4 Ways to Naturally Get Your Blood Pressure Down?

Have you ever wondered “how can I get my blood pressure down without medications?” There is good evidence out there that in addition to pharmacological or medication therapy, there are several methods that could help you get your blood pressure. Here I’ll talk about the 4 of the 8 most common ways you can lower your blood pressure without medications.

8 Ways You Can Lower Your Blood Pressure Without Medications

1. Lose extra pounds and watch your waistline 5-20 mmHg per 10kg (22 lbs) weight lost
2. Eat a healthy diet higher in potassium. 8-14 mmHg
3. Exercise regularly. 4-9 mmHg
4. Reduce sodium in your diet. 3-8 mmHg
5. Limit the amount of alcohol you drink. 2-4 mmHg
6. Cut back on caffeine
7. Reduce your stress
8. Stop Smoking

Weight Loss

Blood Pressure tends to increase with weight. By losing at least 10 lbs you can help lower your blood pressure. Also carrying extra weight around the waist can further worsen your blood pressure if your waistline is > 40 inches in men or > 35 inches in women.

Healthy Diet ( DASH or higher potassium diet)

You can significantly lower your blood pressure by eating a diet consisting of more whole grains, fruits, vegetables, and nuts. This is known as the DASH (Dietary Advances to Stop Hypertension, no relationship to Mrs. Dash) diet. You can get a full list of the dietary requirements here. Even more interestingly you can get some of same benefits of the diet by just eating more potassium, studies show that you decrease your blood pressure by about 4 mmHg.

Exercise Regularly

Regular exercise of as little as 30 minutes a day, several times a week can lower your blood pressure. So get out there and just be more active, whether its walking, dancing, jogging, swimming, or cycling. Talk to your doctor about developing an exercise program.

Reduce the Sodium in Your Diet

You are on a website called salt-free.com, right? So this one makes should make sense. Even small decreases can help. Most people should have a diet of less than 2300 mg, although the average American diet (due to fast foods and processing) have more than 4000 mg. Even less sodium should be consumed if you are salt sensitive, which is more common in African-Americans, those over age 50, patients with heart disease, diabetes, or kidney disease. The first way to do so is decrease your fast food consumption. Next, eat less processed food. If the food can be stored or quickly prepared, chances are there is too much sodium added. Also avoiding salt or condiments (all of our products are salt-free). Lastly use caution with sandwiches as bread is a hidden source of sodium and deli meat is processed and very rich in sodium. Look for salt free or low sodium options (like our salt free hot sauce).