9 NATURAL WAYS TO REDUCE BLOOD PRESSURE

Many people aren’t aware that they have high blood pressure, which places them at risk for heart attacks, stroke, and kidney dysfunction. Fortunately, there are many natural ways to maintain a healthy blood pressure.

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WHAT IS THE IDEAL BLOOD PRESSURE AND WHAT DO THE NUMBERS MEAN?
Normal blood pressure is 120/80 mmHg (mmHg = millimetres of mercury). This means that the pressure at which the heart is pumping blood through the arteries (called the systolic pressure) pushes the mercury in the monitor up 120 mm. The second measurement (called diastolic) is the pressure measured when the heart relaxes and blood flows back to fill the heart again.

It’s easy to have your blood pressure checked at a day hospital or pharmacy clinic. If your blood pressure is slightly elevated, there are simple lifestyle changes that can make a valuable contribution to stabilising blood pressure so that you don’t need medication. Even if you are already on medication for high blood pressure, try these tips for a beneficial effect.

1. CUT DOWN YOUR SALT INTAKE
Salt (sodium chloride) results in the body retaining water which puts extra pressure on your blood vessels. Check food labels for hidden sources to avoid, e.g. processed meats like polony and frankfurters, and soup and stock powders.

2. WALK BRISKLY
Walking is an excellent, easy way to reduce blood pressure. Exercise increases oxygen in the blood so the heart doesn’t have to pump as strongly. Aim for 30 minutes a day 5 days a week, but it’s OK to start with 10 minutes and build it up gradually.

Related article: Is walking good enough exercise?

3. GENTLE EXERCISE TO RELAX
Yoga and other meditative exercises like t’ai chi also reduce blood pressure as the body relaxes. There are lots of free meditation apps that can help you to slow down and focus on calm and quiet.

4. TREAT YOUR HEALTH WITH DARK CHOCOLATE
Yes, healthy chocolate does exist but it must be at least 70% cocoa. The flavonoids in dark chocolate expand the blood vessels, thus reducing pressure. But for chocoholics the catch might be in the ‘therapeutic’ amount – 30 g is the recommended ‘daily dose’.

Related article: What food cravings could be telling you about your health



5. BREATHE DEEPLY
Deep breathing reduces stress throughout the body. Even if you feel you’re not the meditative type, just breathing slowly and deeply can help you relax. Just 5 minutes every morning and evening will make a difference.

6. EAT POTASSIUM-RICH FOODS TO REDUCE BLOOD PRESSURE
Why potassium? It enhances the elasticity of the blood vessel walls so they are relaxed and therefore create less resistance. Potassium also helps flush out sodium (salt) in the blood. Good sources are: avocado, squash, sweet potato, spinach, bananas, and dried fruit like raisins and prunes.

Related article: 7 Foods that pack a potassium punch – and why

7. CUT OUT THE CAFFEINE
Caffeine can have a tightening effect on blood vessels, thus causing more pressure, as well as increasing anxiety, agitation and stress. One cup of filter coffee contains twice as much caffeine as a cup of tea. Try herb teas like rooibos and chamomile for 0% caffeine, but note that green tea, although it has many health benefits, is not caffeine-free.



8. STROKE YOUR PETS
Stroking your dog, cat or rabbit for 15 minutes can reduce your blood pressure by 10%, according to a study investigating the benefits of pet ownership. It releases feel-good hormones that reduce blood pressure. A bonus is that it boosts your immune system too.

9. LISTEN TO SOOTHING MUSIC
So many of these tips relate to ways of reducing stress. An Italian study of people taking blood pressure medication asked them to spend 30 minutes a day listening to classical, Celtic or Indian music. After a week, their blood pressure readings were lowered by about 4 mmHg.

https://www.menshealth.com/health/a20686286/high-blood-pressure-potassium-foods/

https://www.menshealth.com/health/g19542077/lower-blood-pressure-without-medication

https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast

https://www.countryliving.com/uk/wellbeing/a23503266/petting-dog-lowers-blood-pressure/