{"id":26651,"date":"2022-07-04T03:50:42","date_gmt":"2022-07-04T10:50:42","guid":{"rendered":"https:\/\/getheally.com\/patients\/news\/natural-blood-thinner-supplements-copy"},"modified":"2025-10-27T13:42:27","modified_gmt":"2025-10-27T20:42:27","slug":"7-natural-ways-to-lower-your-blood-pressure","status":"publish","type":"post","link":"https:\/\/getheally.com\/patients\/news\/7-natural-ways-to-lower-your-blood-pressure","title":{"rendered":"7 Natural Ways to Lower Your Blood Pressure"},"content":{"rendered":"

Hypertension, more commonly referred to as high blood pressure, is a dangerous condition that can cause damage to your heart. It damages arteries and puts you at risk of cardiovascular disease, stroke, and kidney failure. It is important to have a balanced BP level, so continue reading to learn about natural ways to lower your blood pressure.\u00a0<\/span><\/p>\n

Defined as systolic blood pressure \u2265140 mmHg, or diastolic blood pressure \u226590 mmHg, hypertension affects <\/span>one-third<\/span><\/a> of adults in the US. Of those 75 million, about half (35 million) don\u2019t have it under control and about 33% (11.5 million) are unaware of it. It is often referred to as the <\/span>\u201csilent killer\u201d<\/span><\/a> due to its lack of obvious symptoms.\u00a0<\/span><\/p>\n

The number of those suffering from high blood pressure <\/span>continues to increase<\/span><\/a>. There are two ways to treat hypertension: medication and lifestyle changes. Unfortunately, <\/span>47%<\/span><\/a> of those who are treating their hypertension with medication are not seeing adequate results.\u00a0<\/span><\/p>\n

There are several lifestyle changes that can be made to help lower blood pressure.\u00a0<\/span><\/p>\n

Aerobic Exercise<\/span><\/h2>\n

\"aerobic,<\/p>\n

Exercise is a commonly encouraged lifestyle change for those suffering from high blood pressure. Studies have shown that regular aerobic exercise can actually <\/span>reverse pathological hypertrophy<\/span><\/a> (thickening of the heart muscle) as well as lower blood pressure.\u00a0<\/span><\/p>\n

Those who do not suffer from high blood pressure saw a reduction of about <\/span>3-4 mmHg<\/span><\/a> in resting systolic and diastolic blood pressure while those suffering from hypertension saw a <\/span>6-7 mmHg<\/span><\/a> reduction with aerobic exercise.\u00a0<\/span><\/p>\n

Studies have shown that <\/span>150 minutes<\/span><\/a> of moderate physical activity each week, or <\/span>75 minutes<\/span><\/a> of vigorous physical activity, is an excellent complement to blood pressure medications. These results were produced when aerobic activity lasted at least 10 minutes per session throughout the week.\u00a0\u00a0<\/span><\/p>\n

In many studies, less Sodium, More Potassium<\/span><\/h2>\n

High sodium intake has been <\/span>linked<\/span><\/a> to high blood pressure. Unfortunately, modern diets have <\/span>increased sodium<\/span><\/a> intake for many. They have also decreased potassium intake.\u00a0<\/span><\/p>\n

Where sodium can increase blood pressure, <\/span>potassium can lower it<\/span><\/a>. It can help to <\/span>ease the tension<\/span><\/a> in your blood vessels and lower your pressure. Potassium can also cause you to <\/span>lose more sodium<\/span><\/a> through your urine, reducing the effects of high sodium intake.\u00a0\u00a0<\/span><\/p>\n

For the average adult, the recommended daily potassium intake is 4,700 milligrams. Potassium-rich foods include avocados, fat-free yogurts, fish, spinach, and mushrooms.<\/span><\/p>\n

Lower Alcohol Intake<\/span><\/h2>\n

\"less-alcohol,<\/p>\n

Though there is research available that states alcohol in moderation has benefits for heart health, it can also spike your blood pressure. Alcohol has been linked to many <\/span>cases of hypertension<\/span><\/a> worldwide. You don\u2019t necessarily need to cut alcohol out of your diet entirely, but you should limit your intake.\u00a0<\/span><\/p>\n

The <\/span>American Heart Association<\/span><\/a> recommends no more than two drinks a day for men and no more than one drink per day for women. They define \u201cone drink\u201d as one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.\u00a0<\/span><\/p>\n

Reduced Stress Levels<\/span><\/h2>\n

High-stress levels can cause <\/span>short-term spikes<\/span><\/a> in blood pressure. The increase in stress-related hormones your body produces will increase blood pressure, increase heart rate, and cause a narrowing of blood vessels. This increase in blood pressure can be dangerous, especially for those already suffering from hypertension.\u00a0<\/span><\/p>\n

Though stress itself is not known to cause hypertension, there is growing evidence that <\/span>chronic psychosocial stress<\/span><\/a> can contribute to the development of hypertension.\u00a0<\/span><\/p>\n

There are many <\/span>natural supplements<\/span><\/a> available that reduce stress (and anxiety). Meditation has been known to <\/span>decrease stress levels<\/span><\/a> and lower blood pressure. Calming music has also been linked to lower stress levels and <\/span>lower blood pressure<\/span><\/a>.\u00a0<\/span><\/p>\n

Deep Breaths<\/span><\/h2>\n

\"deep-breathe,<\/p>\n

Deliberate breathing<\/span><\/a> has been found to lower blood pressure when deep breaths are taken over 30 seconds. Practicing regular, deliberate breathing may have a positive impact on your blood pressure levels.\u00a0<\/span><\/p>\n

There are many different <\/span>breathing exercises<\/span><\/a> to try. These can be done on your own, or with the help of a <\/span>breathing coach<\/span><\/a>. Breathwork has also been known to <\/span>lower stress levels<\/span><\/a>.\u00a0<\/span><\/p>\n

Weight Loss<\/span><\/h2>\n

Will losing weight lower blood pressure?\u00a0 Being\u00a0overweight or obese can significantly <\/span>increase your risk<\/span><\/a> of developing hypertension. As your body weight increases, so too does your blood pressure. <\/span><\/p>\n

For those who suffer from hypertension, losing weight has been shown to greatly affect blood pressure. Losing <\/span>even 10 pounds<\/span><\/a> can lower blood pressure.\u00a0<\/span><\/p>\n

DASH Diet<\/span><\/h2>\n

\"dash-diet,<\/p>\n

The DASH (Dietary Approaches to Stop Hypertension) diet has been around <\/span>since 1996<\/span><\/a> and was published in the <\/span>New England Journal of Medicine<\/span><\/i> in 1997. It <\/span>emphasizes<\/span><\/a> foods that are rich in protein, fiber, potassium, magnesium, and calcium. It also limits foods that are high in saturated fat and sugar.\u00a0\u00a0<\/span><\/p>\n

There have been many clinical trials of the DASH diet with those suffering from hypertension and prehypertension. Results have<\/span> consistently shown<\/span><\/a> lower blood pressure in patients. It has also been known to reduce the risk of type 2 diabetes, obesity, and other cardiovascular issues.\u00a0<\/span><\/p>\n

Lower Your Blood Pressure Naturally<\/span><\/h2>\n

Heally provides access to information about natural and alternative health through our <\/span>alternative health blog<\/span><\/a>. We also have access to a network of specialists who are knowledgeable in nutrition, deliberate breathing, and more through our <\/span>online telehealth platform<\/span><\/a>.<\/span><\/p>\n

If you’re interested in being matched with a specialist, fill out our <\/span>patient form<\/span><\/a>, and we will reach out to you as soon as possible.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"Hypertension, more commonly referred to as high blood pressure, is a dangerous condition that can cause damage to…\n","protected":false},"author":8,"featured_media":26653,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[116,2280],"tags":[1896,2359,1668,2319],"class_list":{"0":"post-26651","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-and-wellness","8":"category-wellness","9":"tag-blood-pressure","10":"tag-cardiovascular-health","11":"tag-healthy-lifestyle","12":"tag-natural-treatment"},"acf":[],"yoast_head":"\n7 Natural Ways to Lower Your Blood Pressure | Buy Today<\/title>\n<meta name=\"description\" content=\"High blood pressure is a dangerous condition. 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