17 Ways to Lower Your Blood Pressure

Lower blood pressure

For good reason, high blood pressure (hypertension) is known as the "silent killer." It frequently has no symptoms but poses a significant risk of heart disease and stroke. These illnesses are also among the leading causes of death in the United States. Almost half of U.S. adults have high blood pressure.

And so, in this article today, we will bring to you this health tip that will help you know some of the seventeen best ways that you can use to lower your Blood Pressure.

The 17 Best Ways to Lower your Blood Pressure

The measurement of your blood pressure is in millimeters of mercury, abbreviated as mm Hg. The measurement is comprised of two numbers;

  1. Systolic blood pressure. The top number represents the force of the pressure when your heart pushes blood into the arteries throughout the rest of your body.
  2. Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is filling and relaxing.

Your blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The greater the narrowing of your arteries, the higher your blood pressure.

A blood pressure reading of less than 120/80 mm Hg is considered normal. A blood pressure of 130/80 mm Hg or higher is considered high. If your numbers are higher than normal and more than 130/80 mm Hg, you have elevated blood pressure. This indicates that you are at risk of developing high blood pressure.

Nevertheless, we have great news for you today. With this article, you will learn all the necessary things you can do that will help you lower your blood pressure and make a very drastical change in numbers if your numbers were either more than normal or lower than normal.

Here are some 17 effective ways to lower your blood pressure levels.

1. Increase activity and exercise more

A meta-analysis of 65 studies suggests that aerobic and resistance exercise can significantly lower blood pressure, especially for men.

Sedentary older adults who participated in aerobic exercise training reduced their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic in a 2013 study . These results are as good as some blood pressure medication.

As you increase your heart and breathing rates on a regular basis, your heart becomes stronger and pumps with less effort. This reduces blood pressure and puts less strain on your arteries.

How much activity should you strive for?

A 2019 report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week

If finding 40 minutes at a time is difficult, there may still be advantages to dividing the time into three or four 10- to 15-minute segments throughout the day.

Similar recommendations are made by the American College of Sports Medicine. But you don’t have to run marathons. Increasing your activity level can be as simple as:

  • Using the stairs
  • Walking instead of driving
  • Doing household chores
  • Gardening
  • Going for a bike ride
  • Playing a team sport

 Simply do it on a regular basis and work up to at least half an hour of moderate activity per day.

Tai chi is an example of a low-intensity activity that can yield significant results. A 2017 review of the effects of tai chi on high blood pressure found that it reduced systolic blood pressure by 15.6 mm Hg and diastolic blood pressure by 10.7 mm Hg when compared to no exercise at all.

According to a 2014 review of exercise and blood pressure reduction, there are numerous exercise combinations that can lower blood pressure.

These exercises include;

  • Resistance training
  • High-intensity interval training
  • Short bouts of exercise throughout the day
  • walking 10,000 steps a day
  • Aerobic exercise

Ongoing research indicates that even light physical activity can be beneficial, particularly for older adults.

2. Lose weight if you’re overweight

Losing 5 to 10 pounds if you're overweight can help lower your blood pressure. You'll also reduce your chances of developing other medical issues.

If you're overweight, losing 5 to 10 pounds can help lower your blood pressure. You will also lower your chances of developing other medical problems.

3. Cut back on sugar and refined carbohydrates

Many studies have shown that limiting your intake of sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

According to one 2014 study, sugar, particularly fructose, may raise blood pressure more than salt. Sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic in trials lasting at least 8 weeks.

Sugar, particularly fructose, may raise blood pressure more than salt, according to one 2014 study. Sugar raised blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic in at least 8-week trials.

Another advantage of a low carbohydrate, low sugar diet is that you feel fuller for longer because you consume more protein and fat.

4. Eat more potassium and less sodium

Increasing your potassium intake and reducing your salt intake can also help to lower your blood pressure.

Potassium is a two-for-one winner because it reduces the effects of salt in your system while also relieving blood vessel tension. Potassium-rich diets, on the other hand, may be harmful to people with kidney disease, so consult your doctor before increasing your potassium intake.

It's simple to consume more potassium. Potassium is naturally abundant in a wide variety of foods. Here are a few examples:

  • Fish
  • Fruits, such as bananas, apricots, avocados, and oranges
  • Vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach
  • Low dairy foods such as milk and yogurt

It's worth noting that everyone reacts differently to salt. Some people are salt-sensitive, which means that consuming more salt raises their blood pressure. Others are salt-intolerant. They can consume a lot of salt and excrete it in their urine without having high blood pressure

The National Institutes of Health recommends reducing salt intake using the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet emphasizes;

  • Low sodium foods
  • Fruits and vegetables
  • Low fat dairy
  • Whole grains
  • Fish
  • Poultry
  • Beans fewer sweets and red meats

5. Eat less processed food

The majority of the extra salt in your diet comes from processed foods and restaurant foods, not from your salt shaker at home.. Popular high salt items include:

  • deli meats
  • canned soup
  • pizza
  • chips
  • other processed snacks
To compensate for the loss of fat, foods labeled "low fat" are typically high in salt and sugar. Fat gives food flavor and makes you feel full.

Cutting back on — or, better yet, eliminating — processed foods will help you consume less salt, sugar, and refined carbohydrates. All of this can lead to a drop in blood pressure.

Make it a habit to read nutrition labels. According to the Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high

6. Stop smoking

It may be difficult, but it is worthwhile: quitting smoking is good for your overall health. Smoking causes an immediate but temporary increase in blood pressure as well as an increase in heart rate.

Tobacco chemicals can raise blood pressure in the long run by damaging blood vessel walls, causing inflammation, and narrowing arteries. Blood pressure rises as a result of hardened arteries.

The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke.

A study found that nonsmokers who could go to smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers who lived in areas with no smoke-free policies affecting public places.

7. Reduce excess stress

We live in a stressful era. Demands at work and at home, as well as national and international politics, all contribute to stress. It is critical to find ways to reduce your own stress for the sake of your health and blood pressure.

There are numerous methods for successfully relieving stress, so find what works best for you. Breathe deeply, go for a walk, read a book, or watch a comedy.

Listening to music on a daily basis has also been shown to lower systolic blood pressure.

Daily music listening has also been shown to lower systolic blood pressure.

A small 2015 study found that acupuncture can reduce both systolic and diastolic blood pressure.

8. Try meditation or yoga

Mindfulness and meditation, including transcendental meditation, have long been used — and researched — as stress-reduction techniques.

Yoga, which commonly entails breathing control, posture, and meditation techniques, can also help to reduce stress and blood pressure.

When compared to those who did not exercise, a 2013 review of yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic.

Yoga practices that included breath control, postures, and meditation were nearly twice as effective as those that did not include all three of these elements.

9. Eat some dark chocolate

Yes, chocolate connoisseurs: Blood pressure has been shown to be lowered by dark chocolate.

Dark chocolate, on the other hand, should contain 60 to 70% cacao. According to a review of dark chocolate studies, eating one to two squares of dark chocolate per day may help reduce the risk of heart disease by lowering blood pressure and inflammation.

The flavonoids present in chocolate with higher cocoa solids are thought to provide the benefits. The flavonoids aid in the dilation, or widening, of your blood vessels.

10. Try these medicinal herbs

Herbal medicines have long been used in many cultures to treat a variety of ailments.

Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.

Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.

Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:

  • Black bean (Castanospermum australe)
  • Cat’s claw (Uncaria rhynchophylla)
  • Celery juice (Apium graveolens)
  • Chinese hawthorn (Crataegus pinnatifida)
  • Ginger root
  • Giant dodder (Cuscuta reflexa)
  • Indian plantago (blond psyllium)
  • Maritime pine bark (Pinus pinaster)
  • River lily (Crinum glaucum)
  • Roselle (Hibiscus sabdariffa)
  • Sesame oil (Sesamum indicum)
  • Tomato extract (Lycopersicon esculentum)
  • Tea (Camellia sinensis), especially green tea and oolong tea

11. Make sure to get good, restful sleep

When you sleep, your blood pressure usually drops. Sleep deprivation can have an impact on your blood pressure. People who are sleep deprived, particularly those in their forties and fifties, are at a higher risk of developing high blood pressure

Getting a good night's sleep can be difficult for some people. These are just a few of the many strategies for getting a good night's sleep

  • .Try setting a regular sleep schedule.
  • Spend time relaxing before bedtime.
  • Exercise during the day.
  • Avoid daytime naps.
  • Make your bedroom comfortable.

According to the 2010 National Sleep Heart Health Study, sleeping less than 7 hours per night and more than 9 hours per night was associated with an increased risk of high blood pressure.

Sleeping less than 5 hours per night on a regular basis has been linked to an increased risk of long-term high blood pressure.

12. Eat garlic or take garlic extract supplements

Fresh garlic or garlic extract are both widely used to lower blood pressure.

A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg

A time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets, according to a 2009 clinical study.

 13. Eat healthy high protein foods

A long-term study completed in 2014 discovered that people who consumed more protein had a lower risk of developing high blood pressure. Those who consumed an average of 100 grams of protein per day had a 40% lower risk of having high blood pressure than those who followed a low protein diet.

Those who also increased their intake of regular fiber saw a 60 percent reduction in risk.

A high protein diet, on the other hand, may not be suitable for everyone. Those with kidney disease should exercise caution. It is best to consult with your doctor

Most diets make it relatively simple to consume 100 grams of protein daily.

  • Protein-rich foods include:
  • fish, such as salmon or canned tuna in water
  • eggs
  • poultry, such as chicken breast
  • beef
  • beans and legumes, such as kidney beans and lentils
  • nuts or nut butter, such as peanut butter
  • chickpeas
  • cheese, such as cheddar

A 3.5-ounce serving of salmon may contain up to 22 grams of protein, whereas a 3.5-ounce serving of chicken breast may contain up to 30 grams of protein.

A half-cup serving of most types of beans contains 7 to 10 grams of protein, making it a good vegetarian option. 8 grams of protein would be provided by two tablespoons of peanut butter.

14.Take these BP-Lowering Supplement

These supplements are widely available and have shown promise in terms of lowering blood pressure:

Omega-3 polyunsaturated fatty acid

Including omega-3 polyunsaturated fatty acids or fish oil in your diet can have a variety of benefits.

A meta-analysis of fish oil and blood pressure discovered a 4.5 mm Hg systolic and 3.0 mm Hg diastolic blood pressure reduction in those with high blood pressure.

Protein derived from whey

This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure.

Magnesium

Magnesium deficiency has been linked to high blood pressure. According to a meta-analysis, magnesium supplementation reduced blood pressure slightly.

Citrulline

Oral L-citrulline is a precursor in the body to L-arginine, a protein building block that may lower blood pressure.

15. Consume less alcohol

Even if you're in good health, alcohol can cause blood pressure to rise.

It is critical to consume alcohol in moderation. According to a 2006 study, drinking alcohol raises blood pressure by 1 mm Hg for every 10 grams consumed. A standard drink contains 14 grams of alcohol.

What exactly is a typical drink? 12 oz beer, 5 oz wine, or 1.5 oz distilled spirits

16. Consider cutting back on caffeine

Caffeine raises blood pressure for a short period of time.

In a 2017 study, 18 participants had their systolic blood pressure raised for 2 hours after drinking 32 ounces of either a caffeinated or an energy drink. Participants who drank a caffeinated beverage experienced a faster drop in blood pressure.

Caffeine tolerance varies from person to person. If you are sensitive to caffeine, you should limit your coffee consumption or try decaffeinated coffee.

Caffeine research, including its health benefits, has recently garnered considerable attention. A variety of personal factors influence the decision to cut back.

An older study discovered that if you already have high blood pressure, caffeine has a greater effect on raising it. However, the same study recommended additional research on the subject.

17. Use prescribed medication

If your blood pressure does not fall or remains high after making these lifestyle changes, your doctor may prescribe medication.

They are effective and will benefit you in the long run, particularly if you have other risk factors. Finding the right combination of medications, on the other hand, can take some time.

Final though on  Ways to Lower your Blood Pressure

Hypertension is a very important disorder in aged people and is associated with higher risk of cardiovascular morbidity and mortality. The fact of reducing blood pressure values decreases the risk for cardiac death as well as neurological, metabolic, and musculoskeletal system squealed in aged people.

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