5 Natural Ways to Lower Blood Pressure at Home

Posted by on 2022 Mar 23rd

5 Natural Ways to Lower Blood Pressure at Home

If you have high blood pressure, it doesn't have to be difficult or expensive to get it under control. Here are 5 natural ways to lower blood pressure at home.

If you've been diagnosed with hypertension, you may be looking for healthy ways to lower blood pressure.

While hypertension often requires medical intervention, there are natural ways to help manage your blood pressure levels. Here are 5 simple habits to keep your blood pressure in a healthy range.

5 Natural Ways to Lower Blood Pressure at Home

natural ways to lower blood pressure at home

What is High Blood Pressure?

When you have high blood pressure, your arteries are under more pressure than they should be. This increased force on the arteries can cause damage to them over time, which can lead to illness or even death. It can also put you at risk for heart disease and stroke.

While some factors that contribute to high blood pressure—such as genetics—are out of your control, there are some things you can do to help manage it.

Want to learn more about how to lower blood pressure? Keep reading to find out our top tips.

1. Exercise Regularly

If you want to lower blood pressure, exercise may be the key. What's great about using exercise to lower your blood pressure is that you don't have to go overboard.

According to experts, just 30 minutes of moderate to intense activity five times a week can make a massive difference in keeping your blood pressure down. That could be anything from jogging or walking briskly to swimming or biking. You could even try some low-impact exercises at home.

2. Stress Less

Stress can make you feel like you're being pulled in a million different directions. And even though it can be challenging to manage your stress levels, it's essential to find ways to lower blood pressure.

If you experience chronic stress, consider finding a support group or talking with a therapist about the best ways to manage your stress. A professional may be able to help you work through any underlying issues and develop strategies for dealing with them.

For example, you could incorporate a daily walk into your routine. If you only have a few minutes, go outside and walk around the block—the fresh air will do you good. If you have more time, try hiking or biking through nature. It's calming and will get your heart rate up, which is vital for regulating blood pressure.

stress and blood pressure

Additionally, many stress management products can bring tranquillity and peace right into your home!

3. Be Conscious of Your Diet

High blood pressure is often caused by genetics or other factors out of your control. However, you can lower your risk for hypertension by making healthy changes to your diet.

Hypertension can be managed by eating more whole grains and fruits, and vegetables with high potassium levels. Potassium helps the body maintain a balance with sodium, which affects your blood pressure. So if you're looking for a quick way to improve your diet, start by eating more fruits and veggies!

One thing you should probably skip on your trip to the grocery store is canned foods. This is because they are usually filled with sodium, which can raise your blood pressure over time. Frozen fruits and veggies are still healthy choices—just make sure they don't come with any added sauces or seasonings. When cooking at home, try using spices instead of salt to add flavour to your food.

Even though it would be hard to change your diet entirely overnight, small dietary swaps can help you in the long run. So try swapping out some unhealthy choices for healthier ones. Who knows? You might even like them better!

4. Try Blood Pressure Lowering Supplements

Many great supplements can help support healthy blood pressure levels.

One of the most effective supplements to lower blood pressure is magnesium. Magnesium helps regulate blood sugar and insulin levels, which can impact blood pressure. It can also help relax the muscles in your body, which can bring down high blood pressure levels by reducing tension throughout the body.

Potassium is another important mineral that helps regulate blood pressure. It functions similarly to magnesium, helping to regulate the body's nervous system and thus its muscles and nerves.

One of the best ways to get these two minerals into your system is through food sources like fruits and vegetables. If you're looking for an easy supplement option, consider taking a multivitamin with minerals like potassium or magnesium.

blood pressure lowering supplements

5. Stay Informed With Blood Pressure Monitors

If you have high blood pressure, it's important to keep track of it. Monitoring your blood pressure at home can help you determine whether your medicines and lifestyle changes are working. Plus, tracking your vitals can also tell you if you're at risk of serious problems like heart attacks and strokes.

Thankfully, monitoring your blood pressure is easier than ever—a lot of people can do it at home with a home monitor. Home monitors allow you to test your blood pressure and get accurate results every time.

So what kind of blood pressure monitor should you buy? There are many different ones available, from traditional arm monitors that use a cuff and a stethoscope to wrist and finger monitors. The arm monitors are typically the most accurate, but they're also more expensive.

Wrist and finger monitors are less expensive, but they usually aren't as accurate as the arm monitors.

No matter what type of monitor you choose, ensure it has been tested for accuracy and created by a trustworthy company.

at-home blood pressure monitors

Final Thoughts

If you have high blood pressure, know that there are solutions that can make a difference. By making simple, holistic choices, you can learn to manage your health better and lower blood pressure without all of the overwhelm.

Remember that you can start with one of the steps above! Don't overwhelm yourself by trying to do everything at once. And be sure to talk to your doctor about how these practices might affect your blood pressure and other medical conditions.

Finally, check out our wide assortment of blood pressure monitors here.