11 Natural Ways to Lower High Blood Pressure without Medication

By , Category : Blood Pressure

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

Your doctor may suggest medications to lower blood pressure, but these medications may cause several side effects. Here are 11 natural ways to lower blood pressure without medication.

High Blood Pressure

High blood pressure may be commonly called hypertension, but in many circles, it is also known as the “silent killer.” Why is that?

According to the American Heart Association, there are 77.9 million American adults who have high blood pressure.

That’s one in three Americans! Another third of Americans have higher than normal blood pressure, or pre-hypertension. In the U.S., high blood pressure was a primary or contributing factor in approximately 15% of all deaths in 2009.

Most Americans are not even aware that high blood pressure is an issue. High blood pressure does not cause any physical symptoms; however, if left untreated, hypertension can increase the risk of stroke, heart attacks, heart failure, aneurysms, kidney failure, metabolic syndrome, and vision loss. People may also have trouble remembering or learning.

Your doctor may suggest medications to lower blood pressure, but these medications may cause several side effects, such as insomnia, constipation, dizziness, asthma problems, and a rapid or irregular heartbeat. In a 2014 cohort study published in the journal PLOS ONE, researchers discovered that anti-hypertensive treatment did not reduce cardiovascular events associated with high pressure, such as heart failure, stroke, angina, or heart attack.

Needless to say, some people may worry about lowering blood pressure with medication. Luckily, there are ways to lower blood pressure naturally with non-drug therapies, including healthy diet changes, relaxation methods, exercise, and natural supplementation. Let’s take an in-depth look at a few natural treatments.

Exercicse

Weight loss is the first step to lowering your blood pressure without medication. There is a correlation between high blood pressure and being overweight, and blood pressure will increase when a person gains weight. Losing just 10 pounds can help lower blood pressure naturally. In other words, the more active a person is, the less likely they will suffer from high blood pressure.

Exercise can be a challenge for some people. For people who are often inactive, a daily power walk can be a good first step toward an exercise routine. Try walking or doing other cardio exercises for 30 minutes at least three times a week. You can increase the frequency once you are comfortable with the routine. A regular exercise routine can lower blood pressure naturally by five to 10 millimeters of mercury (mm Hg).

1. Exercise to Lose and Manage Your Weight

DASH Diet

Dietary changes are important when it comes to maintaining a normal body weight and lowering blood pressure naturally. The Dietary Approaches to Stop Hypertension (DASH) diet is an effective way to help lower blood pressure without medication. The DASH diet is rich in vegetables and fruits, but low in cholesterol, dairy products, and saturated fats. The DASH diet is also high in magnesium, calcium, potassium, and fiber.

A person should consume nutrient-dense foods that help lower blood pressure naturally, such as green leafy vegetables, nuts, seeds, broccoli, citrus fruits, and flavonoid-rich foods like berries, apples, and avocados. It is also best to avoid highly processed foods in the DASH diet.

2. Eat Healthy: Adopt the DASH Diet and Eat Nutrient Dense Foods

Less salt

A high-sodium diet is highly associated with high blood pressure. Most people obtain dietary sodium from salt. The problem is that salt is loaded in many processed foods and a high-salt intake can increase the risk of cardiovascular diseases. Many Americans consume around 3,400 mg of sodium daily; however, people only require between 1,500 mg to 2,300 mg of sodium per day.

How do you limit your salt intake? Prepare meals with oregano and other spices instead of salt. Keep in mind that salt shouldn’t be cut from the diet altogether. Natural salt is known to contain less sodium chloride than table salt. There are also trace minerals in natural salts such as Himalayan pink salt and Celtic sea salt.

3. Reduce Your Salt Intake

Mineral Consumption

Your diet should include macro minerals, such as magnesium, potassium, and calcium. Did you know that a diet high in potassium can lower blood pressure naturally? Potassium is known to interact with magnesium in many systems in the body. Potassium is often paired with magnesium supplementation to lower high blood pressure. Studies also suggest there’s an association between low calcium intake and high blood pressure. Calcium supplementation may help increase blood pressure, especially in the elderly.

What foods are good sources of macro minerals? Make sure to include plenty of Swiss chard, romaine lettuce, spinach, and summer squash in your diet to lower blood pressure naturally.

4. Increase Mineral Consumption: Magnesium, Potassium, and Calcium

Avoid Stimulants

Cut down on stimulant consumption, such as alcohol and caffeine. Caffeine consumption is associated with a sudden and short-lived spike in blood pressure. A 2005 study published in the Journal of Hypertension found that regular caffeine consumption could increase blood pressure. Meanwhile, low alcohol intake is associated with a decrease in blood pressure. Finally, smoking cigarettes have an immediate effect on raising blood pressure—you can help normalize blood pressure levels by quitting smoking.

5. Avoid Stimulants: Decrease Caffeine and Alcohol Consumption, and Quit Smoking

Meditative Exercises

Stress is another factor in high blood pressure. Ancient meditative-oriented exercises that focus on relaxation and controlled breathing can help lower blood pressure and stress levels. Yoga has been documented to lower blood pressure naturally, and it can also reduce blood sugar levels, cholesterol levels, and body weight.

Evidence suggests that qigong and tai chi can reduce blood pressure, as well as symptoms of depression and anxiety. Furthermore, a study published in the International Journal of Neuroscience in 2003 found that qigong may lower blood pressure naturally by stabilizing the sympathetic nervous system. Meditation techniques can also reduce stress with an antihypertensive effect that helps lower blood pressure naturally.

6. Reduce Stress: Practice Meditative Exercises

Drink Hibiscus Tea

Hibiscus is considered a beneficial herb to lower blood pressure naturally, and many cultures have used it for centuries. Clinical studies have also praised the blood pressure-lowering effects of hibiscus. The active antihypertensive component in hibiscus tea is the antioxidant anthocyanidin glycosides.

To lower blood pressure with hibiscus tea, all you need is one to two teaspoons of hibiscus and a cup of hot water. Boil the water and add the hibiscus. Let it steep for about five minutes before drinking.

Bonus: Other herbs that can lower blood pressure without medication include hawthorn extract, olive leaf extract, basil, gotu kola, cinnamon, cardamom, ginger, celery seed, French lavender, and cat’s claw.

7. Drink Hibiscus Tea

Homeopathic Remedie

Homeopathic remedies can also help lower blood pressure naturally:

  • Crataegus is the homeopathic hawthorn berry, and it is a common homeopathic remedy for high blood pressure. Crataegus is also used to treat exhaustion, arteriosclerosis, shortness of breath, and angina.
  • Argentums nitricum is also a good remedy to treat high blood pressure and anxiety.
  • Belladonna is another helpful remedy when hypertension is sudden, and the person experiences dilated pupils, a flushed face, pounding headaches, and cold hands and feet.
  • Other homeopathic remedies used to lower high blood pressure include aurum metallicum, nux vomica, natrum muriaticum, lachesis, glonoinum, phosphorus, plumbum, sanguinaria, strontium carbonate, veratrum viride, and viscum album.

8. Homeopathic Remedies for Hypertensive Symptoms

garlic

Garlic and onions are useful foods for people with high blood pressure. The sulfur compounds called allicin in garlic and onions are believed to contribute to blood pressure-lowering effects. The sulfur compounds can also help prevent the development of hypertension. As a result, garlic supplements can be useful as a preventative treatment for hypertension.

Vitamin C, vitamin B6, and manganese are other blood pressure-lowering nutrients found in vegetables from the allium family. Furthermore, quercetin is a flavonoid found in onions and berries—it can also lower blood pressure naturally.

9. Eat Your Garlic and Onions

Supplement Right

Want to know how to lower blood pressure with supplementation? There is evidence to support the efficacy of coenzyme Q10 (CoQ10) for hypertension patients. In a 2007 meta-analysis published in the Journal of Human Hypertension, researchers concluded that CoQ10 has the potential to lower blood pressure in hypertensive patients. In the studies reviewed, systolic blood pressure decreases ranged from 11 to 17 mm Hg, and diastolic blood pressure reductions ranged from eight to 10 mm Hg.

Evidence indicates that other nutrients can be effectively supplemented in the treatment of high blood pressure such as calcium, magnesium, vitamin C, folic acid, and vitamin B6.

10. Supplement Right! Take CoQ10

Omega-3

Many Americans get too much omega-6 from meat and processed foods; however, there are often not enough omega-3 fatty acids in the average diet. An increase of fatty fish and fish oil supplementation in the diet can provide good sources of omega-3 and help lower blood pressure naturally.

In a 2002 meta-regression analysis published in the Journal of Hypertension, researchers discovered that high fish oil intake may help lower blood pressure naturally, especially in patients with hypertension. Included in the study were a total of 90 randomized trials that observed the effects of fish oil on lowering blood pressure. With a daily dosage of 3,000 mg of EPA (eicosapentanoic acid) and DHA (docosahexanoic acid), the fish oils reduced systolic blood pressure by 2.1 mm Hg and diastolic blood pressure by 1.6 mm Hg!

Adults should consume a 16-ounce fatty fish each week, such as salmon, halibut, mackerel, or sardines. Flaxseed is also a plant-based source of omega-3 that may also lower blood pressure naturally.

11. Increase Your Intake of Omega-3

 Natural Blood Pressure Recommendations

There are several other options to help lower blood pressure naturally without medication:

  • Effective herbal remedies include snakeroot, ginseng, tetrandrine, reishi mushroom extract, valerian, chamomile, and dandelion leaf extract.
  • L-taurine and L-arginine are amino acids that are believed to lower blood pressure naturally.
  • Essential oils such as ylang ylang, marjoram, and lavender are often used to reduce stress and lower blood pressure naturally.

Other Natural Blood Pressure Recommendations




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Dr. Alwyn Wong, DC

About the Author, Browse Alwyn's Articles

Dr. Alwyn Wong has been involved in the health and fitness industry for over fifteen years and brings with him a wealth of experience. He uses an integrated treatment approach, combining active release techniques (ART®), acupuncture, chiropractic, nutritional consulting, and program design to treat his patients, many of whom have included professional athletes from the NFL, NHL, NBA, MLB, and PGA, as well as Olympic, and IFBB athletes. Although his focus has shifted to more clinical work, he remains as... Read Full Bio »