Natural Ways to Lower Your Blood Pressure

Sometimes losing weight isn’t just about feeling better in our own skin or being able to confidently fit into a pair of skinny jeans. Self-love and confidence are super important, don’t get me wrong, but as we creep into our 30’s and beyond, the reality that excess weight can cause serious conditions like high blood pressure, diabetes, chronic pain, and other inflammatory conditions sinks in. The good news is as you lose weight, many of these conditions correct themselves. If you have or are at risk for hypertension, the even better news is you’ll start to notice changes in your blood pressure even before you notice changes on the scale.

So what exactly is hypertension, anyway?

Hypertension, or high blood pressure, is a condition in which the pressure of blood running through your arteries is higher than it should be. High blood pressure increases your risk for heart attack and stroke, so it’s important to keep an eye on it.

You’ve probably noticed that blood pressure is actually recorded as two numbers. That’s because blood pressure is a measure of two forces – systolic and diastolic pressure. Systolic pressure is the pressure of the blood as it’s being pumped out of your heart. Diastolic pressure is a measure of the arterial pressure (blood pressure in your arteries) between heart beats. Blood pressure is read as systolic over diastolic blood pressure and is measured in millimeters of mercury (mmHg). Optimal blood pressure is around 120/80 mmHg. Here’s a quick chart to show you how blood pressure is classified:

Classification
Optimal
Normal
Prehypertension
Stage 1 Hypertension
Stage 2 Hypertension
Stage 3 Hypertension

Systolic BP
<120
120-129
130-139
140-159
160-179
>180

Diastolic BP
<80
80-84
85-89
90-99
100-109
>110

what causes high blood pressure?

Although genetics do play a role, blood pressure is largely determined by lifestyle choices. Poor diet, stress, lack of exercise, smoking, and even environmental exposure to heavy metals all contribute to high blood pressure. In particular, when it comes to diet, these are the main contributors:

• Excessive calorie intake

• High sodium-to-potassium ratio

• Low fiber, high sugar diet

• High consumption of saturated fat and low consumption of omega-3 fats

• Diet low in calcium, magnesium and vitamin C

• Excessive alcohol and/or caffeine intake

How to lower blood pressure naturally

The good news is, since diet and lifestyle factors are the main contributors, you can reverse or lower your high blood pressure through diet and lifestyle, too. Here’s how:

1. Manage your stress. Practice stress management techniques like deep breathing or diaphragmatic breathing exercises; yoga; meditation; biofeedback; or progressive muscle relaxation.

2. Quit smoking. If you smoke, quit. Talk to your doctor or work with a qualified practitioner to find a quitting method that works for you.

3. Increase your physical activity. Aim to get at least 20 minutes of mild- to moderate-intensity exercise three times a week (walking, jogging, biking, yoga, Pilates, swimming).

4. Reach and maintain a healthy weight. Even a 5% weight loss will have measurable effects on health risk factors including blood pressure.

5. Improve your diet. Eat a whole food-based diet rich in fruits and vegetables. Fruits and vegetables, along with other plant foods, are naturally low in sodium and high in potassium, antioxidants, fiber, and other nutrients that help lower blood pressure.

   Here are some guidelines:

   • Limit sodium to 1500mg per day or less

   • Aim to get twice as much potassium as sodium (4700mg/ day recommended)

   • Cut back on caffeine and alcohol

   • Limit processed and fast foods

   • Eat more fruits and vegetables

   Some of the best foods to help lower blood pressure include:

• Celery

• Garlic and onions

• Nuts and seeds

• Cold water fish (salmon, mackerel)

• Green leafy vegetables

• Whole grains and legumes

• Foods high in vitamin C (broccoli, bell peppers, citrus fruit)

• Foods rich in flavonoids (berries, cherries, grapes, red kidney beans)

You can also try sipping on hibiscus tea (3 cups per day has shown to help lower blood pressure) and/ or supplementing with 200-300mg CoQ10 per day to help lower your blood pressure.

Remember, small changes add up to big results over time! If you’re feeling overwhelmed, start with one small change like walking for 10 minutes or adding one fruit or veggie each day. As you feel comfortable, you can add in more healthy habits until your blood pressure is in the optimal range. If you’re currently taking medication, be sure to monitor your blood pressure regularly and work with your doctor to adjust your dosage as needed.