If you are battling High Blood Pressure, also known as “Hypertension,’ then you stumbled upon the right article – 10 ways to naturally lower blood pressure.
Blood pressure in its simplest terms, can be defined as the force of blood flow against the walls of the arteries as the heart pumps blood. Blood pressure is measured using two numbers.
- Systolic, or the top number, measures the pressure of your blood as your heart beats.
- Diastolic, or the bottom number, measures your blood pressure when your heart rests between beats.
According to the American Heart Association, a normal blood pressure reading is when the systolic number is under 120 and the diastolic is less than 80 for a healthy adult.
Difference between Low Blood Pressure and High Blood Pressure
What is Low Blood Pressure?
Low blood pressure occurs when blood pressure is much lower than normal. Also called ‘hypotension’, it is the condition where the heart, brain, and other parts of the body may not get enough blood.
Low blood pressure is a reading of less than 90/60mmHg or less and this leads to severe consequences such as lack of oxygen in the body and shock.
But in this article, we’d be focusing on the natural ways to lower high blood pressure and this brings us to the question:
What is High Blood Pressure?
Hypertension or High Blood Pressure is a condition in which the force of the blood against the artery walls is too high.
Normal blood pressure is mostly between 90/60 mmHg and 120/80 mmHg, while hypertension is defined as blood pressure above 140/90 and is considered severe if the pressure is above 180/120.
High Blood Pressure can lead to heart attack or stroke.
The silent danger of high blood pressure (hypertension) is that it often has no warning signs, but the infographic below details some potential symptoms to be aware of.
10 Ways to Naturally Lower Blood Pressure
Living a healthy lifestyle can significantly lower your blood pressure. And living a healthy lifestyle is more than eating bitter kola and avoiding cake.
These are ten ways to lower your high blood pressure naturally.
1. Embrace a balanced diet
Fill your plate with colorful fruits, vegetables, and whole grains to support healthy blood pressure. Limit processed foods, saturated fat, and cholesterol.
2. Move your body
Regular physical activity, like brisk walking or dancing, can be your blood pressure’s best friend. Aim for at least 30 minutes of moderate exercise most days.
When you exercise, your muscles contract and relax, pushing blood through your vessels. This increased blood flow helps your heart become more efficient at pumping, reducing the pressure it needs to exert.
3. Shed extra pounds
Even small weight loss can significantly improve blood pressure. Focus on healthy and sustainable weight management through diet and exercise.
Drink Green Veggies Detox Tea daily to lose weight within two weeks.
4. Mind your waistline
You may not necessarily perform a waist surgery. But know that excess abdominal fat can raise blood pressure. Losing extra pounds, especially around the waist, can significantly lower blood pressure.
Aim for healthy weight loss through exercising or consuming organic weight loss products.
5. Limit salt intake
Excess salt can raise blood pressure. The WHO advises using less than 5 grams of salt per day (half a teaspoon) to cook daily. Remember, small reductions can make a big impact.
6. Manage stress
Chronic stress can elevate blood pressure. Find healthy ways to relax and unwind, such as yoga, meditation, or spending time in nature.
7. Prioritize sleep
Aim for 7-8 hours of quality sleep each night. Establish a regular sleep schedule and create a relaxing bedtime routine.
Deep sleep helps regulate stress hormones like cortisol, notorious for raising blood pressure.
When well-rested, your body can cope with daily stressors more effectively, keeping your pressure in check.
8. Take a glass of Beetroot juice every day
A glass of Beetroot juice provides Vitamin C, Folate, Manganese, Potassium, and Iron. Research found that drinking about 2 cups of beet juice daily lowered blood pressure in healthy adults.
Beet juice is a good source of nitrates, which convert to nitric oxide in the body, potentially improving blood flow and reducing blood pressure.
Get Beetroot in 150G powder form delivered to your doorstep.
9. Limit alcohol
Excessive alcohol consumption raises blood pressure. Stick to less than one drink per day for women and two for men.
Alcohol, even in moderate amounts, can temporarily raise your blood pressure, and the more you drink, the more the effect intensifies.
10. Quit smoking
Smoking makes your blood more likely to clot and forces your heart to work harder. For example, smoking two cigarettes per hour can lead to a 5–6 mm Hg increase in daytime blood pressure.
Quitting smoking is one of the best things you can do for your overall health.
How to Use Beet Juice to Naturally Lower High Blood Pressure
Dr. Shannon Amoils, senior research advisor at the British Heart Foundation, speaking on the benefits of Beetroot explained that research finds that a daily glass of beetroot juice can lower blood pressure in people with hypertension – even those whose high blood pressure was not controlled by drug treatment.
Drinking beet juice once a day helps to lower your blood pressure. Read more here.
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