High blood pressure is a potentially fatal disease that can harm your heart. It affects one out of every three persons in the United States, as well as one billion people globally. High blood pressure, if uncontrolled, raises the risk of heart disease and stroke. However, there is some good news. There are some things you may do to naturally decrease your blood pressure, even if you don’t use medication.

Here are some natural ways to treat high blood pressure.

Walk and exercise regularly

Exercise is one of the most effective ways to reduce high blood pressure. Regular exercise strengthens your heart and makes it more effective at pumping blood, lowering artery pressure.

Indeed, 150 minutes of moderate activity each week, such as walking, or 75 minutes of intense exercise, such as running, can help reduce blood pressure and enhance heart health. Furthermore, increasing physical activity reduces blood pressure even further.

Bottom line: Even 30 minutes of daily walking can significantly reduce blood pressure. Exercising more helps to decrease it even more.

Reduce your sodium intake

The world’s population consumes a lot of salt. This is mostly attributable to processed and processed meals. As a result, numerous public health initiatives attempt to minimize salt in the food sector.

Several studies have connected excessive salt consumption to blood pressure and cardiovascular events, including stroke. Recent research, however, shows that the link between salt and blood pressure is less apparent.

One cause for this might be genetic variations in sodium metabolism. Approximately half of persons with blood pressure and a quarter of people with normal blood pressure appear to be salt sensitive.

If you already have blood pressure, it’s worth lowering your salt consumption to see if it helps. Replace manufactured meals with fresh foods, and instead of salt, try flavoring with herbs and spices.

Bottom Line: Most blood pressure-lowering recommendations advocate limiting sodium consumption. This advice, however, may make more sense for those who are sensitive to salt.

Drink less alcohol

Drinking alcohol can cause an increase in blood pressure. In fact, alcohol is linked to 16% of all instances of high blood pressure globally. While some studies suggests that low to moderate quantities of alcohol may be beneficial to the heart, these advantages may be outweighed by negative consequences. In the United States, moderate alcohol intake is defined as one drink per day for women and two drinks per day for males. If you drink more than that, cut back. Bottom line: Any quantity of alcohol can increase blood pressure. Drink in accordance with the instructions.

Eat more foods rich in potassium

corona foods

Potassium is a vital mineral. It aids your body’s salt elimination and reduces blood vessel pressure. Most people’s salt consumption has grown while their potassium intake has decreased as a result of modern diets. Focus on eating less processed meals and more fresh, natural foods to get a healthier balance of potassium and salt in your diet. The following foods are exceptionally rich in potassium:

Vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes

Fruit, including watermelon, banana, avocado, orange, and apricot

Dairy products, such as milk and yogurt

Tuna and salmon

Nuts and seeds

Beans

Bottom Line: Eating fresh fruits and vegetables rich in potassium can help lower blood pressure.

Cut back on caffeine

If you’ve ever had a cup of coffee before having your blood pressure taken, you’ll know that caffeine causes an instant rise. However, there isn’t much data to show that taking caffeine on a daily basis might result in a permanent rise.

People who consume caffeinated coffee and tea are less likely to acquire heart disease, particularly high blood pressure, than those who do not. Caffeine may have a more potent effect on those who do not use it on a daily basis. Whether you believe you are caffeine sensitive, reduce your intake to see if it reduces your blood pressure.

Bottom line: Caffeine can cause a short-term rise in blood pressure, although for many people, it does not cause a permanent increase.

Learn how to manage stress

High blood pressure is mostly caused by stress. When you are under chronic stress, your body is in a continual state of fight-or-flight. On a physical level, this results in an increase in heart rate and constriction of blood vessels.

When you are stressed, you are more prone to participate in other activities such as consuming alcohol or eating unhealthy meals, which can have a bad impact on your pressure. Several researches have looked into how stress reduction might assist reduce pressure. Here are two evidence-based suggestions to get you started:

Listen to soothing music: Listening to soothing music might help you calm your nervous system. It has been proven in studies to be a beneficial complement to conventional pressure therapies.

Working less hours: Working a lot, as well as stressful job conditions in general, are linked to pressure.

Bottom Line: Chronic stress can contribute to hypertension. Finding strategies to handle stress might be beneficial.

Eat dark chocolate

 

While large doses of dark chocolate are unlikely to benefit your heart, little amounts may. This is due to the high flavonoid content of dark chocolate and cocoa powder, which are plant chemicals that induce blood vessels to widen.

A study revealed that flavonoid-rich cocoa improved numerous indicators of heart health in the short term, including pressure reduction.

Use non-alkali cocoa powder, which is high in flavonoids and has no added sugars, for the most potent benefits.

Bottom Line: Plant chemicals found in dark chocolate and cocoa powder help relax blood arteries and decrease pressure.

Weight loss

Losing weight can have a significant impact on heart health in persons who are overweight. A 2016 study found that reducing 5% of your body weight can dramatically reduce pressure.

Previous research found that losing 17.64 pounds (8 kilograms) reduced systolic pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg. When weight loss is paired with exercise, the benefit is amplified.

Losing weight can help blood arteries dilate and contract more effectively, making it easier for the heart’s left ventricle to pump blood.

Bottom Line: Losing weight has been shown to dramatically reduce  pressure. When you exercise, this impact becomes much more pronounced.

Quit Smoking

Among the numerous reasons to quit smoking, one of the most important is that it is a major risk factor for heart disease. Each puff of cigarette smoke induces a little, transient increase in pressure. Tobacco compounds have also been linked to blood vessel damage.

Surprisingly, no convincing relationship between smoking and pressure has been established in research. This might be due to smokers developing a tolerance over time. However, because smoking and pressure both raise the risk of heart disease, stopping smoking can help lower that risk.

Conclusion: Although data on smoking and blood pressure is contradictory, it is evident that both raise the risk of heart disease.

 Avoid using added sugar and refined carbohydrates

A increasing amount of evidence suggests a relationship between added sugar and high blood pressure. Women who drank one soft drink per day had greater levels in the Framingham Women’s Health Study than women who consumed less than one soft drink per day. Another study discovered that drinking one sugar-sweetened beverage per day was associated with reduced blood pressure.

Not only sugar, but all refined carbs, such as those contained in white flour, quickly convert to sugar in the circulation and can create issues. Low-carb diets may also help lower pressure, according to some research.

One research of patients on statin medication discovered that those who maintained a carbohydrate-restricted diet for 6 weeks had better improvements in pressure and other indicators of heart disease than those who did not.

In conclusion, refined carbohydrates, particularly sugar, may increase pressure. Low-carb diets have been found in several studies to help lower your levels.

Eat berries

Berries overhead closeup colorful assorted mix of strawbwerry, blueberry, raspberry, blackberry, red curant in studio on dark background

Berries provide more than simply delicious taste. It’s also high in polyphenols, which are natural plant chemicals that are beneficial to the heart. Polyphenols have been shown to lower the risk of stroke, heart disease, and diabetes, as well as to improve blood pressure, insulin resistance, and systemic inflammation.

One research found persons with high pressure who ate a low-polyphenol diet or a high-polyphenol diet that included berries, chocolate, fruits, and vegetables. Those who ate berries and foods high in polyphenols had lower levels of heart disease risk indicators.

Bottom Line: Berries are high in polyphenols, which can help decrease  pressure and reduce the chance of developing heart disease.