- Exercise Regularly
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
- Consume a diet rich in whole foods and ditch all processed and refined foods
Eating a diet that is rich in vegetables, fruit, complex carbohydrates (such as oats, brown rice, quinoa, kumera, pumpkin), good quality protein and healthy fats can help to lower blood pressure.
Refined foods such as simple carbohydrates (white breads, white rice, pasta) and sugar may raise blood pressure. Some studies have shown that low-carb diets may help reduce blood pressure.
- Reduce Your Sodium Intake
In many studies salt has been linked to high blood pressure and heart events, like stroke. Reduce processed and refined foods which are high in sodium and use sea salt and himalayan salt instead.
- Reduce Alcohol Intake
Drinking alcohol in large quantities may rise blood pressure. Limit your alcohol intake and enjoy a few alcohol-free days each week.
- Eat More Potassium Rich Foods
Potassium rich foods helps counteract the effects of sodium and guard against hypertension. Focus on less processed foods and more fresh, whole foods. Coconut water is a great choice if you want something a little bit sweet to drink throughout the day, or add this to a smoothie.
- Learn to manage stress
Stress is hugely related to an increase in blood pressure. When you’re under a lot of stress your body is constantly in the fight-or-flight mode. On a physical level this means a faster heart rate and constricted blood vessels. Incorporate a stress management/mindfulness practice into your lifestyle daily for 5-15 minutes. This could be meditation, diaphragmatic breathing (aka belly breathing), have a bath, read a book, listen to soothing music, write in a journal, you may need to work less or sleep more to rest the body.
Deep belly breathing alone can activate the parasympathetic nervous system, which helps to slow down your heart rate and lower blood pressure.
- Lose weight
Losing weight supports heart health as your blood vessels do a better job of expanding and contracting, making it easier for the heart to pump blood.
- Consider supplementation
One of the main causes of high blood pressure is inflammation in the arteries over time. Studies have shown consuming fish oil which is high in EPA and DHA forms of omega-3 fatty acids can help to reduce inflammation in the body. So, taking a high quality fish oil supplement daily with meals is a great natural way to help support and lower blood pressure. (Talk to your health care practioner about a good brand and dosage level for you).
Another supplement to consider is magnesium. This mineral magnesium is amazing because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure, and many nowadays have a magnesium deficiency. (Talk to your health care practioner about a good brand and dosage level for you).Coenzyme Q10, more commonly known asCoQ10 is another beneficial supplement, is an antioxidant critical for supporting heart health. It’s crucial if you’ve ever been on blood pressure or in particular, cholesterol-lowering medication. (Talk to your health care practioner about a good brand and dosage level for you).