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10 Ways to Naturally Reduce Blood Pressure

If you have high blood pressure, you’re certainly not alone. It’s one of the most common health conditions in the United Kingdom, affecting more than 32% of adults* Many people choose to take prescription medications to combat this condition, but there are ways to naturally reduce blood pressure that are just as effective and don’t come with side effects or risks. These 10 ways to naturally reduce blood pressure can help you keep your blood pressure levels under control while also improving your overall heart health.

1) Avoid Common Salt Mistakes

Many people think that eating too much salt leads to high blood pressure, but in reality, those who get a lot of sodium from processed foods or junk food are at risk. Those who cook at home or avoid processed snacks can take control of the sodium in their diet and keep their blood pressure healthy. 1) Keep an eye on the amount of added salt you're using during cooking; don't be afraid to ask for help if you need it! 2) Opt for whole grains instead of white rice when you're craving carbs. 3) Try to limit junk food. 4) Reach for fruit as snacks when you're craving something sweet - and don't forget about veggies! 5) When cooking, try roasting vegetables instead of boiling them. 6) Stay away from processed snacks by making your own yogurt with fresh milk, frozen fruit, and honey. 7) Skip the junk food aisle in favour of healthy options like edamame beans or organic peanut butter.

2) Opt for Oily Fish Over Meat

The easy way to reduce blood pressure is by consuming fish. Oily Fish is a rich source of Omega-3s, which helps reduce inflammation and consequently, lowers blood pressure. Red meat, on the other hand, has been shown in studies to increase the risk of heart disease, high cholesterol levels, and high blood pressure. So if you are looking for an easy way to naturally lower your blood pressure, try replacing red meat with fish.

Oily Fish Sources:

  • Salmon

  • Mackerel

  • Sardines

  • Anchovy

  • Tuna

  • Herring

3) Increase Magnesium Intake

Magnesium is the mineral that your body needs to maintain good health. Magnesium works with calcium, phosphorous, potassium and vitamin D to make up the matrix that builds strong bones and teeth. It also plays a major role in regulating heart rhythm and blood pressure. Foods rich in magnesium include lean meat, whole grains, nuts, soy products and dark green vegetables. Be sure to include these foods in your diet on a regular basis for optimal health benefits.

4) Include Turmeric in Your Diet

One powerful food that helps reduce blood pressure is Turmeric. Turmeric is a plant with yellow or orange-coloured roots, native to south and southeast Asia. Curcumin is the active ingredient in turmeric. It has been used for medicinal purposes for centuries. In lab studies it was found that curcumin can reduce blood pressure in just one dose by around ten points systolic and five points diastolic.

5) Increase Potassium Intake

Potassium is an important mineral because it helps your body do everything from digesting food to regulating blood pressure. It's a crucial part of any healthy diet and you can increase your intake by eating a lot of potassium-rich foods, such as avocados, oranges, bananas, and sweet potatoes. These are just some examples of foods high in potassium. Be careful not to overindulge though as too much potassium may have adverse effects on the heart.

6) Eat Foods Rich in Flavonoids

The flavonoids found in some foods have been shown to relax blood vessels, thereby relieving chronic high blood pressure. Black currants, red grapes, and green tea all contain these compounds.

Consume 3-5 servings of Omega-3 Fats

Omega-3 fatty acids are found in fish oil, canola oil, and flax seed oils and are important for the health of the cardiovascular system. Omega-3s are essential because they cannot be made by our bodies and must be obtained through diet or supplements.

7) Get Enough Sleep

We all know that feeling of being tired. It can be difficult to function, which makes you cranky and more prone to anger. Studies have shown that insufficient sleep can lead to chronic inflammation, which in turn can raise your blood pressure. People who sleep for less than six hours per night are at greater risk of getting hypertension. Lack of sleep has also been shown to negatively affect cardiovascular health and produce high levels of cholesterol and triglycerides in the body, increasing the risk for heart disease and stroke respectively. Getting enough sleep every night is crucial for maintaining a healthy lifestyle. Make sure you're setting aside an adequate amount of time for rest each day by going to bed early and waking up early.

8) Keep Stress Under Control

Too much stress can cause your blood pressure to skyrocket. Here are some simple ways to reduce your stress:

-Seek out positive relationships.

-Take care of yourself, make sure you're getting enough sleep and make time for fun activities that help you relax.

-Meditate, pray or do yoga regularly.

-Exercise regularly. Get at least 150 minutes a week and include both moderate aerobic activity and muscle-strengthening exercises in your routine.

9) Eat an Anti-Inflammatory Diet

An anti-inflammatory diet can help lower your blood pressure. A study in the European Journal of Nutrition found that participants who followed a Mediterranean diet rich in fish, olive oil, nuts, and vegetables experienced significant reductions in their blood pressure. Other research has also shown that curcumin (found in turmeric) decreases inflammation and lowers blood pressure as well.

10) Expose Yourself to Sunlight

One of the best ways to naturally reduce blood pressure is by getting outside and exposing yourself to sunlight. This can be done through walking or by laying down with your feet up on a chair, which will make it easier for your feet and hands to receive exposure.

If you are after some more personalised tips on how to reduce your blood pressure please get in in touch! You can book a free mini-consultation with me using the button below.

*ONS 2023

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