How to Lower High Blood Pressure: 16 Natural Best Ways you can try

10 minutes read.    

 

Taking medicine is one way to control your blood pressure, however, you may like to find out other natural strategies that have helped many people in different parts of the world.

Healthcare providers sometimes combine some of these natural strategies to help the patient control their blood pressure.

In this article, based on scientific findings, I will review to you sixteen best natural ways that may end up helping you live without high blood pressure if you can practice them with discipline.

Follow me closely and feel free to skip ahead:

• What’s high blood pressure?
• How does high blood pressure affect your health?
• How’s blood pressure measured?
• Sixteen Natural Ways to Lower Blood Pressure?
• Conclusion 

What’s high blood pressure?

High blood pressure (HBP or hypertension) is when your blood pressure, (the force) at which your blood pushes against the walls of your blood vessels, is consistently too high.

High blood pressure (hypertension) is called the “silent killer” for good reason. It often has no symptoms, but is a major risk of heart disease and stroke. And these diseases are among the leading causes of death in many parts of the world.

How does high blood pressure affect your health?

To survive and function properly, your tissues and organs need the oxygenated blood that your circulatory system carries throughout the body.

When the heart beats, it creates pressure that pushes blood through a network of tube-shaped blood vessels, which include arteries, veins, and capillaries.

This pressure (blood pressure) is the result of two forces: The first force (systolic pressure) occurs as blood pumps out of the heart and into the arteries that are part of the circulatory system.

The second force (diastolic pressure) is created as the heart rests between heartbeats. (These two forces are each represented by numbers in blood pressure measurements.

How’s blood pressure measured?

Blood pressure is measured in millimeters of mercury (mm Hg). In general, hypertension starts when your blood pressure is reading 130/80 mm Hg or higher.

While Normal blood pressure is 120/80 mm Hg or lower.

Systolic blood pressure: The top number represents the force of the pressure when your heart pushes blood into the arteries throughout the rest of your body.

Diastolic blood pressure: The bottom number represents the pressure in your blood vessels between beats when your heart is filling and relaxing.

Sixteen Natural way to Lower Blood Pressure

Here are Sixteen Natural Ways to lower your blood pressure and perhaps live without blood pressure getting high again:

1. Increase activity and exercise more

A meta-analysis of 65 studies suggests that aerobic and resistance exercise can significantly lower blood pressure, especially for men.

In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic. These results are as good as some blood pressure medications.

As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.

How much activity should you strive for?

A 2019 report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week. Especially if your work requires sitting in one place.

If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day.

The American College of Sports Medicine makes similar recommendations.

But you don’t have to run marathons. Increasing your activity level can be as simple as:

• using the stairs
• walking instead of driving
• doing household chores
• gardening
• going for a bike ride
• playing a team sport

Just do it regularly and work up to at least half an hour per day of moderate activity.

One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure compared with no exercise at all.

A 2014 review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure.

These exercises include:

• aerobic exercise
• resistance training
• high-intensity interval training
• short bouts of exercise throughout the day
• walking 10,000 steps a day

Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially for older adults.

Related: How to gain Muscle with only 7 Exercises, No Equipment required.

2. Lose weight if you’re overweight

If you’re overweight, losing 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk of other potential medical problems.

A review of several studies reports that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.

3. Cut back on sugar and refined carbohydrates

Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic.

A 2020 study that compared various popular diets found that for people who with more weight or obesity, low-carb and low-fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure by 3 mm Hg after 6 months.

Another benefit of a low-carb, or low-sugar diet is that you feel satiety longer because you’re consuming more protein and fat.

4. Eat more potassium and less sodium

Increasing your potassium intake and cutting back on salt can also lower your blood pressure.

Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels.

However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.

It’s easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:

• low-fat dairy foods, such as milk and yogurt
• fish
• fruits, such as bananas, apricots, avocados, and oranges
• vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach

Note that people respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure. Others are salt-insensitive.

They can have a high salt intake and excrete it in their urine without raising their blood pressure.

The National Institutes of Health recommends reducing salt intake using the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet emphasizes:

• low sodium foods
• fruits and vegetables
• Low-fat dairy
• whole grains
• fish
• poultry
• beans
• fewer sweets and red meats

5. Eat less processed food

Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home. Popular high-salt food includes:

• deli meats
• canned soup
• pizza
• chips
• Bread and biscuits and other processed snacks

Tip

 Foods labeled “low fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

Cutting down on — or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

Make it a practice to check nutrition labels. According to the Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high.

6. Stop smoking

It can be difficult to do, but it’s worth it: Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heartbeat rate.

In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure.

The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke.

A follow-up Longitudinal data from 2606 nonsmoking adult participants of the CARDIA (Coronary Artery Risk Development in Young Adults) showed that nonsmokers who were able to go to smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas that had no smoke-free policies affecting public places.

Another study showed smoking discontinuance program among hypertensive and no hypertensive people significantly reduced both systolic blood pressure and diastolic blood pressure in the entire cohort. The results were more significant in the hypertensive group compared to the non-hypertensive group.

7. Reduce excess stress

We live in stressful times. Workplace and family demands, and national and international politics — all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.

There are lots of ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy.

Listening to music daily has also been shown to reduce systolic blood pressure (22).

A 20-year study showed that regular sauna use reduced death from heart-related events (23).

And one small 2015 study has shown that acupuncture can lower both systolic and diastolic blood pressure.

9. Stop taking Pain Relievers (NSAIDs)

Intake of some pain relievers can increase your blood pressure in the long run.

Regular acetaminophen use increases both systolic and diastolic blood pressure in individuals with hypertension, with an effect similar to that of nonsteroidal anti-inflammatories.

This rise in blood pressure is seen both in those taking and not taking antihypertensive therapy.

Data on paracetamol are controversial, while multiple studies indicate that non-steroidal anti-inflammatory drugs may increase BP, with celecoxib showing a lesser impact.

Hypotension has been reported with opioid drugs. Among adjuvants, tricyclic antidepressants and serotonin-norepinephrine reuptake inhibitors could be pro-hypertensive due to the potentiating of adrenergic transmission.

In both studies, the risk of hypertension was higher for paracetamol users at all use frequencies compared with non-users. Also, there was a significant trend towards an increased risk of hypertension with increasing frequency of use.

Also, Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) have direct effects on prostaglandin turnover with effects on renal function and fluid balance.

These effects of NSAID can lead to sodium retention and increase blood pressure, a major risk factor for cardiovascular disease.

To relieve pain, try a topical pain reliever, take your bath with warm water, massage, and taking out time to get enough sleep.

Except for chronic pain from open wounds, however, knowing that your health is also at risk while taking the pain reliever, you should discontinue as soon as you recover.

8. Try meditation or yoga

Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress.

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didn’t exercise.

Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didn’t include all three of these elements.

9. Eat some dark chocolate

Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.

But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.

• The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels.

10. Try these medicinal herbs

Herbal medicines have long been used in many cultures to treat a variety of ailments.

Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.

Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.

Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure some had been backed up by scientific research.

These include:

• black bean (Castanospermum australe)
• cat’s claw (Uncaria rhynchophylla)
• celery juice (Apium graveolens)
• Chinese hawthorn (Crataegus pinnatifida)
• ginger root
• giant dodder (Cuscuta reflexa)
• Indian plantago (blond psyllium)
• maritime pine bark (Pinus pinaster)
• river lily (Crinum glaucum)
• roselle (zobo flower)—Hibiscus sabdariffa
• sesame oil (Sesamum indicum)
• tomato extract (Lycopersicon esculentum)
• tea (Camellia sinensis), especially green tea and oolong tea
• umbrella tree bark (Musanga cecropioides)

11. Make sure to get good, restful sleep

Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure.

People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure.

For some people, getting a good night’s sleep isn’t easy. These are some of the many ways to help you get restful sleep.

• Try setting a regular sleep schedule.
• Spend time relaxing before bedtime.
• Exercise during the day.
• Avoid daytime naps.
• Make your bedroom comfortable.

The 2010 National Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.

Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long-term.

12. Eat garlic or take garlic juice extract or garlic supplements

Fresh garlic or garlic extract are both widely used to lower blood pressure.

A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure by as much as 2.5 mm Hg.

According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets.

13. Eat healthy high protein foods

A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure.

 For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet.

Those who also added regular fiber into their diet saw up to a 60 percent reduction in risk.

However, a high-protein diet may not be for everyone. Those with kidney disease may need to use caution. It’s best to talk with your doctor.

It’s fairly easy to consume 100 grams of protein daily on most types of diets.

High-protein foods include:

• fish, such as salmon or canned tuna in water, mangara, crayfish
• eggs
• poultry, such as chicken breast
• beef
• beans and legumes, such as kidney beans, akidi, lentils
• nuts or nut butter, such as peanut/groundnut butter
• chickpeas
• cheese, such as cheddar

A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.

With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams.

14. Take these BP-lowering supplements

These supplements are readily available and have demonstrated promise for lowering blood pressure:

• Omega-3 polyunsaturated fatty acid

Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits.

A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with a high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic.

Related: Saturated, Unsaturated, and Trans-fats. Which is healthy?

• Whey protein

This protein complex derived from milk may have several health benefits, in addition to possibly lowering blood pressure.

Related: What’s Whey Protein? Benefit, How to Use

• Magnesium

Magnesium deficiency is related to higher blood pressure. A meta-analysis found a small reduction in blood pressure with magnesium supplementation.

• Citrulline

Oral L-citrulline is a precursor to L-arginine in the body, a building block of protein, which may lower blood pressure.

15. Drink less alcohol

Alcohol can raise your blood pressure, even if you’re healthy.

It’s important to drink in moderation. According to a 2006 study, alcohol can raise your blood pressure by 1 mm Hg for every 10 grams of alcohol consumed. A standard drink contains 14 grams of alcohol.

What constitutes a standard drink?

• One 12-ounce beer
• 5 ounces of wine, or 1.5 ounces of distilled spirits.

Moderate drinking is up to one drink a day for women and up to two drinks per day for men

16. Consider cutting back on caffeine

Caffeine raises your blood pressure, but the effect is temporary.

In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink.

Some people may be more sensitive to caffeine than others. If you’re caffeine-sensitive, you may want to cut back on your coffee consumption or try decaffeinated coffee.

Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.

One older study indicated that caffeine’s effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject.

Related: What are the Causes of High Blood Pressure?

Conclusion

If your blood pressure is very high or doesn’t decrease after making these lifestyle changes, your doctor may recommend prescription drugs.

They work and will improve your long-term outcome, especially if you have other risk factors. However, it can take some time to find the right combination of medications, you know making a lifestyle change has no side effects and will benefit you in your overall health.

Talk with your doctor about possible medications and what might work best for you if you think the above recommendation cannot solve your problem.

I hope you get the value worth the time. I appreciate the time you spend with me. Leave a comment below if you find this article helpful, and feel free to drop your question if any. Cheers!

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