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Introduction
As a doctor, I’ve seen many people who’d like to lower their blood pressure naturally but don’t know where to begin. And I’ve also felt their pain when they realize that they’ll have to start taking medication instead.
So for many patients, they feel as if they are doomed because they think they’ll have to rely on these medications forever.
However, this does not have to be the case.
Generally, there are only a few causes of high blood pressure that can be modified, meaning changed or altered, and usually all the modifiable risk factors are caused by poor lifestyle choices and/or habits. And I’m here to tell you all that that’s great news!
And what I mean by that is that it can be prevented and even REVERSED by NATURAL treatment!
That’s right.
High blood pressure can actually be lowered naturally WITHOUT medication if you adopt certain lifestyle habits.
See, hypertension (high blood pressure) is a chronic disease, meaning that poor lifestyle choices have created this problem not any misfortune.
The behavior we exhibit/exhibited on a daily basis has resulted in blood pushing against our arteries at a high force causing what is known as high blood pressure.
This can result in health problems such as heart disease, heart failure, stroke, kidney damage, vision loss, memory loss and cognitive decline. Therefore, it’s important to maintain a blood pressure of ≤ 120mmHg systolic and ≤ 80mmHg diastolic.
According to Cleveland Clinic blood pressure management is 70% lifestyle and 30% medication which means that if you can change your lifestyle you’ve won more than half the battle!
So how do we go about doing that?
Well let’s take a look at the healthy habits that you can adopt to lower your blood pressure naturally.
Table of Contents
How to Lower your Blood Pressure Naturally
How to Drop Your BP Naturally
1. So-done with Sodium
A lot of us don’t realize how much salt is in the foods we eat. We might think that we don’t add salt to our meals so we are fine but it might be that there is already ALOT of sodium to begin with.
According to studies, a low sodium diet can have the same effect as 1 ½ -2 blood pressure medications!
What an incentive!
It’s advised that we should be limiting our sodium to 2,300 milligrams (mg) a day or even lower — 1,500 mg a day or less — to be considered ideal for most adults.
By just reducing the sodium within our diet we can drop blood pressure by 5-6mmHg!
As a reference it’s good to know that:
½ teaspoon salt = 1150 mg sodium
1 teaspoon salt = 2300 mg sodium
1) Shop smart by reading the food labels to see how much sodium is present within the item.
2) Avoid fast food and processed foods as salt is added during processing. Particularly avoid the salty six– breads and rolls, pizza, sandwiches, cold cuts and cured meats, soup, burritos and tacos.
3) Be wary of even certain natural foods with high salt content, such as, cheese, olives, seafood and some legumes.
4) Avoid table salt, sea salt, and kosher salt.
5) Some medications also contain salt.
6) As alternatives use herbs and spices for flavor.
7) Cut back slowly so it’s not a jolt to your blood pressure and your taste palate.
It’s honestly not as difficult as you may think it is to reduce dietary sodium.
It only takes 10-14 days to cut back on salt before food starts to taste salty!
However, be-careful not to cut back so much that you start to develop symptoms as that can happen with too little sodium.
Stay within the normal recommended range because the outcome is definitely worth it.
2. Put-on more Potassium
Did you know that most Americans get barely half of the recommended amount of potassium — 4,700 milligrams (mg) a day?.
Foods that are rich in potassium can help lower your blood pressure by easing the tension on the artery walls and by eliminating sodium through urine.
And there are a variety of foods that contain potassium in order to meet the daily requirements.
As a reference:
1 medium banana = 425mg of potassium
½ cup of plain mashed sweet potatoes = 475 mg of potassium.
Other amazing foods filled with potassium include:
- Apricots and apricot juice
- Avocados
- Cantaloupe and honeydew melon
- Fat-free or low-fat (1 percent) milk
- Fat-free yogurt
- Grapefruit and grapefruit juice (talk to your healthcare provider if you’re taking a cholesterol-lowering drug)
- Greens
- Halibut
- Lima beans
- Molasses
- Mushrooms
- Oranges and orange juice
- Peas
- Potatoes
- Prunes and prune juice
- Raisins and dates
- Spinach
- Tomatoes, tomato juice and tomato sauce
- Tuna
But remember that too much potassium is not recommended either especially for those with kidney problems. Too much potassium can cause symptoms so it’s not wise to over do it.
Again, stay within the normal range.
3. Gonna have to face it, you’re addicted to caffeine
I don’t know how many times I’ve seen a patient drinking coffee and at the same time asking me why their blood pressure was high.
Coffee and other caffeinated beverages have been found to have a short but alarming increase in blood pressure.
The reason seems to lie in hormones that are released when caffeine enters the system, causing a rise in blood pressure.
If you are worried about the amount of caffeine you are drinking and it’s possible effect, try taking a blood pressure reading before and then after having coffee or a caffeinated drink and compare.
If there is an increase by 5-10 points then you could be sensitive to caffeine and should consider having less.
Try limiting yourself to 2 cups of brewed coffee (two 8-ounce cups).
And remember that a lot of soda and sports drinks contain caffeine so read the labels and adjust accordingly.
When cutting back remember to do so gradually as it will minimize the effects of withdrawal headaches.
4. Lose weight, feel great in order to lower your blood pressure naturally
Obesity, abdominal obesity and weight gain are all risk factors for high blood pressure.
Obesity is measured by body mass index (BMI) which is calculated using weight and height. BMI directly measures body fat and is interpreted as:
Normal BMI = 18.5-24.9
Overweight = 25-29.9
Obese = ≥ 30
The greater your BMI is above normal the more at risk you are of high blood pressure.
Abdominal obesity has the most significant effect on whether someone will develop hypertension. It is the fat distribution along the abdominal trunk, which is defined by waist circumference greater than 40 inches for men and 35 inches for women.
Overall weight gain is associated to hypertension as seen in many studies.
When a person is overweight, the heart has to work twice as hard to pump blood to a larger body mass putting extra strain on the heart and damaging the blood vessels.
Weight loss is actually the most important step to decreasing your blood pressure numbers. In fact, you may reduce your blood pressure by 1 mmHg for each 2.2 pounds lost (1kg)
Losing 5 to 10 pounds can lower your blood pressure and prevent and reverse other chronic diseases as well!
Which is exactly what our book SMART & Skinny Habits shows you how to do! Make sure to check it out at the bottom of this article.
5. Dash over to the DASH diet if you want to Lower your Blood Pressure Naturally
Eating healthy is a necessity when it comes to blood pressure which is why a specific diet was created just for it.
The DASH diet stands for, dietary approaches to stop hypertension and encourages you to eat less sodium while providing more nutrients such as potassium, calcium and magnesium.
This diet is rich in vegetables, fruit and low-fat dairy foods and lower in saturated fat, total fat and cholesterol.
Studies have shown that the DASH diet had the greatest effect on blood pressure by lowering levels within two weeks of starting the plan.
Research on this diet is so positive that it is now considered one of the most important non-pharmaceutical measures for controlling hypertension.
The DASH diet is not difficult to follow if provided with the right tools.
If you are interested in learning how to follow the DASH diet look below to the food groups and daily servings:
- Vegetables: 4-5 servings
250 mL (1 cup) raw leafy vegetables
125 mL (½ cup) cooked vegetables
- Fruit: 4-5 servings
1 medium piece of fruit
63 mL (¼ cup) dried fruit
125 mL (½ cup) fresh, frozen or canned fruit
- Grains (mainly whole grains): 7-8 servings
1 slice bread
250 mL (1 cup) ready to eat cereal
125 mL (½ cup) cooked rice, pasta or cereal
- Low Fat or No-Fat Dairy Foods: 2-3 servings
250 mL (1 cup) milk
250 mL (1 cup) yogurt
50 g (1½ oz) cheese
- Lean meats, poultry and fish: 2 servings or less
3 ounces cooked lean meats, skinless poultry, or fish
- Nuts, seeds and dry beans: 4-5 servings per week
1/3 cup (1.5 oz.) nuts
30 mL (2 tbsp) peanut butter
2 tbsp (1/2 oz.) seeds
1/2 cup cooked dry beans or peas
- Fats and oils: 2-3 servings
5 mL (1 tsp) soft margarine
15 mL (1 tbsp) low-fat mayonnaise
30 mL (2 tbsp) light salad dressing
5 mL (1 tsp) vegetable oil
If you want a DASH diet meal plan refer to the mayo clinic for an example, 3 prepared meal samples.
Remember it’s best to start the DASH diet gradually so that you will stick with it for the long haul rather than trying to attempt it all at once.
And don’t forget to be kind to yourself. Reward successes and forgive slip-ups as it’s bound to happen whenever you start something new.
Just be proud that you started and keep going!
6. Let’s get physical
Regular exercising can be beneficial when it comes to your blood pressure.
That’s because activities that get your heart pumping faster and get your lungs to work harder help to lower BP by improving blood vessel opening/closing and blood flow.
It’s been reported that just 30 minutes of fitness activity a day can lower your blood pressure by about 5 to 8 mmHg!
That’s pretty insane if you think about it.
The best moderate intense aerobic activities to achieve normal blood pressure include walking, jogging, cycling, swimming and dancing.
My advice is to try activities out that you enjoy so that you will stick with it. Similar to what I did when I started Zumba (read about my weight loss journey).
I had so much success with Zumba that it made me realize if you love an activity you will continue to do it and make it into a habit. It was a great way to start working out because it honestly didn’t feel like a “work” out it felt more like a party.
Overall, movement is good for your heart health so keep moving those feet and you’ll see the blood pressure drop in no time!
7. Draw the line with one wine
Alcohol is actually a balancing act when it comes to hypertension as some alcohol has been found to actually DECREASE your blood pressure!
BUT that doesn’t mean you can have as much as you want, it’s been recommended:
Men should limit alcohol intake to = 2 glasses/day
Women should limit alcohol intake to = 1 glass/day
It has been reported that you can lower your BP by 4 mmHg if you drink in moderation.
As a reference remember 1 drink equals:
-12 ounces of beer
-5 ounces of wine
-1.5 ounces of 80-proof liquor
Above the moderation level can cause an increase in blood pressure and can reduce the effectiveness of bp medications so drink wisely.
8. No more smoke breaks
Smoking damages the blood vessel lining and makes it difficult for them to relax for easy blood flow. This in turn, raises BP and lowers medication effectiveness.
Each cigarette you smoke increases your blood pressure many minutes after you stop so it’s imperative to quit as soon as possible.
If you quit smoking, your blood pressure levels can return to normal, it’ll reduce the risk of heart disease and improve overall health too.
9. Hit the snooze button
Sleeping is important to health however the relationship between sleep and hypertension is less understood.
It has been postulated that sleeping less than 6 hours/night may result in the development of high blood pressure or worsening already hypertension.
Research has also shown a link between sleep disturbance and insomnia with elevated blood pressure.
Reasons for this could possibly be that sleep helps regulate stress hormones and aids in stabilizing the nervous system. Overtime a lack of good quality sleep can eventually imbalance these factors creating hypertension.
Improving your sleeping pattern is therefore a must for health and involves adopting proper sleep hygiene.
Getting 6-8 hours of uninterrupted sleep can prevent high blood pressure and widely fluctuating BP which is just as important as hypertension.
10. Chill out
Stress has been found to be connected to short term spikes in blood pressure but the research is currently out as to long term effects.
There is no direct evidence of stress causing high blood pressure but more evidence on how a unhealthy stress reaction can cause a release of hormones that damage arteries leading to heart disease.
With that being said, sudden increases even over a short period can damage your blood vessels, heart and kidneys so it is important to manage stress in a healthy manner.
Using techniques such as:
A) Simplifying your schedule
B) Focus on what you can control and leave behind what you can’t
C) Avoid stress triggers
D) Relax and do things you enjoy
E) Meditation and breathing techniques
F) Practicing yoga
G) Exercising regularly
H) Attaining good quality sleep
I) Practicing gratitude
Can help to manage stressful situations and avoid fluctuating blood pressure.
11. Sharing is caring
Having supportive friends and family can really help in improving your blood pressure.
Having someone who encourages you to take care of your health, by going with you to exercise, or making healthy meals with you, talking to you about stressful events and give you emotional and morale boost are all helpful when it comes to keeping your blood pressure low.
You can even look beyond your immediate surroundings and join support groups for others who also have the same lifestyle goals in reducing blood pressure.
12. Self check on aisle one
Lastly, home monitoring of your blood pressure can help you keep tabs on whether your lifestyle changes are working or if there is a need of change in medications.
If you have discussed with your doctor about getting a blood pressure monitor, there are great and affordable ones online.
Regular visits to the doctor’s can also help keep your blood pressure in check. Ask how often you should monitor your blood pressure at home or what else you can do to improve your health and avoid any complications.
There are other health disorders that may cause high blood pressure so talk to your doctor about the possibility of having some underlying health condition.
Please take your blood pressure medication while adopting these lifestyle changes and DO NOT stop your medications until your own doctor has advised you to do so.
13. Take action to Lower your Blood Pressure Naturally Today
Alot of people might know these habits but have difficulty in implementing them.
We use to hear this time and time again from patients who really wanted to lower their blood pressure but just didn’t where to begin or how to start.
In our book SMART & Skinny Habits, we go into depth on how to form the right weight loss habits in order to lower your blood pressure for good!
Click here to start lowering your blood pressure with SMART & Skinny Habits!
Weight gain, liked mentioned before, is a risk factor for developing high blood pressure and heart disease. This is an important risk factor that YOU can control and we’ll show you how!
Eventually, if you put these healthy habits into action, your blood pressure will lower naturally!
We hope you enjoyed this article, As A Doctor This Is How To Lower Your Blood Pressure Naturally. Please do remember to see your healthcare provider before making any changes to your lifestyle first. It is imperative to seek individual and specific help from someone who knows your health best.
Stay happy. Stay healthy.
Please discuss with your own doctor about the different ways you can naturally lower your blood pressure based on your personal health.
