High blood pressure (also referred to as hypertension) can be serious and if not kept at bay can lead to conditions such as heart attack, stroke, kidney failure as well as other dangerous ailments. Because it often doesn’t come with noticeable side effects you might not even be aware you have high blood pressure; making it even more dangerous.
Unfortunately, hypertension is fairly common as well. According to the CDC; not only can hypertension put you at risk for stroke and heart disease (which are leading causes of death in the U.S.) but in 2018 high blood pressure was the primary or contributing cause of almost half a million deaths in the country. What’s more, only 1 in 4 adults have their blood pressure under control. For these reasons and more; it’s imperative to regularly have your blood pressure checked and find effective methods for regulating and decreasing it.
While most people turn to medication for lowering blood pressure, many of them can have various side effects, such as dizziness, leg cramps, and insomnia. To avoid the potential side effects, many people suffering from hypertension are now opting for lifestyle changes and natural remedies to prevent and treat high blood pressure.
Regulating Blood Pressure Without Medication
Let’s breakdown some of the most effective natural ways to regulate or decrease blood pressure without relying on medications or pills.
#1. Regular Exercise
Our body needs exercise or some form of physical activity every day. Whether you are jogging, running, or merely walking, following a regular exercise regime can have a range of benefits on your overall health. Not only can exercise trigger the discharge of feel-good hormones, but it also improves blood circulation so the heart doesn’t have to work as hard to pump blood.
Doing cardio exercises such as swimming or running for thirty minutes a few times a week can be an effective means of naturally reducing or regulating blood pressure levels. Over time, you can increase the duration and the intensity of your workouts.
In fact, according to a study published by the British Journal of Health Medicine; while more research is needed; the benefits of exercise on lowering blood pressure might be similar to many common antihypertensive medications.
Whenever we suffer from stress, our bodies react by releasing hormones such as adrenaline and cortisol. These hormones can wreak havoc on our physical and emotional health, raising our heart rate and constricting blood vessels. That’s why our blood pressure increases whenever we are anxious or have a panic attack.
One of the best natural remedies for eliminating stress, anxiety, and depression is through regular meditation. Practicing meditation, yoga and deep breathing exercises can all help keep your blood pressure and stress hormones in check.
Mindfulness is also a widespread practice for tuning in to your thoughts and tackling negative energy. Start meditating with a five-minute session every morning and then go up to twenty or thirty minutes as you learn to calm your mind.
#3. Reduce your Salt Intake
While reducing your salt intake is of particular importance to those dealing with hypertension, it’s something that we can all benefit from. According to the American Heart Association, we should aim for 1,500 mg of sodium every day and not more than 2,300 mg. Additionally, cutting back by just 1,000 mg a day can actually improve blood pressure levels as well as heart health.
Limiting your intake of foods such as poultry, pizza, bread, sandwiches, and soups can help you maintain a healthy sodium level which can work to reduce blood pressure levels.
Here are a few tips for reducing sodium in your diet:
- Check food labels whenever buying packaged products. You can also ask for low-sodium alternatives at your local supermarket.
- Say no to processed foods. Preservatives in processed foods may contain a significantly higher amount of sodium, which can elevate your blood pressure levels.
- Limit salt in your meals. Prepare your salad dressings and dips without adding too much salt. You can use herbs and spices as an alternative.
- Cut back gradually. You might not be able to reduce your salt intake all in just one day. Give yourself some time until you are finally able to make more drastic changes.
#4. Maintain a Healthy Weight
As weight increases, our blood pressure levels tend to rise. That’s because being overweight can affect our blood circulation as well as disrupt breathing while sleeping.
Weight loss is one of the most effective natural methods for maintaining healthy blood pressure. With every kilogram you lose, you can reduce your blood pressure by 1 mm Hg.
Apart from losing weight, you should also keep a close eye on your growing waistline. While it can vary depending on the individual; typically, men who have a waistline measuring more than 40 inches and women having a waistline higher than 35 inches are more susceptible to high blood pressure.
#5. Eat a Nutritious Diet
We can’t stress enough the importance of consuming a healthy diet. Make sure your diet is rich in low-fat dairy products, vegetables, fruits, and whole grains. Add healthy fats into your diets, such as fatty fish, whole eggs, and dark chocolate. Switching to healthier food options will naturally help you regulate blood pressure.
Here are some common foods that are great options to include in your diet if you want to lower or regulate your blood pressure.
- citrus fruits, including lemon, oranges, and grapefruit
- pumpkin seeds
- swiss chard
- beans and lentils
- greek yogurt
- leafy greens
- green peas
- brussel sprouts
#6. Eat Potassium-Rich Foods
Top nutritionists recommend consuming two to four thousand milligrams of potassium every day for lowering blood pressure. That’s because potassium encourages our kidneys to excrete more sodium through urination. Adding bananas, spinach, potatoes, and beans to your diet can all be great natural sources of potassium. Some other great sources include avocados, tomatoes, dried fruits, watermelon, and edamame.
#7. Indulge in Dark Chocolate
Who doesn’t love dark chocolate? If you suffer from hypertension eating a small amount of dark chocolate every day might be able to help. Dark chocolate is rich in flavanols, which boost blood flow and relax blood vessels, thereby regulating blood pressure levels.
#8. Reduce your Alcohol Intake
Alcohol can do serious damage to your health including leading to higher blood pressure, especially if you consume it in excess. If you can’t say goodbye to alcohol completely but are concerned about your blood pressure, try reducing the amount you drink. One drink a day is enough for women, while men shouldn’t have more than two drinks a day. When we say one serving of drink, we mean five ounces of wine and twelve ounces of beer.
#9. Quit Smoking
We all know the potential dangers of smoking but tobacco can increase your blood pressure in the short and long term by causing damage to your blood vessels and hardening your arteries.
#10. Switching to Herbal Tea and Decaf
Drinking too much caffeine can tighten blood vessels and increase stress; leading to high blood pressure. Try to switch to decaf or start drinking herbal tea. In fact, a 2009 study found that daily consumption of hibiscus (an ingredient found in many herbal tea blends) can potentially lower blood pressure in “pre and mildly hypertensive adults”.
#11. Taking Breaks
With many of us working from home these days it can be easy to forget to get up and stretch once in a while. However, remembering to get up and move around can be helpful in reducing blood pressure. According to multiple studies; interrupting sitting time in the workplace can produce long-term reductions in blood pressure.
Other studies have also shown a correlation between work hours and hypertension. One study actually noted that individuals working 40 hours per week were 14% more likely to report hypertension when compared to those working between 11 and 39 hours a week. While we can’t all leave work early; it’s important to make your mental and physical health a priority and give yourself time to relax.
#12. Using CBD For Blood Pressure
Several studies have shown that using CBD oil can be an effective means of naturally regulating high blood pressure and overcoming a number of conditions associated with hypertension. CBD has the potential to relax the blood vessels and reduce cortisol levels, allowing for more blood flow and ultimately resulting in lowered blood pressure.
Cannabidiol or CBD can also be used to help deal with anxiety, reduce pain, alleviate inflammation, improve sleep and enhance your mood. All of which can lead to higher blood pressure if not kept in check.
As with any supplement, it’s a good idea to check with your doctor first; especially if you are prone to hypertension or blood pressure problems.
#13. Consult A Healthcare Professional
While each of these natural alternatives and lifestyle changes can be helpful in reducing blood pressure, if you are concerned over your blood pressure levels or if it remains high you should consult with a healthcare professional. They can prescribe medication, offer recommendations and discuss potential options with you. It’s also a good idea to remember to regularly check your blood pressure to monitor your progress.
Start Living A Healthier Life
Now that you know how important regulating blood pressure can be and what you can do to help; you’re ready to start making the lifestyle changes to help keep you at the top of your game. At Easy Day, your health and well-being is our top priority. That’s why we have made it our mission to spread natural wellness solutions and knowledge that can benefit you and your loved ones.
If you are ready to incorporate CBD into your daily routine and start living a healthier way of life; we have a range of options to choose from. Discover how CBD along with a few changes to your day can change everything for the better.
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