Introduction

High blood pressure, often referred to as the “silent killer,” is a condition that many people might have without even realizing it. This is because it typically doesn’t present noticeable symptoms until it reaches a severe stage, posing serious health risks.

High blood pressure, or hypertension, relates to the amount of resistance to blood flow in the arteries, measured in millimeters of mercury (mm Hg) through two readings: systolic and diastolic pressure. Systolic pressure (the first number in a blood pressure reading) measures the pressure in your arteries when your heart beats, while diastolic pressure (the second number) measures the pressure in your arteries between beats.

Hypertension develops gradually over time and can stem from various causes. While it cannot be completely cured, it can be effectively managed through lifestyle changes and, when necessary, medication. Individuals with stage 1 hypertension can often manage their condition with lifestyle adjustments. However, those with stage 2 hypertension typically require a combination of lifestyle changes and blood pressure medications prescribed by their healthcare provider.

In this article, we’ll explore some of the most effective lifestyle changes to manage or prevent high blood pressure. It’s important to note that a diagnosis of high blood pressure should be confirmed by a medical professional. Below are several natural remedies for high blood pressure.

Exercise Regularly

Regular exercise is widely acknowledged as beneficial for heart health, with evidence showing that it can prevent numerous heart conditions, including heart disease and stroke. Aerobic physical activity, in particular, has been shown to lower blood pressure levels. Examples of aerobic activities include:

• Hiking
• Running
• Cycling
• Swimming
• Rowing

Engaging in aerobic exercise 3–4 times per week for at least 12 weeks, with each session lasting an average of 40 minutes, can significantly lower blood pressure levels in individuals with hypertension.

Change Your Diet

Diet plays a critical role in cardiovascular health. If diagnosed with high blood pressure, dietary changes can greatly impact your blood pressure levels. One effective dietary approach is the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes a high intake of plant-based foods, low-fat dairy products, whole grains, poultry, fish, and nuts while minimizing sweets, sodas, ultra-processed foods, and red meats.

The DASH diet also recommends limiting sodium intake to between 1,500–2,300 mg per day.

Best Foods for High Blood Pressure

• Whole grains
• Vegetables
• Fruits
• Low-fat dairy products
• Lean meats (including poultry and fish)
• Legumes
• Nuts
• Non-tropical vegetable oils

Foods to Avoid

• Sweets and candy
• Sugar-sweetened beverages (including sodas and certain energy and sweetened coffee drinks)
• Red meat
• Alcohol

Cut Back on Salt (Sodium)

The average American consumes over 3,400 mg of sodium daily, which is significantly higher than the recommended amount for those with high blood pressure. Reducing salt intake can help lower blood pressure; on average, cutting back on salt can decrease systolic blood pressure by 2–7 points and diastolic pressure by 1–3 points. Since most people are unaware of their daily sodium intake, it’s helpful to start by checking the sodium content on Nutrition Facts labels of packaged foods.

When purchasing packaged foods, look for terms indicating lower sodium content:

• Salt/Sodium Free
• Very Low Sodium
• Low Sodium
• Reduced Sodium
• Light in Sodium
• Lightly Salted

Cooking at home with these lower-sodium items and using less salt or salty condiments can help reduce overall sodium intake.

Maintain a Healthy Weight for Your Body

Body mass index(BMI) is a common measure used to determine healthy weight based on height and weight. However, BMI has limitations and does not account for factors like body fat distribution, age, sex, genetics, lifestyle, and other metabolic and functional traits. BMI can misclassify individuals, particularly women and those of different ethnic backgrounds.

Instead of focusing solely on BMI, it’s crucial to consider your weight in relation to your height and overall physical and functional health with your provider’s guidance. Maintaining a healthy weight can help control blood pressure and reduce the risk of other health problems. If weight loss is recommended, it’s important to pursue healthy and sustainable strategies rather than short-term or extreme methods, which can harm heart health and metabolism.

Stop Smoking

Smoking is linked to a higher risk of high blood pressure, respiratory diseases, and heart attacks. It can also reduce life expectancy and negatively impact quality of life. Quitting smoking can immediately lower blood pressure; within 20 minutes of the last cigarette, both heart rate and blood pressure drop. Long-term cessation further benefits blood pressure and overall heart health.

Get Enough Sleep

Adequate, quality sleep is essential for overall health, including heart health and blood pressure regulation. Blood pressure naturally decreases during sleep. However, chronic sleep deprivation or insomnia can lead to high blood pressure and other heart disease risk factors. Aim for 7–9 hours of sleep each night to help prevent and manage high blood pressure.

Reduce Stress

Though the exact relationship between stress and high blood pressure is still being studied, chronic stress can contribute to risk factors like excessive alcohol use and poor diet, which are known to elevate blood pressure. Finding effective ways to manage stress, such as mindfulness, meditation, or yoga, may help reduce high blood pressure and improve overall health.

Avoid Too Much Caffeine

Caffeine can cause a short-term increase in blood pressure, especially in individuals with hypertension. While the long-term effects of caffeine on blood pressure are still unclear, limiting caffeine intake can help prevent temporary spikes in blood pressure. Consult your provider if you’re unsure how caffeine affects you.

Limit Alcohol

High doses of alcohol can elevate blood pressure for up to 13 hours after consumption. Binge drinking and chronic alcoholism can have long-term effects on blood pressure. Gradually reducing alcohol intake can help lower blood pressure. For those already diagnosed with hypertension, cutting back or eliminating alcohol can aid in blood pressure management.

Try Herbal Remedies

Certain herbal remedies may help manage blood pressure when combined with other lifestyle changes. For example, ginger has antihypertensive properties, and green tea can lower systolic blood pressure. A systematic review found that beetroot juice can control blood pressure in healthy, pre-hypertensive individuals and those already taking blood pressure medication. While herbal remedies can be beneficial, they might not be as effective as other lifestyle changes.

Take Supplements

Some supplements, such as magnesium and fish oil, may help manage blood pressure, but the evidence is not conclusive. Magnesium deficiency can be a risk factor for high blood pressure, and supplements may result in a small reduction in blood pressure. Fish oil may lower blood pressure at high doses, but this raises safety concerns. Always consult your provider before starting new supplements, as they can interact with medications.

Drink Plenty of Water

Drinking 8–12 glasses of water per day helps flush sodium out of the body. For those with normal blood pressure, 8–10 glasses daily can help prevent hypertension. If diagnosed with hypertension, your provider may recommend drinking up to 12 glasses per day.

Get Regular Checkups

Regular checkups with your healthcare provider are crucial for managing high blood pressure, especially when incorporating new lifestyle changes. Monitoring blood pressure and overall health ensures that any necessary adjustments can be made promptly.

Conclusion

High blood pressure, often unnoticed until severe, poses significant health risks. However, it can be effectively managed through lifestyle changes and, when needed, medication. Regular exercise, dietary adjustments, reduced sodium intake, maintaining a healthy weight, quitting smoking, getting enough sleep, managing stress, limiting caffeine and alcohol, and considering herbal remedies and supplements are all strategies that can help control blood pressure.

Remember, any lifestyle changes should be discussed with your healthcare provider to ensure they are safe and appropriate for your individual health needs. By adopting these changes, you can take proactive steps to manage or prevent high blood pressure and enhance your overall well-being.