17 Expert Tips to Lower Blood Pressure Naturally Without Drugs

how to reduce blood pressure without drugs

Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less. Though any cuts you make to your alcohol consumption move the needle for heart health, Dr. Jean recommends doing your best to stick to that general steve harwell in hospice recommendation of a drink per day for women and two for men. Let your healthcare professional know if you often have trouble sleeping. But if you don’t have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep. High blood pressure causes the blood to pump through the blood vessels with more force than is necessary.

Manage stress

There are many ways to treat high blood pressure quickly in the sense that the natural remedies gradually lower blood pressure in a matter of hours or days. One of the reasons to lower blood pressure naturally and quickly is to reduce your dependence on medication. You should always reduce your blood pressure medication under your doctor’s supervision.

Eat Dark Chocolate

how to reduce blood pressure without drugs

A small 2020 study found that people who drank an additional two bottles of water on top of their usual daily intake experienced decreased systolic blood pressure. Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine. Because the nutrient encourages the kidneys to excrete more sodium through urination. We all know about the potassium in bananas, but foods like potatoes, spinach, and beans actually pack more potassium than the fruit.

how to reduce blood pressure without drugs

Eat a healthy diet

The day I discovered my blood pressure was dangerously high was the day I decided to fix it. According to the Mayo Clinic, as a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35 inches. That’s right, research suggests that snagging extra sleep during the day can be as helpful as other lifestyle changes for getting a handle on high BP. The third facet is stress relief techniques such as yoga, introspection, and other mindfulness exercises. The average American consumes 3,500 mg of sodium a day, which is more than double the American Heart Association (AHA) recommendation of no more than 1,500 mg (or about one teaspoon) of salt per day.

Lose weight

To help quickly lower blood pressure in an emergency, try squeezing this point with your thumb and forefinger. Continue this for 30 times over the course of 3 minutes to help lower blood pressure fast. Roxana Ehsani is a registered dietitian nutritionist, board-certified sports dietitian, national media spokesperson https://sober-house.org/treatment-and-recovery-national-institute-on-drug/ and recipe developer. She has been quoted in hundreds of national media outlets, including EatingWell, U.S. News & World Report, Runner’s World, Newsweek and many others. Participants in the mindfulness group also reduced their sedentary time by an average of 351 minutes each week, the researchers found.

  1. Sodium is a notorious foe for anyone trying to get their blood pressure down, so minding the salt in your diet is a must-do.
  2. Because the nutrient encourages the kidneys to excrete more sodium through urination.
  3. If I can eliminate all milk products and most meat products from my diet, though, and the blood pressure goes down to normal and stays there, that’s not treatment.

Someone is going to be worried about the word “cure” in the title of this post. When you get a blood pressure reading, the systolic blood pressure number is on top, and the diastolic blood pressure number is on the bottom. Loud, incessant snoring is a symptom of obstructive sleep apnea (OSA), a disorder that causes brief but dangerous breathing interruptions.

So whip up a spinach salad, add sweet potatoes to your next batch of chili, use lentils to make burgers, and toss avocados into your morning smoothie to bump up your intake of potassium-rich foods. The randomized controlled trial included more than 200 adults from the Providence, Rhode Island, area who had elevated blood pressure. Researchers have found that mindfulness might be an effective strategy for lowering blood pressure. High-intensity breathing seems to work by promoting the production of nitric oxide, a heart-helpful compound in the cells that line blood vessel walls, Craighead says. Regular breathing workouts help to expand blood vessels, improving blood flow.

In order to get the most accurate blood pressure reading, avoid drinking coffee (or any caffeinated beverages) three hours before measurement. The AHA recommends adults get 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous aerobic physical activity weekly. Two days of muscle-strengthening exercises per week is also recommended. Many studies have linked high salt intake with high blood pressure and heart events, including stroke (5, 6). In fact, getting 150 minutes per week of moderate exercise, such as walking, or 75 minutes per week of vigorous exercise, such as running, can help lower blood pressure and improve heart health (3).

A new program developed by a research team focuses on diet, exercise, and sleep as the keys to lowering your blood pressure without using drugs. If you’re having trouble changing your alcohol consumption habits, you may have alcohol use disorder — and help is available. The DASH diet — which stands for Dietary Approaches to Stop Hypertension — was created specifically to lower blood pressure. In fact, the research into this diet is so positive that it’s now considered one of the most important non-pharmaceutical measures for controlling hypertension. Regular visits with a healthcare professional also are key to controlling blood pressure.

Blood pressure changes will continue until the pain is no longer detected, when blood vessels relax and blood pressure returns to normal levels. Sodium intake is a particularly harmful issue in the typical American diet, according drooling: causes and treatments to cardiologist Tariq Hafiz, medical director at Pritkin Longevity Center in Miami. According to the AHA, the average person consumes around 3,500 milligrams of sodium every day, when they should top out at 2,300.

These coffees without sugar and milk can contain up to 2 to 12 calories per cup, says the dietitian. High blood pressure pain may be managed with or without medications. If you’re not able to lower your blood pressure with lifestyle changes, having to take a medication is not a failure, Blankstein said.

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