9 Natural & Effective Ways to Lower Blood Pressure

Certain foods truly can help manage your health conditions to support the healthy functioning of internal systems such as our digestive tract. Food can even boost your energy levels, improve your mood, and lower your blood pressure which is especially important for those managing hypertension.

Nearly half of adults in the United States have high blood pressure, also known as hypertension. Hypertension can occur when there is a force of blood pushing against the artery walls making it consistently too high. Hypertension can lead to an increased risk for heart disease and stroke.

The good news is that there are ways to manage high blood pressure through food choices and lifestyle modifications without having to rely on medications. Here are some science-backed tips to help you lower your blood pressure naturally:

  1. Watch Out for Sodium: Most high salt intake may come from premade meals as they tend to have more salt compared to homemade meals. However, it also can come from prepackaged things like condiments, canned foods, and snacks (like pretzels, crackers, or chips). A suggestion would be to use some substitutes like dried herbs and spices instead of salt when cooking at home in addition to watching your salt intake.
  2. Focus on Potassium: Try incorporating more potassium-rich foods like spinach, legumes, sweet potatoes, or avocados into a diet to balance out the negative effects of salt on your blood pressure. Potassium also helps reduce tension in your blood vessel walls.
  3. Choose Whole Grains: Since whole grains are rich and full of fiber, they may help improve heart health and lower blood pressure and cholesterol levels. Make sure the first ingredients listed on the bread are “whole grain” or “whole wheat.”  Another great way to add more whole grains to your diet is by adding brown rice, whole-wheat pasta, sorghum, and oats.
  4. Get Moving: While sitting on the couch after a long day sounds amazing, getting up and moving more has great heart benefits. Adding at least 30 minutes of moderate exercise five days a week can be a great cure for high blood pressure.
  5. Load Up on Calcium: Calcium not only helps support your bones but it also can support healthy blood pressure. It helps blood vessels tighten and relax when needed, allowing a smoother blood flow, and reducing stress on the artery walls. Adding dairy, yogurt, cottage cheese, cheese, and milk are all great options when it comes to meeting your goals. If you don’t like dairy or are lactose intolerant, you can get your calcium dosage through orange juice or eating kale, tofu, spinach, canned salmon, or canned sardines.
  6. Snack on Nuts and Seeds: By snacking on seeds and nuts can help lower the risk of heart disease, anything from p0istachios, walnuts, almonds, or even sunflower seeds. Nuts have been shown to support heart health with these nuts and seem to provide magnesium and potassium, fiber, antioxidants, and vitamins that may help to reduce blood pressure. Try sprinkling them on any dish: cereal, oats, yogurt, grain bowls, soups, salads, meat, or pasta.
  7. Limit Alcohol: A consistent and excessive use of alcohol daily can increase your risk of hypertension. You don’t have to cut out alcohol completely (unless recommended by your healthcare provider) but following guidelines of serving size instead will help with hypertension.
  8. Eat More Magnesium: Magnesium is involved in over 300 bodily functions and plays a huge role in blood pressure regulation. It is an essential mineral that helps relax blood vessels. It can be found in many delicious foods like whole-wheat bread, pumpkin seeds, almonds, spinach, cashews, black beans, and dark chocolate.
  9. Boost Up on Berries: Berries are rich in natural compounds that play a role in controlling hypertension. Additionally, berries contain lots of fiber and a high-fiber diet positively affects blood pressure.

If you have further questions or want to continue the conversation about high-blood pressure, please consult with your doctor.

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