High blood pressure can be a serious health issue if left untreated, so it is important to look for ways to lower it naturally. Thankfully, there are several natural remedies that have been proven to effectively reduce blood pressure without the need for medication.
From changing your diet to exercising more, these eight natural remedies have been scientifically proven to help lower blood pressure. With simple lifestyle changes, you can take control of your health and reduce your blood pressure naturally.
What is high blood pressure?
Blood pressure is the amount of force exerted by blood on the walls of arteries. High blood pressure, or hypertension, is a condition where the blood pressure is persistently elevated. Often, people with high blood pressure don’t know they have it since it has no symptoms.
To find out if your blood pressure is high, you can get tested at your doctor’s office:
- If your blood pressure is 130/80 mmHg, you have stage 1 high blood pressure.
- If your blood pressure is 150/90 mmHg, you have stage 2 high blood pressure.
- If your blood pressure is 180/110 mmHg, you have stage 3 high blood pressure which is an extremely serious health condition.
If you have stage 3 high blood pressure and continue to ignore it, you greatly increase your risk of stroke, heart attack, and kidney failure.
Causes of high blood pressure
A large part of high blood pressure is hereditary, so you may be more likely to develop it if your family members have it. That said, high blood pressure can be caused or exacerbated by an unhealthy diet, too little exercise, and stress.
Fortunately, these common causes of high blood pressure can all be addressed with natural remedies:
- Heart disease and heart attacks – High blood pressure is a major risk factor for heart disease and heart attacks. Heart disease is the leading cause of death in the United States, and high blood pressure is a major risk factor. Fortunately, high blood pressure can easily be treated with natural remedies such as a healthy diet, exercise, and stress reduction.
- Stroke – High blood pressure is also a major risk factor for stroke. Having high blood pressure increases your risk of stroke by 2 to 4 times. Fortunately, high blood pressure can be easily treated with natural remedies such as a healthy diet, exercise, and stress reduction.
- Kidney disease – High blood pressure is a major risk factor for kidney disease. Kidney disease is a serious health condition that can lead to kidney failure. Fortunately, high blood pressure can easily be treated with natural remedies such as a healthy diet, exercise, and stress reduction.
Natural remedies to lower blood pressure
A healthy diet rich in nutrients and low in sodium, regular exercise, stress reduction, and limiting alcohol consumption can all help reduce blood pressure.
Eating a healthy diet
A diet high in sodium and low in nutrients is a major cause of high blood pressure. A diet high in sodium raises blood pressure by increasing fluid retention. Fortunately, a diet low in sodium can help reduce blood pressure. A diet rich in nutrients such as fruits, vegetables, whole grains, and fish helps prevent high blood pressure. A diet low in sodium can help reduce blood pressure. If you have high blood pressure, it is best to eat a diet low in sodium.
Reducing sodium intake
Sodium, a mineral found in salt, is found in many foods and is necessary for good health. However, consuming too much sodium can cause high blood pressure. A healthy diet low in sodium is one of the best ways to naturally reduce high blood pressure. It is recommended to eat under 2,300 mg of sodium per day. It is also helpful to avoid processed foods and canned foods, which are high in sodium. Instead, choose whole foods such as fruits and vegetables, which are naturally low in sodium.
Exercising regularly
Regular exercise is an important part of a healthy lifestyle. Regular exercise can help lower blood pressure by reducing stress and improving blood flow. It is recommended to do aerobic exercise 3 times a week for 30 minutes. Steady-state cardio, such as jogging, is the best type of exercise for blood pressure. It is also helpful to combine exercise with meditation.
Reducing stress
Chronic stress causes the body to release the stress hormone cortisol. Over time, this can damage the body and increase blood pressure. Stress can easily be reduced by practicing mindfulness, getting enough sleep, and practicing relaxation techniques such as yoga.
Limiting alcohol consumption
Consuming alcohol excessively can lead to high blood pressure. It is recommended to drink no more than 2 alcoholic beverages a day for men and 1 alcoholic beverage a day for women.
Quitting smoking
Smoking can cause high blood pressure and nicotine is a stimulant that can cause blood pressure to increase. It is recommended to quit smoking if you have high blood pressure.
Taking supplements
Certain supplements have been proven to help reduce blood pressure naturally. These include vitamin B6 and magnesium, omega-3 fatty acids, curcumin, and L-carnitine.
Practicing relaxation techniques
Stress is a major cause of high blood pressure. Stress can be reduced by practicing mindfulness, yoga, tai chi, and meditation.
Conclusion
High blood pressure can be easily treated and prevented with natural remedies. A healthy diet low in sodium, regular exercise, stress reduction, and limiting alcohol consumption can all help reduce blood pressure. Additionally, certain supplements can also help lower blood pressure naturally.
