During a recent visit to the doctor, a family member was informed that his blood pressure readings were elevated. If there isn’t an improvement by the next appointment, he may need to consider medication.
This trend is increasingly common among Americans, particularly after the American Heart Association and the American College of Cardiology revised the threshold for “high” blood pressure from 140/90 to 130/80. Consequently, almost half of U.S. adults now fall into the high blood pressure category.
This family member is reluctant to take medication due to concerns about potential side effects. Therefore, he asked me to explore effective natural strategies to lower his blood pressure before his upcoming medical follow-up. If these methods can be enjoyable and budget-friendly, that would be an added advantage.
Note: If you’ve been prescribed medication for hypertension, it is essential to adhere to your physician’s guidance. Ignoring high blood pressure can lead to life-threatening conditions such as stroke. Thus, it’s not advisable to stop medication in favor of natural remedies alone. That said, you can continue your prescribed treatment while incorporating healthier lifestyle choices.
1. Take a new approach to quitting smoking
Smoking poses a severe threat to blood pressure health. Quitting can be extremely challenging, which explains why many find it difficult to stop.
Utilizing successful strategies can boost your chances of quitting for good. For instance, you might consider free apps like LIVESTRONG MyQuit Coach or Smoke Free. Counseling and anti-nicotine medications are also effective, but if finances are a concern and insurance doesn’t cover them, start with the free apps. (See also: 14 Smartphone Apps That Simplify Self-Care)
2. Put on some music
A review conducted by the U.S. National Library of Medicine and National Institutes of Health indicated that listening to music can help lower blood pressure by alleviating anxiety, although more research is needed to define the best conditions for such therapeutic listening. Nevertheless, if you have a collection of calming songs, feel free to play them as needed for a dose of tranquility.
3. Cook at home
You might believe your salt intake is manageable because you don’t sprinkle salt on your meals, but a significant portion of sodium in our diets, about 71% according to the CDC, comes from restaurant and processed foods.
The CDC points out that “a minimal amount of the sodium we consume comes from the salt shaker,” urging Americans to reduce their intake. Therefore, while eating out is convenient, preparing meals at home can significantly reduce sodium consumption and generally prove to be more economical. (See also: 25 Affordable Foods High in Nutrition)
4. Spice it up
When you cook at home, you can further cut down on sodium by using spice alternatives such as garlic, onion powder, and black pepper. Certain herbs are also known for their potential to lower blood pressure; these include basil, cinnamon, ginger, turmeric, and garlic. I personally save a lot by buying spices online in bulk. (See also: 12 Foods Nutritionists Recommend Splurging On)
5. Pay attention to your breathing
Engaging in deep breathing can enhance various aspects of health, including managing blood pressure levels.
As noted by Dr. Naomi Fisher from Harvard Medical School, deep breathing is often encouraged before blood pressure assessments. However, integrating it into your daily routine—especially if prone to stress—can provide substantial benefits for blood pressure control.
For those who fear forgetting to include deep breathing in their routine, numerous apps exist to guide you, available for free or for under $4. (See also: 6 Meditation Alternatives for Active Minds)
6. Discover enjoyable exercise
The American Heart Association recommends at least two and a half hours of exercise per week, in sessions of ten minutes or more. You could opt for a treadmill or ask yourself what kind of enjoyable activity you could do for 30 minutes each day.
I prefer to combine exercise with errands, which saves gas and parking fees. For example, I might briskly walk to the craft store and ATM today, and bike to the grocery store tomorrow. For some, incorporating social aspects—like scheduling sports games or Zumba classes, or planning walking dates with friends—can make exercising more appealing.
And yes, sex can count as exercise. Although most intimate activities last about six minutes, the AHA suggests at least ten-minute exercise sessions, so consider that if you’re thinking of sex as your workout for the day. (See also: These 7 Exercises Proven to Boost Happiness)
7. Indulge in smart desserts
While a hot fudge sundae isn’t the answer to lowering blood pressure, certain sweet treats can help.
Increasing potassium intake can counter sodium’s effects; thus, along with reducing sodium, consider incorporating potassium-rich foods like bananas, yogurt, and avocados. Plus, the flavonols in dark chocolate are linked to blood pressure reduction. Why not whip up a smoothie featuring dark chocolate, banana, and yogurt? (See also: 15 Compelling Reasons to Eat More Chocolate)
8. Get a furry friend
Research indicates that having a pet, especially a dog, can significantly reduce blood pressure. This is primarily due to the emotional benefits of pet ownership and the exercise needed to take care of a dog.
If you cannot adopt a pet, spending time with one can still be beneficial. Studies show blood pressure can decrease when interacting with dogs. Volunteering at an animal shelter or visiting a friend’s pet can be effective alternatives. (See also: 5 Unexpected Ways Your Dog Can Save You Money)
9. Prioritize sleep
Insufficient sleep, defined as five hours or fewer nightly, can complicate our ability to manage stress hormones, potentially leading to elevated blood pressure.
Sleep is free and offers numerous health benefits, making it an easy yet valuable way to maintain optimal blood pressure levels. Aim for eight hours of peaceful slumber each night. (See also: How More Sleep Can Improve Your Finances)
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