Natural Ways To Lower Blood Pressure Without Medication

This is an issue that is near and dear to me. My blood pressure has always been in the normal range, but in my forties, with rising stress, increased weight gain, increased drinking, and perimenopausal issues starting to crop up, my blood pressure began to suddenly be a problem. I was on medication to keep it under control for a couple of years, but by following some healthy practices I have been able to safely come off my medicine under a physician’s care and I feel so much better, too! If you recognize some of these problems in yourself, I encourage you to try some of the strategies outlined here. They really work!

Adopting a heart-healthy diet can make a world of difference when it comes to blood pressure. Fill up on fruits, veggies, whole grains, and lean proteins like fish and poultry. The DASH diet (Dietary Approaches to Stop Hypertension) is a favorite for a reason; it’s packed with nutrient-rich foods that help keep blood pressure in check. Make sure you’re not getting too much salt from processed and fast foods.

Getting regular exercise does wonders, too. Whether it’s brisk walking, cycling, swimming, or even dancing, aim for at least 150 minutes of moderate-intensity activity each week. Exercise helps your heart pump blood more efficiently, reducing the pressure on your arteries. Walking my dogs once or twice a day does the trick for me.

Stress management is another key player. Life can get hectic, but making time for mindfulness, meditation, and relaxation techniques like deep breathing can really help manage stress levels. Programs like yoga and tai chi combine physical activity with mental focus, benefiting both mind and body. Yoga was a game changer for me when it came to my blood pressure. It literally made me slow down and breathe. And many of the poses where you have your legs above your heart are good for hypertension.

Keeping an eye on your weight is crucial. Those extra pounds can put a strain on your heart and blood vessels. Shedding even a few pounds can lower blood pressure. Healthy eating and regular activity are your best bets here. So if you’re eating well and getting some exercise, some of the excess weight will start to come off.

Steering clear of smoking and cutting down on alcohol makes a big difference too. Nicotine narrows blood vessels and forces your heart to work harder, raising blood pressure. Meanwhile, too much alcohol can have a similar effect. Moderation is key — stick to one drink a day for women and two for men. Luckily I haven’t smoked since college, but cutting out the wine has really helped me lose weight and lower my blood pressure.

Natural Remedies and Supplements to Lower Blood Pressure

Potassium-rich foods work wonders for blood pressure. Bananas, sweet potatoes, spinach, and avocados are loaded with potassium, which helps balance out the negative effects of sodium. This mineral eases tension in blood vessel walls, lowering pressure.

Omega-3 fatty acids are another powerful tool. Found in fatty fish like salmon, mackerel, and sardines, these healthy fats reduce inflammation and can help lower blood pressure. If fish isn’t your thing, flaxseeds and walnuts are great plant-based sources. I also take an omega- 3 supplement daily.

Garlic is more than just a flavor booster. Studies suggest it can significantly reduce blood pressure. Garlic supplements, or simply adding fresh garlic to meals, can make a difference. Other herbs like hawthorn and basil may be beneficial too. Just be sure to check with your doctor before starting any new supplement.

Cutting back on sodium is crucial. Processed foods are often loaded with salt, so try to cook at home more often using fresh ingredients. Season your food with herbs and spices instead of salt to keep the flavor without the extra sodium.

Believe it or not, dark chocolate can be a treat for your heart. Rich in flavonoids, dark chocolate helps relax blood vessels and improve blood flow. Just make sure to stick to small amounts and choose quality dark chocolate with a high cocoa content.

Making these changes are really, truly worth it. Your body will thank you for it!

This post contains affiliate links. I may receive a small commission if you click on the links of the products if you make a purchase. That said, I only write about products I really like and use. I choose what to talk about based on what I have truly found works for myself. Hope this post is helpful. xo