Most people have no idea they have high blood pressure because there are no symptoms. Normal blood pressure is anything 120/88 mm Hg or below. If you have high blood pressure, it’s important to take control right away for your health.
Fortunately, it’s easy to manage blood pressure in a natural way with a few simple habits you can start doing right now.
1. Make movement a priority
Regular exercise keep your heart stronger and pumping with much less effort thus lowering your blood pressure. A 2013 study found that sedentary adults lowered their blood pressure through engaging in aerobic exercise. It doesn’t matter if you can do 40-minute workouts 4 times per week. Find a way to fit exercise in even if you have to split it into 10-minute intervals 3 times a day every other day.
Even small changes to movement matter such as taking the stairs rather than the elevator or walking rather than driving. The more you engage your body in activity, the better your blood pressure levels will be.
2. Trim off excess weight
This goes along with the first point to make exercise part of your daily routine. The more weight you carry, the harder your heart is working to shuttle blood through your body, and the higher the blood pressure you’ll have. By losing even just 5 to 10 pounds, you can lower your blood pressure naturally. Plus, you’ll feel even better!
3. Cut down on alcoholic beverages
Here’s why high blood pressure catches so many people by surprise. Even people that are deemed healthy can have high blood pressure from drinking alcoholic beverages. Be sure to consume drinks in a moderate way to keep your blood pressure from going up. It’s not to say you can’t have that cocktail after work, but try to limit how many you order and how often.
4. Kick your smoking habit
We’ll spare you the lecture about smoking’s effects on health. If you smoke, you know. But if you have high blood pressure, it’s even more important to find ways to stop as soon as possible. It hardens your arteries makes them narrower, which makes blood flow more difficult. Simply by stopping smoking, you can lower your blood pressure naturally!
5. Learn how to manage stress
Now more than ever, we’re in a stressful place. With the global pandemic, work stress, and family stress, it’s over the top. For those things we can’t change, we have to learn to manage that stress. According to Harvard Health, deep breathing techniques can help you gain control over high blood pressure. They’re easy to do anywhere too.
Other simple ways to help with stress that are natural, not to mention free, are listening to music that lifts you up, dancing, reading a book, taking a bath, or talking it out with someone you trust.
6. Make time for mindful practices
If you want to lower your blood pressure naturally, try meditation or yoga. Each practice has been studied for a number of years for stress reduction which, in turn, helps lower blood pressure. A 2013 study of yoga’s effects on blood pressure found that the breathing techniques, posture, and meditations used in certain forms of yoga. If you explore both yoga and meditation techniques, you’ll be well on your way to a normal blood pressure rating.
7. Make sure you sleep enough
When you stay up too late and get up too early, you’re not letting your body recuperate. Start going to bed earlier if you can’t sleep later to avoid high blood pressure problems. To get your blood pressure to a normal range, it could be as simple as sleeping on it!
8. Start eating right
Of course, part of lowering your blood pressure naturally has to do with what you eat. Let’s look at sugars and refined carbs which are the primary reason people gain weight. Low-carb diets result in lower blood pressure numbers too and might be ideal if you know yours isn’t in the normal range.
Then there’s all that processed food. Processed foods are notoriously loaded with salt which raises your blood pressure. You can eat potassium-rich foods to help gain some leverage here, like bananas, low-fat dairy, avocados, and fish. The fresher the foods you eat, the healthier you’ll be and the less likely you’ll be eating more sodium than you need.
If you want a salty and savory flavor to your foods, use fresh garlic instead. It helps lowers your blood pressure while making the foods you cook taste even better.
Bonus: One Additional Thing You Can Do to Naturally Lower Blood Pressure
When you use the tips provided above to help lower blood pressure naturally together, you’ll start feeling better overall. The next time you check your blood pressure levels, you may be in the normal range.
To get there faster, herbs that have been used since ancient times can be added to your daily diet. Things like organic ginger and turmeric soothe inflammation in the body and it can help naturally bring your blood pressure down.
If you want an easy and delicious way to get more healthful herbs into your diet, choose our Wellness Tea. It’s made with pure and organic ingredients that taste great and help you move in the right direction for your overall wellness.