Natural Ways to Lower Blood Pressure

Amy Taylor December 18, 2013

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Blood pressure measures how strongly blood presses against the walls of your arteries or the large blood vessels as it is pumped throughout the body by the heart. Also known as the “silent killer”, high blood pressure rarely has obvious symptoms, according to the NHS. And if left untreated, it can lead to heart attack, stroke and other cardiovascular diseases.

The good news is that there are simple, natural things we can do to cut our risk of developing high blood pressure, and for those who already have it, lower it down.

Move more.

You need not go to the gym to get started with a more active lifestyle, but many people find it easier to stick to their exercise goals when they get gym memberships. Exercise is one of the proven methods to lower blood pressure, and mayenhance the effectiveness of medications. It is however, important that you check with your doctor to see what kind of fitness program is most suitable for you.

Consider aerobic and endurance training.

These types of workout are long in duration but low in intensity. They include cycling, swimming, fast walking and running. Exercise can reduce your blood pressure readings by as much as 5-15 points. If you have been sedentary all your life, start with moderate-level exercises, like brisk walking for 30 minutes a day. Then, gradually increase its intensity and duration, or try more challenging physical activities, to maximise the benefits to your heart.

Indulge in a little dark chocolate.

Dark chocolate is considered a superfood because it is rich in flavonols – antioxidants that make the blood vessels more elastic. In one study, 18 per cent of patients who ate half an ounce of dark chocolate everyday saw their blood pressure decrease. Make sure to choose the brand which has at least 70 per cent cocoa.

Breathe deeply.

It’s true what they say – when you’re angry your blood pressure goes up. That’s why practising relaxation exercises is good for your heart. Slow breathing and meditative practices like yoga, tai chi, and qigong reduce your body’s stress hormones which elevate the renin – a kidney enzyme that increases your blood pressure.

Be salt smart.

Some people are more likely to develop high blood pressure that is particularly salt sensitive. The problem is, there’s no way to tell whether an individual is sodium sensitive. That is why all doctors encourage people, especially those with heart problems, to limit their salt intake to 1,500 mg daily – about half of the average intake of many. Watch out for salt in processed foods. If you are unsure about whether you’re taking too much salt or not, simply cut down your consumption of processed foods and eat more fresh produce, including raw fruits and vegetables.

Sip tea.

Researchers from Tuffts University have found that consuming 3 cups of hibiscus tealowered systolic blood pressure by 7 points in 6 weeks on average – in par with medications. Such benefit may be due to the phytochemicals in hibiscus.

Drink a little alcohol.

Alcohol, when consumed in moderation, may actually be good for your heart. According to a study by the Boston’s Brigham and Women’s Hospital, light drinking – defined as one-quarter to one-half a drink per day for a woman, may help reduce blood pressure more than no drinks per day. Other studies have also shown that moderate drinking, or up to one glass a day, may lower the risk of heart disease. But again, the benefits can only be observed when it’s taken moderately.

Work a bit less.

According toa study by the University of California, Irvine, putting more than 41 hours per week increases one’s risk of hypertension by 15 per cent. Finding a good balance between your work and personal life is important not just to your well-being but to your overall health as well.

Tune in to music.

The right tune can have protective benefits against high blood pressure, according to a study by the University of Florence in Italy. Here, 28 adults who were already taking hypertension pills who listened to Celtic, classical and Indian music for 30 minutes daily lowered their average systolic reading by 3.2 points.

Not only will these tips help lower your blood pressure, they can also strengthen your heart and boost your overall health.