3 Ways to Lower Your Blood Pressure Naturally

All medications come with a risk of side effects, so why take them if you don’t have to? According to the CDC, about half of U.S. adults have high blood pressure or take medication for high blood pressure. But what many people don’t realize is that you can help control your blood pressure naturally by changing a few daily habits.

While making lifestyle changes may not mean you can immediately go off your blood pressure medications or that you’ll never have to take them, these changes improve your overall health. Making healthy lifestyle changes can reduce your risk of diabetes, stroke, heart attack, kidney damage and possibly even cancer. Plus, these changes reduce the likelihood that you will need to increase your dose of blood pressure medication in the future.

Lower your blood pressure naturally and reduce your risk of heart disease by adopting healthy habits such as eating right, exercising, not smoking, getting enough sleep and managing your weight.

Eat Your Fruits and Veggies

There is a strong correlation between the amount of fruits and vegetables you eat and your blood pressure levels. The more fruits and veggies you consume, the lower your blood pressure. And the reverse is also true: Fewer fruits and vegetables, higher blood pressure.

This correlation between blood pressure and fruits and vegetables is likely due to the potassium in the produce. While most of us have heard that reducing salt in our diets can help lower blood pressure, research shows that it’s the ratio of sodium and potassium that matters.

If you’re looking for more guidance on what to eat to lower your blood pressure, you might want to try the DASH diet, which is recommended by the American Heart Association. People who follow the diet eat 2,000 calories a day of fruits, vegetables, low-fat dairy foods and whole grains. The diet is rich in potassium, magnesium and calcium, as well as protein and fiber. Foods on the diet are low in saturated fat, total fat, sodium and cholesterol.

In addition to being mindful about what you eat, it’s helpful to look at what you're drinking. You want to avoid too much caffeine and alcohol. The guideline for alcohol consumption is one drink per day for women; two for men. As for caffeine, if you feel jittery, you're probably over your limit.

Reduce Stress

Stress is a well-known cause of high blood pressure but it’s controllable. Here’s what you can do.

• Take regular breaks at work — which, combined with some form of exercise like walking, can bring multiple health wins in one activity
• Practice meditation, yoga, tai chi or other breathing techniques to soothe the body and reduce tension
• Take time during the day to deal with major issues that cause you concern. Many people will use a diary or journaling to help with the “decompression” that most of us need.

A form of stress reduction called Mindfulness-Based Stress Reduction has been proven in research studies to reduce blood pressure. This approach to stress reduction uses meditation, body awareness and movement such as yoga to help people better observe their experiences, instead of being completely immersed in them. This helps them take a step back in stressful situations.

Enjoy Chocolate and Tea

Two bonus approaches to lower blood pressure: eat dark chocolate and drink hibiscus tea.

Some research indicates that having a small amount of dark chocolate each day can help manage blood pressure. Also, several controlled studies have shown that drinking hibiscus tea can help reduce blood pressure. As with everything, these pleasures should be enjoyed in moderation — just two or three cups of tea a day, and one small square of dark chocolate. Who knew lowering your blood pressure could taste so sweet?

With a few lifestyle changes, you could be on your way to lowering your blood pressure and feeling your best.