High blood pressure, also called hypertension, affects millions of people around the world. It’s known as the “silent killer” because it usually has no clear symptoms.
But if it’s not treated, it can lead to serious health problems like heart attacks, strokes, and kidney disease.
Doctors often give medicine to help control high blood pressure. But there are also many natural ways to lower your risk and keep your blood pressure in a healthy range. Here are some simple, research-based strategies you can try.
Changing your diet is one of the best ways to lower blood pressure. Many doctors recommend the DASH diet, which stands for Dietary Approaches to Stop Hypertension.
This diet includes lots of fruits, vegetables, whole grains, lean meats, and low-fat dairy. It also limits salt, red meat, and sugary foods. Studies show the DASH diet can lower blood pressure by up to 11 mm Hg, which is a big improvement.
Cutting back on salt is also very helpful. Too much salt makes your body hold on to water, which raises blood pressure. The American Heart Association says people should eat no more than 2,300 milligrams of sodium each day, and less than 1,500 milligrams is even better.
A lot of salt comes from packaged and restaurant foods, so cooking at home and using herbs and spices instead of salt can help a lot.
Being active is another great way to keep your blood pressure low. Exercise makes your heart stronger, so it doesn’t have to work as hard to pump blood.
Walking, swimming, biking, and yoga are all good options. Just 30 minutes of moderate exercise most days of the week can lower blood pressure by 5 to 8 mm Hg. Even small things like taking the stairs or going for short walks can make a difference.
Managing stress is important too. When you’re stressed, your blood pressure can go up. Over time, this can lead to long-term high blood pressure. You can reduce stress by doing deep breathing, meditation, or mindfulness.
These calming activities have been shown to lower blood pressure by as much as 5 mm Hg. Spending time on hobbies or talking with friends and family can also help you feel more relaxed.
Getting enough sleep is also key. Poor sleep or not sleeping enough—less than six hours a night—can raise your blood pressure. Try to keep a regular sleep schedule and make your bedroom calm and quiet. Avoid caffeine late in the day and turn off screens an hour before bed to help you fall asleep easier.
Keeping a healthy weight is very important for your blood pressure. Carrying extra weight, especially around your belly, increases your risk. Losing just 5% of your body weight can make a real difference. Eating well and staying active are the best ways to lose weight and keep it off.
You should also limit alcohol and quit smoking. Drinking too much alcohol raises blood pressure. Women should have no more than one drink per day, and men should have no more than two. Smoking hurts your blood vessels and raises blood pressure. But the good news is, if you quit smoking, your heart health starts to improve right away.
By making these small changes, you can lower your blood pressure naturally. These simple habits can protect your heart and help you stay healthy in the long run.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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