Naturally Lower Your Blood Pressure in 7 Easy Ways

Clinical Herbalist Reviewed on July 28, 2009 by Paulina Nelega, RH
Posted in Blog

In this day and age, doctors have us convinced that there is a pill for every type of ailment and condition.

However, there are other, more natural ways to cure any ailment or disease without having to take chemical filled pills.

Hypertension, or high blood pressure, can also easily be lowered by using very natural means.

Sometimes referred to as the silent killer, high blood pressure can sneak up on you without there being any obvious symptoms. However silent it is, it can put you at a greater risk for heart disease, kidney disease and even stroke.

Therefore, lowering your blood pressure should be your number one priority! By simply making lifestyle changes you can not only avoid having to take pharmaceutical drugs, you can also help them to work better if you have to take them.

Even lowering your systolic pressure reading by two points can reduce the occurrence of a stroke by nearly 6% and coronary artery disease by about 4%.

Before starting anything holistic, be sure to tell your doctor, so that he can monitor your success.

Here are 7 easy ways that you can naturally lower your blood pressure:

1. Slim down.
Even though this is probably the hardest, natural way to reduce your blood pressure, it can be the most rewarding. Losing 22 pounds of excess weight can help lower your blood pressure by 5 to 20 points. Another benefit to weight loss is that it also adds on a few more years to your life expectancy.

2. Try to follow the DASH diet plan.
The DASH diet plan, which stands for Dietary Approaches to Stop Hypertension, is low in fat, sweets, and sugar filled drinks. It is also high in fruit and veggies as well as low-fat dairy. Researches claim that just by simply following this dietary plan, you can expect to lower your systolic blood pressure reading by nearly 8 to 14 points, making this diet as effective as some pharmaceutical drugs! If the DASH diet plan seems too hard to follow, then concentrate on ingesting more potassium by eating a diet that is rich in fish, dairy, fruits and vegetables.

3. Reduce your alcohol and sodium intake.
By reducing the amount of alcoholic drinks to only 2 drinks per day if you are a man and 1 a day if you are a woman, you can easily and naturally lower your blood pressure by 2 to 4 points. Most people consume an excess of sodium daily anyway, but consciously being aware of how much sodium you actually consume and reducing your intake to only 2400 mg per day could help your lower your blood pressure by 2 to nearly 8 points.

4. Take supplements.
As we grow older our bodies produce less calcium so it is always a good idea to take a calcium supplement. Just be sure to take at least 1,000 mg a day if you are under the age of 50 or 1,200 mg if you are over the age of 50.

Vitamin C is another supplement that everybody should be taking at least 500mg per day. Research has proven that with long term use, vitamin C can work just as well as pharmaceutical drugs in lowering your blood pressure. In fact, one such study showed a 9% drop in a person’s high blood pressure after only a month’s use.

Other supplements to try are alpha lipoic acid and acetyl-L-carnitine. Most people have high blood pressure as a result of non-relaxing blood vessels, meaning they do not dilate as they should. A recent study showed an increase in the diameter of the arteries in people who consumed 200 mg of alpha lipoic acid and 500 mg of acetyl-L-carnitine during an 8 week period. This powerful duo also helped lower their blood pressure as well.

Lastly, try to consume a lot of omega-3 fatty acids through eating fatty fish or by swallowing a high quality fish oil supplement. A Japanese study found that men who had consumed the highest amounts of omega-3 also had the lowest blood pressure.

5. Remember to exercise.
You can quickly lower your blood pressure by 4 to 9 points, just by exercising for 30 minutes at least 5 to 7 days a week.

6. Remember to sleep.
Going to bed early and getting at least 8 hours of sleep can truly help in naturally lowering your high blood pressure.

7. Try not to stress.
Stressing over something can cause your blood pressure to rise. Too much stressing can cause your blood pressure to stay permanently elevated. Try to relax more.

Photo Credit: House of Sims

Read also: The Pro’s and Con’s of a Fruitarian Diet

Our Expert

Paulina Nelega, RH
Paulina Nelega, RH, has been in private practice as a Clinical Herbalist for over 15 years. She has developed and taught courses in herbal medicine, and her articles on health have appeared in numerous publications. She is very passionate about the healing power of nature. Ask Dr. Jan

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