Are you fed up of using prescribed medicines to control your blood pressure? Do you want to know how to lower blood pressure naturally?
If your answer is YES, then you have reached the right page. I created this website after lots of research and experiment on my family member and myself. I have mentioned 20 natural ways that can lower your blood pressure.
Do these 20 natural ways really work?
Absolutely! From my previous readings in the high of 130s/80s now my numbers are as low as 117/68.
This website will cover lots of natural ways to control your weight, reduce stress, get active (without going to the gym), enjoy delicious foods that can lower your blood pressure without deprivation and use highly-recognized supplements that can be as effective as prescribed medicines.
The concepts and methods are available on this website based on researches done by respected medical centers and published in trusted journals.
By the time you finish reading this website, you will have a good understanding of blood pressure and hypertension. You will learn the ideal level is about 115/75. Sure, I am going to recommend some changes in diet and physical activity, but you will agree with me these suggestions are not radicals or unreasonable.
I guarantee you these will be small baby steps that will put blood pressure level to where it belongs and reduce the risk of stroke and heart attack.
20 Natural Ways To Lower High Blood Pressure:
I highly recommend you to write these 20 natural ways in a piece of paper so that if you find someone talking about how to lower blood pressure naturally, you can give him this piece of paper and help him.
Here are these 20 natural ways to lower blood pressure and keep it down:
1. Avoid The Causes Of High Blood Pressure:
Probably the most important way to control the blood pressure is to learn about the causes of high blood pressure and avoid them at all cost. By avoiding these causes, you will able to maintain your healthy weight and stay away from many deadly diseases and illness.
Here are some major causes of high blood pressure:
- Excess Weight
- Insulin overload
- Poor Fitness
- Low Dietary K-Factor
- Dietary Fat Imbalance
- Poor Nutrition
Millions of women and men can keep their blood pressure from rising by avoiding the causes mentioned above. However, for other million people, they need to make some lifestyle modification and supplementation to bring their mild to moderate hypertension under control.
For those whose hypertension is so severe that it requires prescription medication, these natural ways will definitely help them to lower dosages as much as possible therefore limiting side-effects and negative reaction.
2. Take Care Of Your Kidney
Kidneys are an important part of the body. They filter around 50 gallons of fluid daily. Each Kidney contains millions of nephrons. These nephrons work together to make kidney the great filtering unit. In fact, this Kidney’s ability to filter out sodium and chloride from the blood and regulate fluid levels is one of the three methods of blood pressure regulation in the body.
When blood passes through the kidney, wastes are removed, and remaining materials including water sent into the bloodstream again. Waste and fluids remove from urine we void. However, sodium and water reabsorbed by nephrons and then sent into the blood. When there is a high level of sodium in the body, the blood pressure is elevated to force the sodium out of the body.
Reduce Processed Food
Sodium gets reabsorbed as sodium chloride (or table salt) which work against us because salt is readily available to us. Most processed foods contain a large quantity of sodium in them, and more importantly, people add extra salt to their food to increase its taste.
However, Sodium and Chloride that found naturally in unprocessed food is not a serious problem because fruits, vegetables, and whole grain contain sodium and chloride in balanced form.
Manufacturers of processed foods add salt either as a preservative or to increase taste intensity.
A number of the hormonal systems can influence the function of the kidneys. When the hormonal system doesn’t work properly, they cause sodium to reabsorb. However, these hormonal problems occur because of diet and drugs.
Excess insulin hormone in the body causes sodium absorption that results in elevated blood pressure.
Another hormone that can influence blood pressure is Aldosterone that is created by two adrenal glands situated on the top of each kidney. Aldosterone causes kidney and sweat glands to retain sodium.
3. Balance Potassium And Sodium
High blood pressure may cause by many different factors but the underlying reason is same, and that is excessive salt along with an imbalance between sodium and potassium. A deficiency of salt or potassium is not a serious issue. However, the problem is people usually get far too much excess salt from food.
Sodium and potassium are two essential minerals. However, the ratio of sodium and potassium is very crucial, and when it is distorted, the consequences can be life-threatening. Inadequate dietary potassium results from fad diet have been implicated many times in heart attack.
The body normally keeps a ratio of three parts of potassium to one part of sodium. This ratio is same in the animal, but a much higher ratio of potassium to sodium found in plants. Some vegetables have 10,20 or even more parts of potassium to one part of sodium. For this reason, vegetables are an essential part of any healthy diet.
Diet has a major impact on this sodium-potassium ratio. Usually, excess salt comes from the food we eat, and inadequate potassium is the result of a dietary shortfall. Natural vegetables contain much more potassium than sodium.
The ratio between sodium-potassium is more important than the absolute amount of any mineral; the average adult requires 200 or 250 milligram of sodium which translate into 650 milligrams of salt while the requirement for potassium is 1000 milligrams.
Here are some dietary changes that you can make in your lifestyle to balance sodium-potassium ratio and lower the blood pressure:
- Include cereal in your diet that has more potassium than salt in it. One such example is oatmeal made without sugar
- Eat one vegetable with every meal except breakfast. You can include leafy vegetables and make sure you never add salt to
- Purchase low-sodium cookbook and start preparing low-sodium meals
- Avoid using salt in any food. It may be difficult for you, but you can use an alternative such as hot pepper sauce, ginger, herbs or spice.
- Avoid processed food as much as possible especially if salt mentioned in the ingredient list
4. Reduce Sodium
As we discuss before, excessive use of salt is one of the primary reasons for high blood pressure. So, it is obvious to cut down the usage of salt from your diet.
Now these days, the supermarket has lots of low-sodium food available that you can add to your diet. You can use these low-sodium foods to replace your traditional foods that are high in sodium.
Low-sodium salad dressings are one of the great options you can add to your diet. Most of these low-sodium dressings contain just 2 milligrams of salt and 32 milligrams of potassium. Make sure select green salad, because green vegetables usually high in potassium and low in sodium.
Truly speaking best salt substitutes are not made from potassium chloride. If you take sodium from one source and chloride from another, then nephrons in the kidney will consider it as the sodium chloride (which is salt). This is the reason you should read the label carefully before buying low-sodium food. Good salt substitutes made from other potassium salts such as Potassium gluconate and Potassium Bitartrate.
Salt substitutes can work as a taste enhancer as well. Other people who are eating with you will appreciate the taste of your food. Although, salt substitutes are excellent but use them when necessary.
Salt substitutes can help you in cooking, but they are not essential as well. Overconsumption of potassium can lead to hormone imbalance. Taking 5,000 to 10,000 milligram (5 to 10 gram) of potassium is fine, but anything more than that level is excessive.
Another great salt substitute is not a substitute itself. Here I am talking about seasoning made from herbs and spices. I prefer using Legit All Purpose Seasoning and Mrs. Dash All Natural Seasoning.
5. Balance Fat:
Most of the food we eat in our normal diet contains unhealthy fats. What is common in a stick of butter and olive oil? Both of them contain nine calories per gram, but olive oil is much better than a stick of butter because it is an excellent source of vegetable oil.
Butter remains solid at room temperature while olive oil becomes liquid at room temperature. Most of the nutritionists called butterfat as ‘hard fat’ and vegetable oil as ‘soft fat.’
Saturated Fat vs. Unsaturated Fat:
Saturated fats are different from unsaturated fat because their chemical structure and molecular configuration is different from unsaturated fats.
Olive oil contains monounsaturated fatty acid (MFA) which is excellent edible oil. Olive oil remains liquid at room temperature. Beef lard or Tallow (animal fats) are the saturated fatty acid (SFA), and they don’t remain liquid at room temperature. They are white and hard.
Sunflower oil is polyunsaturated fatty acid (PUFA). These type of PUFA oils vary in saturation. The lighter they are, the fluid they remain at room temperature. They can be nearly as clear as water and helps in keeping blood pressure normal. PUFA oils contain linoleic acid that is essential for health.
Fats and Cholesterol:
Another reason to use PUFA and MFA oil and fewer SFA oil is HEART DISEASE. Cholesterol and triglycerides are fats and doctors use them as an index to determine how much clogged your arteries are. Doctors want you to maintain low cholesterol and low triglycerides because they contribute to the plaque.
There are many steps you can follow to reduce fat such as eating a diet that is low in fat. Reduce or avoid SFAs oils and replace them with MFAs or PUFAs oils.
6. Increase Dietary Fiber:
Many factors contribute to the development of high blood pressure such as excess weight, excessive salt intake and stress are few major ones. However, insufficient dietary fiber in the diet shows up as the major cause that triggers the blood pressure to go up.
Some studies showed that an increase in dietary fiber up to 30 grams of fiber reduce high blood pressure by few percentages. According to a recent survey, a person weighing 120 pounds needs 25 grams of fiber in his diet, while 200 pounds individual needs 35 grams of fiber.
There are around five or six different types of fiber, but the most important ones we need is INSOLUBLE or HARD FIBER. This hard fiber found in plant foods and high-fiber cereals. Most vegetables and beans are essential food in any diet because they contain sufficient fiber.
Fiber and Water
In nutrition, fiber’s best partner is water. If you are increasing dietary fiber in your diet then you need to increase water as well. Water increases the value of the fiber.
The presence of enough water can make stool soft and easy to pass through the body. However, the absence of water makes stool hard and dry. Fiber cannot perform its cleaning task without water.
Water is next important mineral to air. In arthritis, doctors believe that water removes waste materials that cause flare-ups.
How To Increase Fiber Intake?
The easiest and best way to increase fiber intake is by making a good start with high-fiber cereal. You can include any excellent cereal such as oatmeal, oat bran, bran flakes, etc in your breakfast meal.
Additionally, you can increase unprocessed bran to pancakes or eat it plain. Increase the fruits and vegetable intake, as most of them are rich in fiber. Once you become regular in consuming them, your stool will become soft and regular.
Increasing the intake of high-fiber snacks is one of the best ways to increase your fiber intake to 25 – 35 grams level. Make sure you drink a lot of water to ensure fiber process properly.
Adding high-fiber food to your low-sodium diet is a difficult task. You need to look at the nutrition table to check the sodium amount per serving. If the food has sodium around 20 milligram or less, then it’s okay. However, if sodium is at 75 milligrams, food should contain at least 10 grams of fiber. Anything less than that is not worthy for eating.
One of the best foods that contain fiber content is bran bread. You will find bran bread from many companies in the market but prefer those that provide 8 grams of fiber per slice with no sodium.
7. Increase The Intake Of Garlic:
Garlic is a well-known herb for his culinary and therapeutic virtues. In 3000 B.C.E, The Indian Healer discovered, Garlic can improve blood flow and strengthen the heart. History says that laborers who built pyramids were given a clove of garlic daily.
Before the emergence of processed foods, only 2 to 5 percent of people were suffering from high blood pressure. These high blood pressure patients have minor symptoms, with headaches and nosebleeds were common among them. These symptoms were called ‘Hot Blood.’ Garlic is one of the popular herbs at that time to cure this hot blood.
In 1920, Dr. Michael Leoper published a paper in which he mentioned garlic has some lowering-blood-pressure properties. Additionally, garlic can cure symptoms such as headaches, nose bleeding, and dizziness.
Garlic lowers blood pressure by relaxing blood vessel walls. The active component in garlic helps in reducing the output of blood-pressure-causing hormone. Garlic causes kidneys to relax, re-absorb salt and produces more urine. When kidneys produce more urine, the salt will release, and it reduces blood pressure.
Garlic benefits many blood pressure patients from around the world by reducing platelet aggregation. There is a blood component called Platelets. When these platelets clump together, or aggregate, it causes blood clogs. Thankfully, Garlic reduces aggregation thus reducing the chances of stroke and heart attack.
Garlic Tablets that are easily available in stores are made up of Kyolic garlic or old garlic pressed into tablet form. Research showed us old garlic contains the same benefits as fresh garlic. Some garlic tablets are expensive.
There are no clinical studies that verify the effectiveness of garlic tablets for high blood pressure or hypertension patients. The best way to find out if they work is to try them. They hardly contain any side effects. However, fresh garlic is easily available in stores, so you don’t need these garlic tablets.
- Include a glove of garlic in the soup
- Include half clove of garlic in salad
- Include garlic in spaghetti sauce
- Don’t use garlic salt; it is a salt
- Don’t use garlic oil except in your cooking
- Don’t let your day go away without having few garlic cloves.
8. Access Your Weight And Fitness Level:
When we were young, our body was at his peak. We are energetic and able to perform high jumping moves. But as our age grows, as does our belly as well. Unfortunately, most of the adults in our society are overweight and obese.
People start gaining weight as they get older. It is very rare when the body percentage falls after the age of 50, ,in most cases it increases. When fat increases in the body it puts pressure on different organs and increases blood pressure.
If you want to lower or control your blood pressure, then you have to access your weight.
Accessing Fat Percentage:
For an average man, the ideal body fat percentage is around 13 to 15 percentage. They may be exercising, playing sports or running a sprint race to keep this fat percentage. And for an average woman, the body fat percentage of 20 to 22 is ideal.
Some regular runners have body fat percentage of 8 to 9, and in marathon runners, it is less than 7%. I saw many people who have 13% body fat percentage, and they spend only a few hours every weekend playing tennis.
If you have a fat percentage above 15%, then you have too much fat. Extra fat in the body puts stress on the heart and increases chances of high blood pressure.
It is important to determine your body fat percentage, and if it is above 15 percentage then follow a good diet and exercise plan to reduce it.
Use Fat Caliper
The easiest approach to determine your fat percentage is using Fat Caliper. You can easily find a fat caliper from any fitness or online store. There is a manual and digital version of fat caliper available in the market. These fat calipers are cheap and one of the best ways to find your fat percentage.
How Human Body Gets Excess Weight?
The human body is built to survive, but when excess is available, it is good in storing fat. Excess weight comes from eating more calories than you burn. Although this is a simple fact about weight gain, there are other factors for weight gain like:
‘Slow Metabolism’ – Some people have lower basal metabolism than others, this basal metabolism is lowest in overweight people. Their bodies unable able to create that much heat inside the body to burn stored fat.
‘A Fixed Set Point’ – Some studies say brain creates a level of fat as ‘normal’ and to maintain that level body doesn’t burn fat from the body. Thankfully, it is possible to change that level to achieve and maintain a healthier weight.
‘Fat Cells’ – Some people have higher numbers of fat cells as compared to other people making them highly at the risk of obtaining fat.
Thankfully, it doesn’t matter why you have fat storage in your body. There is only one concept to lose weight, and that is burning more calories than you consume.
9. Lose Weight:
Most people who ask me about how to lower blood pressure, I tell them to lose weight. Over 90% blood pressure patients are overweight, so it makes sense for them first to lose weight and then look for any other remedy.
Weight control is important if you want to lower your blood pressure. 30% of people cured their high blood pressure problem by reducing their excess weight.
You may be thinking, “What is the link between weight and high blood pressure?”
Those who don’t know, an extra pound of fat requires about 5 miles of extra blood capillaries. In short, To push through blood through capillaries required HIGH BLOOD PRESSURE.
Normally, the common cause of high blood pressure in the body is excess insulin. Fat cells are less sensitive to insulin that is why the body needs to produce more insulin which results in overload.
Young overweight adults usually have a short life expectancy due to excess weight and other bad habits such as drinking and smoking.
Basal Metabolic Rate:
Basal Metabolic Rate (or BMR) is the number of calories that body needs daily to complete its various tasks such as maintaining temperature, blood flow, and urine production.
You can calculate your required number of calories with the BMR formula. However, the BMR formula is very complicated. I set up a BMR calculator below in which you can enter your information, and you will get your BMR value.
Exercise is an excellent way to burn calories and reduce fat. If you include some weightlifting exercise, your muscles will grow, and they burn fat even when you are sleeping. It is a scientifically proven fact that a lifter burns 15% more calories while sleeping than a normal person.
Weight loss is not as complicated as it seems. All you need to do is to get some exercise to burn 300 calories and keep your diet in control. You will easily lose weight and keep it off.
You can also burn these 300 calories with weight lifting exercise. The extra benefit you will get with weight lifting exercise is muscle growth. When muscles grow, they burn fat. More importantly, muscles look better, sexy and take less space.
Exercise is the half equation of weight loss. You have to improve your diet for guarantee results.
A recent study by two national franchises showed that many people who able to lose 50 pounds was unable to maintain weight and they gain their lost weight back. It is necessary to lose weight gradually to keep lost weight off from the body.
Try to follow some of these guidelines not only to lose weight but keep it off permanently:
- Cut down sodas and cold drinks from your diet
- Cut down alcohol and smoking
- No processed foods
- No Red Meat
- Limit the intake of carbohydrates foods
- Include proteins in your every meal
- Include 2-3 whole servings of vegetables in your diet
10. Control Stress
Stress is the major cause of diabetes, accidents and liver disease. Stress is linked with the top ten causes of death. Stress is inarguable on the rise, and stress is making our health to suffer. One of the primary reason for high blood pressure is stress and unable to control stress leads to heart attack, stroke and death as well.
The Relationship Between Stress and Diseases:
Stress increases the risk of other life-threatening diseases. Many people are living under excessive stress and not taking proper and correct steps to reduce stress. Instead of reducing stress with correct methods such as exercises they adopt alternatives to stress relievers such as alcohol and smoking.
When people omit healthy habits such as exercises and adopt unhealthy habits they all increase the risk of diseases.
How Does Stress Work?
Reading above few lines may give you the impression that stress is a bad time. It is not. The way you handle your stress matters a lot. We all know how athletes are putting their body under physical stress to become competitive in their sports.
The same example applies to Police and Fire Fighter training. Candidates put under lots of emotional and body stress to handle the situation. Similarly, bodybuilders lift heavy weight to put their muscles under stress so that these muscles can grow bigger and stronger.
If you learn to handle your stress, you will able to see new opportunities whenever any difficult situation arrives in your life.
How To Deal With Stress?
Here are three best ways that I use myself to handle my stress:
Fitness activities – Although I like lifting heavy weights, but I recommend you to add any fitness activity that you like. It doesn’t matter if it is running, swimming, cycling or brisk walking with your friend. Make sure you are including fitness activity in your life.
Mental Preparation – I prepare my mind for the worst. Think about the worst that can happen to you and how you can recover from it. This is the method investors use to calculate their risk factor. It is the secret of mental strength. And in future, if such a situation arrives, you will be prepared to handle it.
Don’t Opt for Alternative Stress Relievers – I think I am blessed not to have bad habits such as alcohol and smoking. There are many ways to relieve your stress, but smoking and alcohol are not the right ways.
Some other natural ways to lower high blood pressure are:
11. Control Anger
12. Control Alcohol
13. Avoid Smoking and Caffeine
14. Include Healthy Supplements
15. Get Adequate Calcium and Magnesium
16. Take Vitamins A, E, C and B-Complex
17. Use Meditation
18. Use Herbs
19. Control Blood Sugar
20. Be Smart When Dining Out
If you are suffering from high blood pressure and looking for how to lower blood pressure, then you should follow these 20 natural ways for at least eight weeks. None of these 20 steps is beyond person’s reach.
Here is a list of food that lower blood pressure: