A good rule of thumb: always seek out natural solutions to medical issues.
Conventional medicine typically treats high blood pressure with prescription medications. Medications mask problems; they don’t cure them. They also create unnecessary and often uncomfortable side effects. RXs are big money for Big Pharma. Natural solutions don’t cause side effects. What they will do is help you get to the root of your problem and get rid of your high blood pressure for good. Here are 8 natural methods to try today.
- Lose Unhealthy Weight: Being overweight adds unnecessary strain on the heart and blood vessels which contributes to high blood pressure over time. Excess body weight requires increased amounts of blood and oxygen to be pumped throughout the body. This results in an increased amount of blood being pumped through the circulatory system and an increased amount of pressure on the artery walls. Additionally, higher weight can increase the heart rate, which can decrease the amount of blood the body can pump through its blood vessels. Often, heart rate and blood pressure can rise together as they are closely tied to one another. A 2016 research review reported that even a 5 or 10 pound weight loss reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.
- Cut Out Sugar/Refined Carbs: Cut your dependence on processed foods, sugars and refined carbohydrates. Decrease alcohol. Base your diet around the types of organic, whole foods our ancestors ate. Fill your plate with colorful seasonal veggies and add in healthy fats and grass fed proteins to round out nutrient density. To get started, see our Easy Tips for Starting a Paleo Diet.
- Include Foods that Naturally Lower BP: Include foods that work naturally to assist in lowering your blood pressure. My personal favorites are salmon, sweet potatoes and beets. See my Top 10 Foods to Lower Blood Pressure for more delicious ideas!
- Get Daily Sunshine: These days, we collectively spend most of our time indoors. We were not created to do so. Our paleo ancestors spent time outside in nature getting adequate amounts of Vitamin D and fresh air to boot. Sunshine causes the endothelial layer of your blood vessels to widen and relax, which results in vasodilation (or lower blood pressure). See our article on Sunshine, Nature and Lowering Blood Pressure for more information.
- Decrease Toxins: Toxins are chemicals that can cause damage to just about anything in the body. These toxins are harmful to blood vessels and can cause increased amounts of inflammation and oxidative stress within them. Over time, high inflammation and oxidative stress narrows the arteries and raises blood pressure. Aim to phase out all chemicals from your personal and household products, as these toxins can inflame and constrict blood vessels, raising blood pressure. Get rid of tobacco and high levels of alcohol consumption, both of which are toxic stressors. Work to purify the air inside your home. For more information, check out Can Air Pollution Cause High Blood Pressure?
- Move Daily: When lowering blood pressure naturally, exercise simply cannot be ignored. Getting active a minimum of 4 times a week for at least 40 minutes is ideal. Exercise increases vasodilation through the production of Nitric Oxide (NO). A 2014 research review found that there are many types of exercise that can lower blood pressure. Aerobic exercise such as walking, resistance training, high-intensity interval training, short bouts of exercise throughout the day may all lower blood pressure. The key is doing activities you enjoy and sticking to it. See our Top 4 Exercises to Lower Blood Pressure for more details.
- Reduce Stress: Modern life is stressful. Workplace and family demands, work pressure and local and national news — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure. Try adding in deep breathing, yoga, gentle stretching, meditation or listening to relaxing music. Discover what you enjoy most and mix it up.
- Get Adequate Sleep: Quality sleep is one factor often overlooked for its impact on our overall and heart health. A recent study found that regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term. Improving your sleep environment is a good place to start. Try setting a consistent sleep schedule, keeping your room dark and cool, and avoiding exercise and caffeine too late in the day for starters. For more tips, see Quality Sleep Lowers Blood Pressure.
We know that a nutrient dense diet, lifestyle hacks and toxin elimination are crucial for a healthy heart. This can be challenging in today’s toxic world. For extra support, consider supplementing to ensure your heart is getting the nutrients it needs to function optimally. We source the best quality supplements so that you can Check out our article on the Top 10 Supplements for Heart Health for our recommendations.