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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14 blood pressure-lowering foods to add to your diet

From restless.co.uk

According to the NHS, high blood pressure (hypertension) is one of the most common and preventable risk factors for heart disease. And yet, it’s estimated that around 1.3 billion people globally have hypertension.

Eating a nutritious, balanced diet is a general health recommendation, but it can be particularly beneficial for people with high blood pressure – including those on blood pressure-lowering medications. This is because nutrient-rich foods, particularly those high in vitamins and minerals, like potassium and magnesium, may help lower blood pressure.

With this in mind, we’ve rounded up 14 nutritious foods with potential blood pressure-lowering abilities.

1. Citrus fruit

Citrus fruits, such as grapefruit, lemons, and oranges, are loaded with vitamins, minerals, and plant compounds (flavonoids) that can help reduce high blood pressure and keep your heart healthy.

This five-month study found that walking and drinking lemon juice daily reduced systolic blood pressure (the force at which the heart pumps blood around the body). Researchers believe these effects were due to the citric acid and flavonoid content of lemons.

Other studies have found that drinking grapefruit and orange juice may have a similar effect on blood pressure. However, grapefruit can sometimes interfere with blood pressure and cholesterol-lowering medications, so it’s important to speak to your doctor before adding it to your diet.

For ideas on how to start eating more citrus fruits, you might find these healthy citrus recipes from Eating Well helpful.

2. Swiss chard

Swiss chard is packed full of blood pressure-regulating nutrients.

This study analysed 32 randomised controlled trials lasting four weeks, with most focusing on adults with hypertension. Its key findings noted that moderate increases in potassium intake (of up to 30mmol/d) led to the most significant blood pressure reductions. Just one cup (145g) of cooked Swiss chard contains 961mg of potassium, which is 17% of your daily potassium needs.

Swiss chard is also rich in magnesium, which plays a role in maintaining healthy blood pressure as it helps prevent blood vessels from constricting. 145g of Swiss chard contains 30% of your daily magnesium needs.

To add Swiss chard to your diet, why not try one of these delicious recipes from This Healthy Table?

3. Pumpkin seeds

Though small, pumpkin seeds pack a real punch as blood pressure-regulating nutrients.

Pumpkin seeds are high in potassium, magnesium, and arginine. Arginine is an amino acid needed for the production of nitric oxide, which helps to relax blood vessels and lower blood pressure.

Research has identified pumpkin seed oil as an effective natural remedy for high blood pressure. In this study, when women were given 3g of pumpkin seed oil daily for six weeks, they experienced significant reductions in systolic blood pressure, compared to a placebo group.

Pumpkin seeds are versatile and can be added to salads, pasta dishes, and baking recipes. Check out these pumpkin seed recipes from BBC Good Food for more ideas.

4. Amaranth

Amaranth is an ancient grain originally eaten by the Aztecs in central Mexico, and these days, it’s making its way into all sorts of dishes.

Eating a diet rich in whole grains like amaranth may lower your risk of developing high blood pressure. This scientific review found that consuming an extra 30g of whole grains each day was linked with an 8% reduced risk of developing high blood pressure.

Amaranth is worth prioritising because it’s particularly high in magnesium. Just one cup of cooked amaranth (246g) provides 38% of your daily magnesium requirement for men and 50% for women.

If you’re not sure how to add amaranth to your diet, check out these must-try amaranth recipes from OOLA. Amaranth makes a great substitute for ingredients like rice and quinoa.

5. Tomatoes

Tomatoes are rich in nutrients like potassium and lycopene. Lycopene (a carotenoid pigment) has consistently been linked to good heart health, and this scientific review found that eating foods high in lycopene may help reduce risk factors for heart disease, like high blood pressure.

These benefits span many tomato products, including sun-dried tomatoes and tomato purée. However, it’s important to check the sugar content of these products and eat them in moderation.

Why not try making one of these healthy tomato recipes from BBC Good Food? There’s everything from risotto to omelettes and creamy pasta.

6. Berries

Berries are linked with many impressive health benefits and have been shown to help reduce high blood pressure. This is largely due to their antioxidant content, which includes anthocyanins (the pigments that give berries their colour).

Studies have revealed that anthocyanins may increase nitric oxide production and reduce the number of molecules that restrict blood vessels. Overall, these effects contribute to healthier blood pressure levels.

Raspberries, blueberries, strawberries, cloudberries, and chokeberries are just a few of the berries that research has linked with lowering blood pressure.

Another great thing about berries is that they’re highly versatile – you can use them as breakfast toppings, add them to smoothies and salads, or enjoy them as a snack by themselves. Take a look at this list of healthy berry recipes from Simply Quinoa for more ideas. You’ll also find information on how to grow blueberries in our list of 8 superfoods that you can grow from home.

7. Chia and flaxseeds

Chia seeds and flaxseed may be tiny, but they’re bursting with fibre and nutrients like magnesium and potassium, which are essential for healthy blood pressure regulation.

This study found that chia seed supplementation may have beneficial effects on hypertension and potentially mitigate the risk of cardiovascular disease.

There’s also evidence in this scientific review that eating flaxseed may help to lower blood pressure – particularly when eaten in whole seed form for 12 weeks or more.

Our articles, 7 health benefits of chia seeds and different ways to use them and 8 health benefits of flaxseed and how to add it to your diet, have more information on these healthy seeds.

8. Spinach

Spinach is high in nitrates, antioxidants, potassium, magnesium, and calcium – making it a great choice for people with high blood pressure.

In this study, people who consumed 500ml of a high-nitrate spinach soup every day for seven days experienced reductions in both systolic and diastolic blood pressure levels, compared with those who ate low-nitrate asparagus soup.

Olive has some mouthwatering spinach recipes, including spinach and ricotta pasta, healthy omelettes, and spinach masala.

9. Beetroot

Beetroot and beetroot greens have impressive nutritional values, and adding them to your diet may promote healthy blood pressure.

These root vegetables contain nitrates, which contribute to blood vessel relaxation. In this study, people with high blood pressure found that consuming 250g of cooked beetroot and 250ml of beetroot juice, in particular, significantly lowered blood pressure.

That said, other studies have suggested that beetroot’s effect on blood pressure may not make a significant difference to long-term blood pressure control.

But, either way, beetroot is highly nutritious and brings various health benefits. To add more to your diet, why not try one of these beetroot recipes from BBC Good Food? You’ll find vibrant salads and even beetroot brownies.

10. Greek yoghurt

Greek yoghurt is packed full of healthy nutrients that are involved in blood pressure regulation, like calcium and potassium.

In this scientific review, three servings of dairy a day were linked with a 13% decreased risk of high blood pressure, while increasing intake by 200g per day was linked with a 5% lower risk.

Why not try one of these Greek yoghurt recipes from BBC Good Food? Eat This, Not That also has a good list of 15 savoury ideas to eat Greek yoghurt, including pasta sauces, taco toppings, and dressings.

11. Carrots

Carrots are high in phenolic compounds like chlorogenic, caffeic acids, and p-coumaric which have been shown to reduce inflammation and relax blood vessels – two factors which may help to lower blood pressure. 

Research has revealed that raw carrots may be particularly effective at reducing high blood pressure. In this study of over 2,000 adults aged 40-59, a significant link was drawn between intake of raw carrots and lower blood pressure levels.

Another study found that daily intake of fresh carrot juice over three months led to reductions in systolic blood pressure.

Taste of Home has a great list of 25 healthy carrot recipes, which includes veggie burgers, soups, and carrot fries.

12. Pistachios

Pistachios are highly nutritious and have been linked with steady blood pressure.

Of all nuts, pistachios have the highest levels of potassium, which is important in controlling blood pressure.

To add more pistachios to your diet, you might like to try one of these pistachio recipes from BBC Good Food. You’ll find everything from mouth-watering cakes to dark chocolate pistachio porridge.

13. Fatty fish

Many of us know that fatty fish like salmon, mackerel, and sardines are a great source of omega-3 fatty acids, which offer significant health benefits. Research has revealed that by fighting inflammation and reducing blood vessel-restricting compounds, omega-3s may lower blood pressure levels.

In this study of over 2,000 healthy adults, those with the highest levels of omega-3 in their blood had significantly lower blood pressure.

With these healthy fish recipes from Taste of Home, you won’t be stuck for ideas. Alternatively, if you’re not a fan of fish, there are plenty of other delicious sources of omega-3, like nuts and seeds. You’ll find more information in our article: Omega-3: What is it and why do we need it?

14. Broccoli

Containing generous amounts of protein, fibre, vitamin C, K, and potassium, broccoli offers many health benefits.

Research shows that its flavonoid antioxidant content may help lower blood pressure by boosting blood vessel function and increasing the body’s nitric acid levels. For example, in this study, people who consumed four or more servings of broccoli per week had a lower risk of high blood pressure, compared to those who ate it once a month or less.

Examples of ways to add more broccoli to your diet include making pesto, traybakes, or stir-fries. Check out these delicious, healthy broccoli recipes from Self for more ideas.

Final thoughts…

High blood pressure is a risk factor for various health conditions, including heart disease. So taking steps to either lower or maintain a healthy blood pressure is one of the best things you can do for your health. And, there are plenty of delicious foods that can help.

For more tips, head over to our diet and nutrition section, where you’ll find everything from healthy heart foods to essential vitamin guides.

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