Around one-third of all adults in the United States experience high blood pressure — or hypertension — and fewer than half of those have their high blood pressure under control. It can have silent but serious impacts on health without showing any warning signs, increasing the risk of stroke, heart disease, kidney damage, and more.
Sometimes, lifestyle changes alone can help you lower your blood pressure. In this blog, we’ll share five natural remedies for high blood pressure.
Some may need to combine lifestyle changes with medication. Always consult a healthcare professional before making decisions about your health — they can help guide you toward the best ways to manage your blood pressure.
5 Natural Remedies for High Blood Pressure
Get Your Steps In
Regular physical activity helps control high blood pressure while helping manage weight, reduce stress, and strengthen your heart. Walking, swimming, jogging, dancing, and cycling are all ideal aerobic exercises to help lower your blood pressure. The Mayo Clinic recommends at least thirty minutes of moderate activity every day. Your doctor can help you determine the best level of activity for you. Digital watches and fitness trackers are a great way of ensuring you’re getting the recommended amount of activity — getting your steps in every day can help you avoid spending too much time on the couch.
A healthy diet is one of the most effective natural remedies for high blood pressure. It’s vital for maintaining a healthy weight, which often has a significant correlation with blood pressure.
Most people consume too much sodium in their diets, so reducing your salt intake is a simple and effective first step. Even small reductions can have a positive impact on your heart health. Look for low-sodium versions of your favorite foods, consume fewer processed and restaurant foods, and season your food with herbs and spices instead of adding salt.
Potassium can help regulate your heart rate and reduce the effects of sodium on the body, easing tension in your blood vessel walls. A healthy diet rich in fruits, vegetables, low-fat dairy, nuts, beans, seeds, and fish should provide plenty of potassium, but you can add more of the most potassium-rich foods if your doctor thinks you need a boost. The Mayo Clinic recommends the Dietary Approaches to Stop Hypertension (DASH) and Mediterranean diets for controlling hypertension.
Relaxation is another natural remedy for high blood pressure. Stress is unavoidable, but prolonged stress can negatively impact your health because it often causes a spike in blood pressure. Frequent spikes in your blood pressure put you at higher risk for heart disease and stroke. High stress levels can also lead many to use coping mechanisms harmful to their blood pressure, like stress-eating, drinking, or smoking. Incorporating healthier coping strategies can be more effective in reducing the adverse health effects of stress on the body. Make sure you take the time to relax and start incorporating stress-relieving activities like meditation or yoga.
Smoking is harmful to your health in a variety of ways, so it’s no surprise that it also raises your blood pressure. If you smoke, quitting should be the first step to helping lower high blood pressure. The benefits of quitting range from reducing the risk of heart disease to strengthening your lungs and improving your overall health.
Difficulty getting a good night’s sleep is a common complaint. Talking to your doctor about poor-quality rest and taking steps to improve it is an excellent natural remedy for high blood pressure, as lack of sleep can contribute to hypertension. Try these strategies for getting a better night’s sleep:
- Create a restful space to sleep in, keeping it cool, quiet, and dark.
- Don’t have a big meal before bed, and limit nicotine, caffeine, or alcohol near bedtime.
- Stick to a schedule, waking up and going to bed at the same time every day — even on the weekends.
- Do something relaxing in the hour before bedtime, like meditating or reading a book — avoid electronics.
Combine Natural Remedies for High Blood Pressure with Regular Checkups
Regular monitoring is a great way to ensure your lifestyle changes are working, and easy-to-use devices are available to help you monitor your blood pressure at home. Consistent checkups with your doctor are also crucial to preventing and treating hypertension.
Meadowood makes it easy for our residents to maintain healthy blood pressure, offering a living experience designed to promote healthy lifestyles. From a full calendar of fun and healthy activities to delicious yet healthful food, a variety of fun ways to get exercise while socializing with friends, and the support of a nursing staff with all the medical training necessary, we have everything our residents need to stay fit and live the fullest life possible.
We’re proud to offer multiple residential living options for an independent lifestyle, as well as personal care, skilled nursing, rehabilitation, and memory care all on one campus paired with resort-style amenities. If you’re interested in learning more about our campus, request a brochure or schedule a visit.