10 natural ways to lower blood pressure

From restless.co.uk

High blood pressure (also known as hypertension) is a common health condition and, in the UK, one third of adults suffer from it – sometimes without even realising. High blood pressure often has no symptoms, yet it can increase your chances of having a heart attack or stroke.

If you suffer from high blood pressure, you might already be taking medication prescribed by your doctor – but there are lifestyle changes you can make that may help, too.

So, here’s everything you need to know about high blood pressure and how to lower it naturally.

What is normal blood pressure?

Blood pressure measures the force of your blood inside your arteries, and when the force is too high, it can weaken your heart and damage your arteries. This can increase your risk of heart attack, heart failure, stroke, and kidney disease.

Blood pressure is recorded using two numbers, both measured in millimetres of mercury (mmHg). The systolic pressure is the higher number, representing the force with which your heart pumps blood around the body. The diastolic pressure is the lower number, representing the resistance to blood flow in the blood vessels.

Normal blood pressure varies from 90/60 to 120/80, so if your blood pressure is high (140/90 or more) for more than a few weeks, your doctor will likely diagnose you with high blood pressure and may recommend medication. The easiest way to measure your blood pressure is to book an appointment at a pharmacy – you can find your nearest one on the NHS website.

You could also consider buying a blood pressure monitor for use at home. Just make sure that it’s approved for use in the UK. The British and Irish Hypertension Society has a list of validated blood pressure monitors for home use here.

As well as taking medication, there are lots of ways to help lower blood pressure naturally. And, even better, these steps will likely boost your overall health and fitness, too.

10 natural ways to lower blood pressure

1. Maintain a healthy weight

Blood pressure tends to increase as weight increases, so if you’re overweight, losing even a small amount can make a difference. Every kilogram of weight an overweight person loses can reduce their blood pressure by about one millimetre of mercury (mmHg).

Aside from dropping any excess weight, it’s also a good idea to watch your waistline. The fat around our waist is called visceral fat, and too much of it can increase the risk of high blood pressure. Generally speaking, men should aim for their waist to measure less than 40 inches, and women for less than 35 inches.

To get some healthy meals and snack ideas, you might find it helpful to read our articles: 14 quick and healthy snack ideas and 12 healthy recipe ideas.

2. Exercise regularly

We all know that regular exercise is good for our health, and part of this is because it helps lower blood pressure. When you exercise, your heart becomes stronger and better at pumping blood, which helps to relieve pressure in your arteries.

Just 150 minutes of moderate exercise can reduce blood pressure and boost heart health. According to research, exercising more than this will have an even greater effect.

You don’t have to run marathons or pump iron at the gym to see the benefits; moderate aerobic exercise like brisk walking, cycling, swimming, or dancing can all help. A study of sedentary older adults found that participants who did moderate aerobic exercise lowered their blood pressure by 3.9% systolic and 4.5% diastolic on average – results that are just as good as blood pressure medications.e fitness classes

3. Reduce your sodium intake

Reducing your sodium (salt) intake is generally one of the most important ways to lower blood pressure, and research suggests that a low-sodium diet can have the same effect as blood pressure medication.

Many studies show that there’s a link between high sodium intake and high blood pressure, as well as heart conditions and strokes.

If you have high blood pressure, you could try cutting back on salt to see if it helps. Rather than buying ready-made meals that are often high in sodium, try making fresh food yourself and seasoning dishes with herbs and spices instead of salt.

You can learn more in our article: 9 ways to lower your salt intake.

4. Eat a healthy, whole food diet

Eating a fresh and healthy diet low in saturated fat and cholesterol is also a good way to lower blood pressure.

According to the NHS, a low-fat diet that includes lots of fibre (like whole grain rice, bread, and pasta) and plenty of fruit and vegetables helps to lower blood pressure.

It’s also a good idea to cut down on processed foods that are high in salt, sugar, and refined carbs. Examples of these foods include deli meats, tinned soup, pizza, crisps, and other processed snacks. Foods branded as ‘low-fat’ are often high in sugar and salt.

You can find out more in our articles: What are the benefits of a whole food, plant-based diet? and The DASH diet – what is it and what are the pros and cons? The DASH diet (Dietary Approaches to Stop Hypertension) is tailored to help lower blood pressure.

5. Eat more potassium

While eating any foods rich in vitamins and minerals is a good idea, when it comes to lowering blood pressure, it can be helpful to make sure you’re getting enough potassium.

Potassium not only reduces the harmful effects of sodium in your body, but also eases pressure in your blood vessels.

It’s recommended we consume around 3,500mg of potassium each day. However, if you suffer from kidney disease, it’s important not to ingest too much. So if you’re unsure, it’s best to speak to your GP about your optimum potassium level.

Fruits like bananas, apricots, avocados, tomatoes, melons, and oranges are high in potassium, as are vegetables like potatoes, sweet potatoes, mushrooms, peas, leafy greens, and spinach.

For further guidance, check out our article: Everything you need to know about potassium.

6. Limit alcohol

Drinking alcohol in moderation isn’t usually problematic, but drinking too much can raise blood pressure. In fact, around 16% of high blood pressure cases are linked to excessive alcohol consumption.

Studies show that alcohol can raise blood pressure by one mmHg for every 10g consumed. When you bear in mind that the average alcoholic drink contains 14g of alcohol, this can have a significant effect.

Drinking more than 14 units of alcohol a week can have adverse effects on other areas of your health, too. If you’d like to cut back on your drinking, you might find it helpful to read our articles: 10 tips to stay alcohol-free beyond dry January and How to make healthier drink choices.

7. Stop smoking

Smoking is always harmful to health, as every cigarette we smoke causes a temporary spike in blood pressure. The good news is that stopping smoking can help your blood pressure return to normal. Quitting smoking can also reduce the risk of heart disease and improve your overall health.

Plus, the chemicals in tobacco are known to harm blood vessel walls – causing inflammation and narrowing arteries – which leads to higher blood pressure. Studies show that even second-hand smoke can contribute to higher blood pressure.

Our article, 7 tips for quitting smoking, has ideas to help if you’re looking to stop.

8. Cut back on caffeine

If you’ve ever drunk coffee before getting blood pressure measured, you may be aware that caffeine can cause an instant spike. The precise role caffeine plays in blood pressure is still debated, and it can impact people differently. However, some studies suggest that caffeine’s effect on raising blood pressure is more dramatic if your blood pressure is already high.

Still, if you have high blood pressure or think you might be caffeine-sensitive, you may want to try cutting back to see if it affects your blood pressure.

For ideas of other drinks you can enjoy throughout the day, check out our article on making healthier drinks choices.

9. Reduce stress

Chronic stress is believed to be a cause of high blood pressure. When you’re stressed, your heart rate is usually higher, and your blood vessels can become constricted. You might also be more likely to turn to other behaviours that can raise blood pressure further, like drinking more alcohol, smoking, or eating unhealthy food.

While it’s difficult to eliminate all stress from your life, try to identify the main causes. Then think about ways to avoid or better deal with these triggers. Listening to soothing music has been shown to relax the nervous system, and studies show that reducing stress is a good complement to other blood pressure treatments.

For more information on dealing with stress, you might like to check out our articles: 7 tips for coping with stress and anxiety and 9 simple stress relieving activities. Browse well-being events

10. Get more sleep

We’re only beginning to understand how important sleep is for our health, and it can play a role in stabilising blood pressure, too. When sleeping, our blood pressure tends to dip, and studies show that if we don’t get enough sleep, we have an increased risk of high blood pressure.

According to research, regularly sleeping for less than four hours a night is linked to a significant risk in the long term. However, getting six to eight hours of restful sleep a night not only prevents blood pressure from rising, but it can also prevent it from fluctuating – which can be just as dangerous.

If you struggle to get enough restful sleep, head over to our sleep and fatigue section, where you’ll find tips to help you improve your sleep.ind out more

Final thoughts…

Having high blood pressure can lead to various health problems and increase the chances of suffering from a heart attack or stroke. But the good news is that plenty of lifestyle changes can help you lower it.

However, if you have concerns about your blood pressure, you should always speak to your GP, as taking medication could be the best step for you.

For more health information, why not read our articles: 5 tips to help lower cholesterol and 11 healthy heart tips?

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Challenges of Diabetes Weight Loss: Barriers and Breakthroughs

From diabetesincontrol.com

Managing weight is difficult for many people, but when diabetes enters the picture, the struggle becomes even more complicated. Diabetes weight loss often requires balancing blood sugar control, lifestyle modifications, and sometimes the side effects of medications. Imagine trying to drive a car while hitting both the brake and accelerator—it feels that way for many patients working toward meaningful weight reduction. So, what makes weight management uniquely challenging for people living with diabetes, and how are new approaches helping overcome these barriers?

Table of Contents

• Understanding the Link Between Diabetes and Weight
• Lifestyle and Behavioural Barriers to Diabetes Weight Loss
• The Role of Medications and Metabolic Challenges
• Innovations in Treatment and the Road Ahead
• Conclusion
• FAQs

Understanding the Link Between Diabetes and Weight

Excess weight is one of the strongest risk factors for developing type 2 diabetes, and it also complicates management for those already diagnosed. For many patients, weight gain may result from insulin resistance, hormonal imbalances, or even certain drug therapies prescribed to stabilize blood glucose. Losing weight, therefore, is not just about aesthetics; it plays a critical role in controlling diabetes progression and reducing the risk of complications.

Research shows that even modest weight loss—about 5% to 10% of total body weight—can significantly improve glycaemic control. This reduction enhances insulin sensitivity and may reduce the need for escalating medication doses. However, the challenge lies in sustaining these results. Unlike temporary diets, diabetes weight loss requires consistent, long-term lifestyle changes tailored to each individual’s medical profile.

Additionally, psychological barriers often emerge. Patients may feel frustrated when glucose fluctuations undermine their progress, or they may lack the energy needed for exercise due to fatigue from poor blood sugar control. These emotional hurdles can be as difficult as the physical ones, highlighting the need for holistic care.

Lifestyle and Behavioural Barriers to Diabetes Weight Loss

One of the biggest obstacles in achieving sustainable weight loss with diabetes is managing diet in a realistic and balanced way. Carbohydrate counting, portion control, and meal timing all add layers of complexity. Unlike individuals without diabetes, patients must not only consider calories but also how each meal affects blood glucose levels.

For example, skipping meals may help with calorie reduction, but it can also increase the risk of hypoglycaemia for those on insulin or sulfonylureas. On the other hand, overeating to prevent low blood sugar may lead to weight gain. This balancing act makes consistent adherence more difficult.

Exercise presents another challenge. While physical activity is one of the best tools for weight reduction, people with diabetes often face limitations. Neuropathy, joint pain, or cardiovascular issues can restrict exercise intensity. Furthermore, fear of hypoglycemia during or after workouts discourages some patients from engaging in regular activity.

Behavioral psychology also plays a role. Emotional eating, stress, and cultural habits may interfere with structured plans. This is why behavioral counseling and diabetes-specific support groups can be crucial for long-term adherence. Patients who receive consistent education and follow-up tend to see better outcomes than those left to navigate weight loss alone.

You can explore additional insights in Diabetes in Control articles focusing on lifestyle strategies that work in real-world settings.

The Role of Medications and Metabolic Challenges

Another unique challenge in diabetes weight loss is the effect of medications. Traditional therapies like insulin and sulfonylureas often promote weight gain, which can feel counterproductive. Although they improve glycemic control, the added pounds may worsen insulin resistance and discourage patients trying to lose weight.

Fortunately, newer classes of drugs provide hope. GLP-1 receptor agonists, such as Ozempic (semaglutide) and Trulicity (dulaglutide), not only lower blood glucose but also support weight loss by reducing appetite and slowing gastric emptying. Similarly, SGLT2 inhibitors like Jardiance (empagliflozin) and Farxiga (dapagliflozin) help patients shed weight while protecting cardiovascular health. These medications demonstrate how advances in pharmacology can address two goals at once.

Metabolic adaptations also complicate long-term progress. As people lose weight, their bodies naturally slow metabolism to conserve energy, making further loss more difficult. This plateau effect can discourage patients and lead to weight regain. Additionally, fluctuations in blood glucose levels may trigger hunger signals, making appetite harder to control compared with individuals without diabetes.

Therefore, clinicians must carefully balance treatment plans. They often combine pharmacological strategies with lifestyle support to help patients break through these barriers. For those uncertain about medication options or risks, Healthcare.pro offers resources for finding guidance from qualified providers.

Innovations in Treatment and the Road Ahead

Despite the challenges, there is reason for optimism. Advances in technology, medication, and personalized care are beginning to make diabetes weight loss more achievable.

Digital health platforms are empowering patients with real-time feedback. Continuous glucose monitors (CGMs) paired with smartphone apps now help individuals see how food, activity, and medication affect both glucose and weight. These insights transform vague recommendations into actionable steps that patients can apply daily.

In addition, metabolic surgery remains an option for patients with severe obesity and poorly controlled diabetes. Bariatric procedures such as gastric bypass have shown not only significant weight loss but also improvement or remission of diabetes in many cases. However, surgery is not suitable for everyone, and ongoing monitoring is essential to prevent nutritional deficiencies.

Artificial intelligence is also emerging as a game changer. Algorithms can predict patterns in patient data, guiding more personalized nutrition and medication strategies. This predictive approach may reduce trial and error, saving patients from months of frustration.

Most importantly, the cultural conversation around diabetes care is shifting. Clinicians now recognize that weight management is not simply a matter of willpower. It requires integrated support, combining medical interventions with counseling, digital tools, and community resources. As these options expand, patients will find it easier to achieve sustainable progress.

Conclusion

Diabetes weight loss is one of the most important yet challenging aspects of care. Barriers include lifestyle restrictions, medication effects, metabolic adaptations, and emotional hurdles. However, with new drug therapies, digital tools, and personalized approaches, patients have more options than ever before. The key lies in persistence, professional support, and tailored strategies that respect the unique needs of those living with diabetes.

FAQs

Why is weight loss harder for people with diabetes?
Diabetes complicates weight loss due to insulin resistance, medication side effects, and blood glucose fluctuations that trigger hunger and fatigue.

Which diabetes medications help with weight loss?
GLP-1 receptor agonists like Ozempic and SGLT2 inhibitors such as Jardiance support both glucose control and weight reduction.

Can exercise help with diabetes weight loss?
Yes. Exercise improves insulin sensitivity and supports calorie burn, though patients must monitor for hypoglycemia during activity.

Is surgery an option for diabetes weight loss?
Metabolic surgery can be effective for severe cases, often improving or even putting diabetes into remission. However, it is not suitable for everyone.

How much weight loss improves diabetes management?
Losing just 5–10% of body weight can significantly enhance blood sugar control and reduce complications.

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Disclaimer

This content is not medical advice. For any health issues, always consult a healthcare professional. In an emergency, call 911 or your local emergency services.

https://www.diabetesincontrol.com/challenges-of-diabetes-weight-loss-barriers-and-breakthroughs/ 

5 Supplements to Avoid if You Have Type 2 Diabetes

From everydayhealth.com

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

A range of dietary supplements are marketed as just the ticket to improving blood glucose, losing weight, or supporting heart health, but experts generally advise people with type 2 diabetes to avoid most of them. 

“There’s not enough evidence to suggest taking supplements, and the effects differ depending on the person and their comorbidities,” says Joyce Y. Lee, PharmD, a health sciences clinical professor at the University of California Irvine School of Pharmacy and Pharmaceutical Sciences. Supplements aren’t a substitute for diabetes medication prescribed by your physician, and some supplements can interact with such diabetes medications, leading to high or low blood sugar.

More effective blood sugar management comes from lifestyle adjustments like eating a balanced diet and exercising regularly, says Dr. Lee. But if you’re still curious about supplementation, know that several vitamins, minerals, and plants should be avoided, and always consult your doctor before adding any dietary supplement to your wellness regimen.

1. Beta Carotene

Beta carotene is a compound that converts into vitamin A in the body. There’s some evidence that beta carotene can be beneficial for metabolic health. An antioxidant, beta carotene may decrease one’s risk of developing obesity and type 2 diabetes due to how it helps neutralize oxidative stress that leads to inflammation.

When consumed via whole foods like carrots, sweet potatoes, and dark leafy greens, beta carotene is safe and healthy. However, Lee recommends against taking beta carotene supplements. 

“It’s a supplement that’s been shown to potentially contribute to cancer or worsen cardiovascular outcomes,” she says. “I think the harm outweighs the benefit, and if patients mention beta carotene supplementation, I discourage it.”

2. Bitter Melon

As its name suggests, bitter melon is a bitter, green, vine-growing fruit that looks like a cucumber and contains compounds that may affect glucose metabolism. Bitter melon supplements have been dubbed “natural insulin,” but the reality is a bit more murky, says Amy Kimberlain, RDN, CDCES, founder of Amy’s Nutrition Kitchen based in Miami.

“Studies are inconsistent, making it difficult to draw accurate conclusions about its safety and effectiveness,” she says, recommending that people with type 2 diabetes approach this supplement with caution. Taking bitter melon with other glucose-lowering medications could potentially lower your blood sugar levels too much. 

Lee also points out that some people have glucose–6-phosphate dehydrogenase (G6PD) deficiency, a common genetic disorder that makes them more prone to anaemia, which may be triggered by taking bitter melon. Your safest move is to consult your prescribing physician about bitter melon, so they can assess potential adverse reactions and medication interactions for you individually. 

3. Chromium

Chromium, a mineral found naturally in whole grains, carrots, potatoes, broccoli, and molasses, is important for blood sugar control due to how it enhances insulin function. Problems can occur if you’re deficient in chromium, though most people get enough through their diet. 

As important as chromium is for metabolic health, there’s no evidence that taking additional chromium via a dietary supplement will help someone with diabetes. “The American Diabetes Association doesn’t recommend the supplement, as there’s no clear benefit,” says Kimberlain. “Additionally, chromium in supplement form isn’t absorbed as [efficiently] as it is from food sources.” 

Chromium supplements may interact with diabetes medications like insulin or sulfonylureas, lowering blood sugar too much when taken together. There are other potential health risks associated with chromium supplementation as well. “Chromium is usually not recommended, especially in people with pre-existing kidney and liver issues,” says Lee. “Not everyone knows they have liver or kidney problems.” 

4. Vitamin C

Vitamin C–rich foods like strawberries, bell peppers, and citrus can be part of a healthy diabetes diet. There’s also evidence that vitamin C supplementation may support glycaemic control and healthy blood pressure.

However, you can run into problems with large doses of vitamin C, says Lee. “High-dose vitamin C could potentially mask low glucose levels, which can be a problem for people with diabetes who use tools and devices that measure their glucose such as continuous glucose monitors,” she says.

Lee recommends taking no more than 1,000 milligrams (mg) of vitamin C in supplement form per day, though read the manufacturer’s suggestion on your CGM, as some models specify that problems can occur at doses over 500 mg. If you’re interested in taking additional vitamin C, talk to your doctor first, especially if you use a CGM.

5. Cinnamon

Cinnamon is a spice that helps sweeten yogurt, oatmeal, and coffee without adding sugar. Adding the spice to your food isn’t a problem, and doing so may even help lower post-meal blood glucose levels.

However, the type, form, and dose of cinnamon matters. “While food amounts are safe, concentrated forms can affect liver health and blood sugar unpredictably,” says Kimberlain. Lee agrees that cinnamon in food is perfectly fine, but people should exercise caution with high-dose cinnamon supplements. 

Cassia cinnamon, the type of cinnamon most commonly used in supplement form, is of particular concern, as it may contain high levels of a chemical called coumarin, which can be a safety issue for people with liver problems.

The biggest threat may be the fact that cinnamon has a reputation as a blood sugar-lowering spice that’s based on inconclusive science. “The effectiveness of cinnamon supplementation for diabetes or weight management remains uncertain, and more rigorous research is needed to confirm any potential benefits,” says Kimberlain.

The Takeaway

• Many supplements marketed to people with type 2 diabetes claim to improve blood sugar or heart health, but experts warn they may be ineffective or even harmful.
• Experts discourage using beta carotene, bitter melon, chromium, high-dose vitamin C, and cinnamon supplements due to safety concerns, drug interactions, or lack of proven benefits.
• The safest approach for blood sugar management remains sticking with the medication and lifestyle changes that your clinician recommends, with supplements only taken under medical guidance and supervision.

https://www.everydayhealth.com/diabetes/supplements-to-avoid-if-you-have-type-2-diabetes/