• Life - Health & Wellness
  • Updated: December 08, 2023

Ten natural ways to lower blood pressure without medication

Ten natural ways to lower blood pressure without medication

A person's blood pressure can be reduced in a variety of ways. For example, they can improve their blood pressure by routinely exercising, controlling their weight, and adopting nutritional modifications.

High blood pressure affects a good percentage of Nigerians and one billion people globally and if uncontrolled, increases your risk of heart disease and stroke.

However, there are various natural ways to reduce your blood pressure without using medication.

Below are ten natural ways you can lower your blood pressure without medication: 


1. Drink less alcohol

Alcohol intake can elevate blood pressure and increase the risk of various chronic health disorders, including hypertension.

While some evidence suggests that low to moderate alcohol use may protect the heart, any advantages may be outweighed by unfavourable consequences. 

For example, moderate alcohol intake in the United States is defined as no more than one drink per day for ladies and two drinks per day for males. If you drink more than that, you should think about cutting back.

2. Eat more potassium-rich foods

Potassium is a vital nutrient that helps your body eliminate salt and reduces blood vessel pressure.

Most people's salt consumption has grown while their potassium intake has decreased as a result of modern diets.

Focus on eating less processed meals and more fresh, natural foods to get a healthier balance of potassium and salt in your diet.

Foods that are particularly high in potassium include:

Vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes. 
Fruit, including melons, bananas, avocados, oranges, and apricots. 
Dairy, such as milk and yogurt. 

3. Learn to manage stress

When you’re chronically stressed, your body is in a continual fight-or-flight phase. Physically, this translates to a higher heart rate and constricted blood vessels.

When you are stressed, you are more prone to participate in behaviours that might raise your blood pressure, such as drinking alcohol and eating processed meals.

Several research studies have looked into how stress reduction might assist in reducing blood pressure. Here are two evidence-based suggestions:

Listen to some relaxing music: Calming music can aid in the relaxation of your nervous system. It has been found in studies to be a beneficial adjunct to other blood pressure medications.

Work less: excessive work and stressful work environments are both associated with high blood pressure.

4. Try to lose weight if necessary

Losing weight can have a significant impact on heart health in those who are overweight.

A 2016 research found that decreasing 5% of your body weight might considerably reduce high blood pressure. When weight loss is combined with exercise, the benefit is magnified. 

Losing weight can help your blood arteries expand and contract more effectively, making it easier for your heart's left ventricle to pump blood.


5. If you smoke, consider quitting

One of the numerous reasons to stop smoking is because it is a major risk factor for heart disease.

Every cigarette puff produces a tiny, transitory elevation in blood pressure. Tobacco compounds have also been linked to blood vessel damage.

However, no definitive relationship between smoking and high blood pressure has been shown in investigations. This might be because habitual smokers build a tolerance over time.

Nonetheless, because smoking and high blood pressure both increase the risk of heart disease, stopping smoking can help reduce that risk.

6. Eat berries

Berries contain more than simply delicious taste.

They're also high in polyphenols, which are natural plant components that are beneficial to your heart.

Polyphenols have been shown to lower the risk of stroke, heart disease, and diabetes, as well as improve blood pressure, insulin resistance, and systemic inflammation.

In one study, patients with high blood pressure were randomly allocated to either a low polyphenol diet or a high polyphenol diet that included berries, chocolate, fruits, and vegetables.

Those who consumed berries and polyphenol-rich foods had lower levels of heart disease risk indicators.

7. Eat calcium-rich foods

High blood pressure is common in those who do not get enough calcium.

While calcium supplements have not been proven to reduce blood pressure, calcium-rich diets appear to be associated with healthy blood pressure levels.

The calcium guideline for most individuals is 1,000 milligrams (mg) per day. However, certain people, notably the elderly, may require more.

Calcium can also be obtained from collard greens and other leafy greens, beans, sardines, and tofu, in addition to dairy. 

8. Walk and exercise regularly

Exercise is one of the most effective ways to reduce high blood pressure.

Regular exercise strengthens your heart and makes it more effective at pumping blood and lowering artery pressure.

In reality, 150 minutes of moderate activity per week, such as walking, or 75 minutes of intense exercise per week, such as running, can help decrease blood pressure and enhance heart health.

Furthermore, some study indicates that performing more activity than this lowers your blood pressure even further.

9. Eat foods rich in magnesium

Magnesium is an essential element that aids in the relaxation of blood vessels.

While magnesium insufficiency is uncommon, many individuals do not consume enough magnesium.

Some studies have shown that a lack of magnesium is associated with high blood pressure, although clinical research has been less conclusive.

You may still achieve your magnesium requirements by eating a range of magnesium-rich foods, such as vegetables, dairy products, legumes, poultry, beef, and whole grains.

10. Try meditation or deep breathing

While all of these behaviours might be classified as "stress reduction techniques," meditation and deep breathing need special consideration.

Meditation and deep breathing both have the potential to stimulate the parasympathetic nervous system. 

When the body relaxes, this mechanism kicks in, reducing the heart rate and lowering blood pressure.

There has been a significant amount of study in this area, with studies indicating that various types of meditation tend to have advantages for decreasing blood pressure.

Deep breathing exercises can also be quite beneficial.

Medical News Today. 

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