How to Lower Blood Pressure Naturally: 5 Ways to Reduce It Without Medication

High blood pressure, also known as hypertension, is a common and treatable medical condition that occurs when your blood pressure is consistently above 130/80 mmHg.

Often called the “silent killer” because many people are unaware they have it, high blood pressure places you at risk for stroke, heart attack, and kidney failure. If left untreated, high blood pressure can lead to serious health complications and even death.

Fortunately, there are many things you can do to lower your blood pressure.

If your reading was between 120-139 mmHg systolic or 80-89 mmHg diastolic, then you’re in good company. This means that you are well on your way to lowering it even further with some simple lifestyle changes and natural remedies.

Know Your Numbers and What They Mean

Blood pressure is measured in two numbers. The first number is the systolic pressure, which is the force your blood exerts as it is pumped through your arteries. The second number is diastolic pressure, which is the force your blood exerts as it returns to the heart.

What is the normal blood pressure range?

Normal blood pressure is below 120/80 mm Hg. Normal blood pressure is when your blood pressure stays within the optimal range. This means that it will not be too low or too high.

If your blood pressure is 130 over 80 and above, it means that you have high blood pressure. Anything above that is a cause for concern.

However, for some people, 120/80 mm Hg is normal. The normal range of blood pressure is 120/80. Optimal blood pressure is less than 120/80. Prehypertension is 120-139/80-89, stage 1 hypertension is 140-159/90-99, and Stage 2 hypertension is 160/100 or higher.

Natural Remedies to Lower High Blood Pressure Naturally

High blood pressure is a very common and serious health condition. It is estimated that one out of every two adults in the world suffers from high blood pressure.

Fortunately, there are many natural remedies that can help you lower your blood pressure significantly. Start incorporating these simple lifestyle changes into your daily routine, and you will notice a significant reduction in your blood pressure numbers.

These changes will also help you to maintain a healthy heart and prevent serious complications in the future. Here are 5 easy ways to help lower your blood pressure naturally:

1. Make the Switch to a Whole Food, Plant-Based Diet

A whole food plant-based diet is one of the best ways to lower blood pressure naturally. This diet is rich in healthy, unprocessed foods, such as fruits and vegetables, legumes, whole grains, nuts, and seeds.

The American Heart Association recommends a diet that is rich in vegetables, fruits, whole grains, beans, peas, lean proteins, nuts, and seeds and low in red meat and saturated fat.

A whole food, plant-based diet has been shown to significantly lower blood pressure and cholesterol with as little as three months of eating this way.

For blood pressure reduction, focus on eating vegetables, fruits, and legumes with every meal and snack. Include whole grains and nuts, and seeds at least twice a week, with fish, soy, and eggs as your source of protein twice a week. Include plenty of water with these meals and snacks as well.

2. Walk for 15 Minutes a Day, 6 Days a Week

Exercising is a great way to lower your blood pressure naturally. The American Heart Association recommends a minimum of 30 minutes of moderate aerobic exercise, such as walking, six days a week.

A study published in the Journal of Hypertension found that people who walked for just 15 minutes a day, six days a week, lowered their blood pressure by almost 7 mmHg systolic.

In just 6 months, this small change in your lifestyle could reduce your risk of heart disease by almost 20%.

Exercise has been shown to be an effective way to lower blood pressure in various populations, including people with prehypertension and hypertension, people with metabolic disorders, and the elderly.

Other ways to walk your blood pressure down naturally include getting outside for some fresh air and sunlight and removing distractions like earbuds and your phone.

3. Get Enough Sleep

Getting enough sleep is another way to lower blood pressure naturally. The American Heart Association recommends 7-9 hours of sleep each night for optimal health.

A study published in the journal Sleep found that people who slept less than 6 hours each night had higher blood pressure than those who got at least 7 hours of sleep.

For blood pressure reduction, get to bed at a reasonable time and keep your cell phone out of the bedroom.

If your work requires you to stay up late, try to sleep as soon as possible, even if it’s only for a quick nap of 20-30 minutes. Avoid caffeinated beverages before bedtime, and make your bedroom a sleep-friendly environment.

4. Try Breathing Exercises and Yoga

Breathing exercises and yoga are two other ways to lower blood pressure naturally.

A study published in the journal Nature Communications found that people who practiced breathing exercises daily for 8 weeks experienced a significant drop in blood pressure.

The American Heart Association recommends practicing meditation and deep breathing exercises at least once a day.

For blood pressure reduction from breathing exercises, try the “4-7-8 Breathing Exercise” and the “Calm-down Breathing Exercise.” For yoga, try the “Half-Moon Pose”, the “Sphinx Pose,” and the “Tree Pose.” S

tart with 5 minutes of breathing exercises, 3 times a day. Once you get used to this practice, you can increase the amount of time you spend doing them.

5. Maintain a Healthy Weight

Staying within a healthy weight range is another way to lower blood pressure naturally.

The American Heart Association recommends maintaining a healthy weight by balancing your intake of calories with the amount of physical activity you do each day.

A study published in the journal Hypertension found that people who were overweight and who lost weight by following a healthy diet and increasing their physical activity experienced a significant reduction in blood pressure.

For blood pressure reduction, focus on eating a healthy diet rich in fruits, vegetables, whole grains, and legumes and maintaining a healthy weight by taking 30-60 minutes of moderate-intensity aerobic exercise 5 times a week.

Bottom Line

Many factors contribute to high blood pressure. It can occur when the heart, due to its production of blood, can be pressured more than it is able to pump blood against the resistance offered by the blood vessels.

When heart muscle contracts, the pressure in the heart increases and can then be pumped against the blood vessels by the blood vessels themselves. When the heart remains for a long time at this same pressure, it can cause damage to the heart and increase your risk of heart disease.

It is important to monitor your blood pressure regularly to ensure that it stays within the optimal range. If you suspect that your blood pressure is high, talk to your doctor to determine the best course of action.

Rhinebeck Health