some medicines and/or exercises. Here is some more to learn about this new and upcoming therapy.
In conclusion, there are several ways to lower hypertension naturally, including exercise, maintaining a healthy weight, eating a healthy diet, limiting alcohol intake, reducing sodium intake, quitting smoking, managing stress, getting enough sleep, monitoring blood pressure regularly, and considering supplements. By making these lifestyle changes, you can help to reduce your risk of hypertension and improve your overall health.
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