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Natural Ways to Lower Blood Pressure: 7 Surprising Tips

Natural Ways To Lower Blood Pressure

Last updated on October 17th, 2024 at 12:10 pm

Are you concerned about high blood pressure? Are headaches, dizziness, or nosebleeds a part of your routine? If so, it may be time to look for ways to normalize your blood pressure by finding natural ways to lower blood pressure.
High blood pressure is far from natural, but some natural remedies can help you get there. 

Table of Contents

In this article, I will show you the most effective and promising natural dietary and lifestyle changes that can dramatically improve your blood pressure.

Whether you’re trying to prevent hypertension or just want to enjoy better overall health and wellness, I will provide affordable and easy-to-implement strategies that can lower your blood pressure without medications or other treatments.

Natural Ways to Lower Blood Pressure

  • Eat a Well Balanced Diet

    Eating plenty of fresh fruits and vegetables helps to lower blood pressure, as they contain essential vitamins and minerals that the body needs. It's also important to reduce intake of saturated fats, processed foods and salt, as an excessive amount of salt can contribute to high blood pressure

  • Aerobic activities - Exercise Regularly

    Regular aerobic exercises can help lower your blood pressure naturally. These activities could include running, jogging, swimming, cycling and walking. Studies have shown that engaging in these types of exercises for 30 minutes a day can result in lower systolic and diastolic blood pressure levels over time

  • Practice Meditation & Mindfulness - Tai Chi

    Ancient Chinese healing practices such as Tai Chi or Qi Gong are excellent exercises for those looking to lower their blood pressure naturally without the use of medications. The slow movements combined with mindful breathing relaxes the nervous system, decreases stress hormones resulting in improved heart health and eventually better numbers on a person’s BP reading monitor!

  • Deep Breathing Exercises

    Finally taking deep breaths helps oxygenate our cells throughout the body inducing relaxation responses therefore calming any unnecessary spikes within our cardiovascular systems further normalizing total body homeostasis including within necessary BP readings helping ensure we remain healthy long term & feeling great 🙂

  • Yoga & Listen to Music

    Practising yoga on a regular basis has proven to be extremely helpful when trying to lower your blood pressure naturally. By focusing on deep breathing and controlled poses, you will be able to release tension which lowers your stress hormones, thus lowering your overall blood pressure levels as well. Listening to calming music has been shown to help relax the body's muscles and decrease stress hormones in the bloodstream, which then leads to a reduction in blood pressure levels overall

  • Resistance/strength training

    A combination of strength and resistance training has also been proven to help you lower your blood pressure naturally. If done correctly, they can help boost the body's metabolism while decreasing stress levels that are associated with hypertension. Try to aim for at least three days of resistant strength training per week.

  • Get a Massage

    Massages are known to be incredibly relaxing, so getting regular massages can help reduce your stress level and thus lower your blood pressure levels over time as well. This can be especially beneficial if you tend to have high stress or anxiety levels throughout the day.

Delicious Natural Ways To Lower Blood Pressure

High blood pressure, or hypertension, is considered dangerous if it’s higher than 140/90 mmHg. Thankfully, there are several natural ways to reduce high BP from home in a relaxing, enjoyable manner.

Eating certain foods has been shown again and again to be even more effective for lowering high BP than medication and with no side effects.

What’s more, is that these seven foods are delicious and widely available in supermarkets and health food stores at affordable prices. Incorporating these foods into your diet is an easy way to lower your blood pressure naturally without any drawbacks. So enjoy them – they’re good for you!

Natural Ways to Lower Blood Pressure by Food

Avocado

Avocados are a fantastic source of heart-healthy nutrients, and they might be the answer to naturally lowering blood pressure.

Avocados are rich in potassium. Potassium is one of the most powerful minerals for balancing blood pressure. And they’re high in monounsaturated fat (good fat) that lowers LDL cholesterol.

Yogurt

Research shows that the probiotic in plain yogurt is one of the best bets for good health. Consuming it regularly can lower blood pressure significantly. Rather than flavored yogurt, which is usually loaded with sugar, go for plain yogurt and add your own fruits in the blender or just pour some honey on top. Also, be aware of low-fat yogurt, as we tend to make up for the low fat with added sweetening.

 

Apricots

Lower your blood pressure naturally with apricot! Loaded with health benefits, this fruit is a great way to keep your blood pressure in check.

Apart from being tasty just like avocadoes, apricots are also rich in potassium, high in fiber, and low in calories. Go for fresh apricots rather than dry, ones since dry apricots have many more calories per gram.

Beetroot

This purple root is bursting with good nutrients, especially nitrates, which lower blood pressure. A study from the University of London proved that beetroot lowers blood pressure within 24 hours of consuming it. The most powerful way to use beetroot is to drink 250 ml of fresh beet juice (you need a juicer for that). Your blood pressure will most likely drop within 10 minutes of drinking this.

Raisins

Feeling the pressure? Reach for a handful of raisins! High in potassium, these dried fruits can act as a natural way to lower your blood pressure. Enjoying some sun-dried snacks is a great alternative to overly processed foods 

Next time you crave a sweet treat, kick out the candies and cookies and grab some raisins instead. Eating raisins regularly drops both systolic and diastolic blood pressure. 

Cocoa

Grab a mug of hot cocoa and feel satisfied that it’s as good for your blood pressure as for your taste buds. Consuming chocolate is also good for your blood pressure, as long as it’s at least 70% cocoa and you limit yourself to 50gr/day. The health benefits are canceled out if you load up on refined sugars or whipped topping, so stick to just the cocoa.

Red Wine

Many studies have shown that those who drink red wine regularly have significantly lower systolic and diastolic blood pressure. However, non-alcoholic wine and even grape juice deliver exactly the same health benefits. Drinking hard liquor, however, tends to raise blood pressure. So, there are no health benefits from margaritas (other than good times)

Yellow Foods Associated With Heart Health

Here are three yellow foods that are often associated with heart health:

Bananas:

It is a popular yellow fruit rich in potassium, a crucial mineral in regulating blood pressure. Potassium helps counterbalance the effects of sodium and may help lower blood pressure levels.

Consuming potassium-rich foods like bananas as a balanced diet can benefit overall heart health.

Yellow Bell Peppers

are visually appealing and packed with essential nutrients. They are a great source of vitamin C, which may positively impact cardiovascular health.

They are also low in calories and rich in dietary fiber, making them heart-healthy.

Turmeric

is a vibrant yellow spice commonly used in Indian and Asian cuisines. It contains an active compound called curcumin, which has been studied for its potential health benefits, including anti-inflammatory and antioxidant properties.

While more research is needed, curcumin’s effects on cardiovascular health, including blood pressure, show promising results.

Adding turmeric to your diet can be a flavorful way to incorporate a yellow food with potential heart-healthy properties.

 

Pink Foods Considered Beneficial For Cardiovascular Health

 Here are three pink foods that are generally considered beneficial for cardiovascular health:

Pink grapefruits

They are visually appealing and rich in vitamins, minerals, and antioxidants. They are a great source of vitamin C, which may help support healthy blood pressure levels.

Additionally, they contain dietary fiber and are low in calories, making them nutritious for overall heart health.

Pink Salmon

is a nutrient-dense fish that is often pink due to its natural pigmentation. It is an excellent source of omega-3 fatty acids, associated with various cardiovascular benefits, including reducing blood pressure and promoting heart health.

Regularly consuming pink salmon or other fatty fish can be a valuable addition to a heart-healthy diet.

Pink pitaya

 also known as dragon fruit, is a vibrant tropical fruit with a striking pink color. It contains essential vitamins, minerals, and antioxidants, including vitamin C, which may help support cardiovascular health.

Additionally, dragon fruit is low in calories and a good source of dietary fiber, making it a nutritious choice for those looking to maintain healthy blood pressure.

 

Source & Credits:

https://www.mayoclinic.org/diseases-conditions/low-blood-pressure

Was drinking one small glass of red wine daily a bad or good idea?

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3 thoughts on “Natural Ways to Lower Blood Pressure: 7 Surprising Tips”

  1. Jessica M
    Reply

    I agree with your point of view, your article has given me a lot of help and benefited me a lot. Thanks. Hope you continue to write such excellent articles.

  2. Dyer Eduard
    Reply

    There is some evidence to suggest that blueberries may help lower blood pressure. Blueberries are rich in antioxidants called anthocyanins, which have been shown to have a positive effect on cardiovascular health.

  3. Pedro Joaquim
    Reply

    Love the idea of incorporating lemon water into my daily routine! It’s such a simple yet impactful way to support my overall health.

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