7 ways to lower your blood pressure naturally

Often referred to as the “silent killer,” high blood pressure contributes to heart disease, heart attack, stroke and other health problems.

High blood pressure, or hypertension, occurs when the force of the blood pushing against your artery walls is consistently high, according to the American Heart Association (AHA). This high pressure can damage arteries, causing the heart to work harder, which can lead to heart disease and stroke.

Nearly half of adult Americans have high blood pressure, though many don’t even know it.

“Hypertension is a disease that has no symptoms, so it’s understandable that people would not realize they have it,” said Wendy Greep, APRN. “Regularly checking your blood pressure is important, as well as proactively choosing to do things that can help keep your pressure low.”

The best way to figure out if you have high blood pressure is to have it checked. Your doctor can do this during a routine office visit.

There are some things we can do to help lower blood pressure naturally:

1. Lose excess weight. Blood pressure increases as your weight increases. Being overweight can also lead to sleep apnea, which can also increase your blood pressure. Establishing a routine of healthy habits makes it easier to keep your weight in a healthy range.
2. Exercise. The AHA recommends getting 150 minutes of exercise each week (or about 30 minutes five days a week). Regular exercise can help lower your blood pressure by up to 5 to 8 mm/Hg. Consider walking, jogging or bicycling to stay active. Strength training twice a week can also help reduce your blood pressure.
3. Eat healthy. Choose a low-fat, low-sodium diet rich in whole grains, fruits and vegetables. Opt for lean meats, fish (salmon), poultry, low-fat dairy, beans and peas. Read your food labels, checking the portion size and contents for sodium and saturated fats, and avoid processed foods.
4. Check your sodium intake. The AHA recommends no more than 2,300 mg a day and an ideal limit of 1,500 mg daily. Limit processed foods, as they tend to be higher in sodium content, and try to avoid adding salt to your food. A quarter teaspoon of salt has about 575 mg of sodium.
5. Quit smoking. Quitting smoking not only lowers your blood pressure but also has many other health benefits.
6. Reduce stress. High stress levels can negatively affect your health. If you can, avoid things that trigger stress or find positive ways to deal with those stress triggers. Plan your day to focus on a few top priorities each day. Also, try practicing gratitude, making time for activities you enjoy and getting enough sleep each day.
7. Get support. Work with your doctor to discuss changes you can make to benefit your health. Talk to family members about the changes you are making and ask for their support in your journey.