5 Natural Ways To Lower Blood Pressure

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5 Natural ways to lower blood pressure

1. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.

However, it can’t hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress.

2. Try meditation or yoga

Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress.

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didn’t exercise.

Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didn’t include all three of these elements

3. Get moving

It doesn’t take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. “Make sure you’re doing something you love, or it won’t stick,” says Fisher. “For some that means dancing; for others, biking or taking brisk walks with a friend.” Even everyday activities such as gardening can help.

4. Drink less alcohol

Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure.

While some research has suggested that low to moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects.

In the United States, moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males. If you drink more than that, it might be best to consider reducing your intake.

5. Eat calcium-rich foods

People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem to be linked to healthful levels.

For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. However, some individuals may require higher amounts, including older adults.

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. Here is a list of calcium-rich plant-based foods.

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