Normal blood pressure is essential for the proper functioning of the cardiovascular system. It helps ensure that the heart can pump blood efficiently, providing oxygen and nutrients to vital organs and tissues.

If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay, or reduce the need for medication.

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What is blood pressure?

Blood pressure is the force exerted by the blood against the walls of the arteries as the heart pumps it around the body. It is measured in millimeters of mercury (mmHg) and expressed as two values: systolic pressure (Due to heart contraction) over diastolic pressure ( Due to heart relaxation).

The normal blood pressure (BP) values are generally considered to be around 120/80 mmHg. Here’s a breakdown of the two components:

Systolic Pressure (the higher number):

Normal: 120 mmHg

Diastolic Pressure (the lower number):

Normal: 80 mmHg

Normal BP value is 120/80 mmHg

Decreased BP (Hypotension) value is 90/60 mmHg

Increased BP (Hypertension) value is 160/110 mmHg

Consistently high blood pressure is a major risk factor for cardiovascular diseases, including heart attacks, strokes, and heart failure. Maintaining a healthy blood pressure level can significantly reduce the risk of these life-threatening conditions.

How to lower blood pressure naturally

By making these lifestyle changes, you can stabilize your blood pressure and reduce your risk of heart disease.

1. Watch your waistline and lose extra pounds

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure.

If you’re overweight, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.

Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure.

In general:

Men are at risk if their waist is over 40 inches (102 centimeters).
Women are at risk if their waist is over 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your healthcare provider about a healthy waist measurement for you.

2. Eat Nutritious Diet

Eating a diet rich in fruits, vegetables, whole grains, low-fat dairy products, and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg.

Be mindful of portion sizes to avoid overeating. Choose healthy fats such as olive oil, avocados, and nuts. Limit saturated and trans fats found in fried foods, processed snacks, and fatty cuts of meat.

Limit the intake of sugary beverages, candies, and processed foods high in added sugars. Opt for natural sources of sweetness like fruits.

3. Reduce Sodium (Salt) Consumption

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.

To reduce sodium in the diet:

Read Food Labels:
Check nutrition labels on packaged foods to identify their sodium content. Choose products with lower sodium levels.
Cook at Home:
- When you cook at home, you have better control over the ingredients and can use herbs, spices, and other flavorings instead of salt.
Limit Processed Foods:
- Processed and pre-packaged foods, such as canned soups, frozen meals, and snack foods, can be high in sodium. Choose fresh alternatives whenever possible.
Use Herbs and Spices:
- Cook with herbs, spices, garlic, ginger, and other flavorful ingredients to season your food without relying on salt
Choose Low-Sodium Products:
- Look for low-sodium or no-salt-added versions of foods like broths, canned vegetables, and sauces.
Gradually Reduce Salt:
- Your taste buds can adapt to lower sodium levels over time. Gradually reduce the amount of salt you add to your food, and you may find that you become more sensitive to the natural flavors.

Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure by 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

4. Monitor your blood pressure at home and get regular checkups

Monitoring your blood pressure at home is a proactive step toward maintaining cardiovascular health.

Combined with regular checkups with healthcare professionals, this approach empowers you to make informed decisions about lifestyle changes and seek timely interventions when needed.

Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.

Home blood pressure monitors are available widely and without a prescription. Talk to a healthcare provider about home monitoring before you get started.

5. Quit Smoking

Quitting smoking helps lessen blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

Nicotine, a key component of tobacco smoke, exerts its effects on the cardiovascular system, including the constriction of blood vessels (vaso-constriction).

6. Limit Alcohol

Alcohol can contribute to the development of hypertension through various mechanisms, including disruption of the renin-angiotensin system, increased sympathetic nervous system activity, and direct toxicity to the cardiovascular system.

Drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help down blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

7. Sleep Well

Poor quality sleep means getting fewer than six hours of sleep every night for several weeks – which can contribute to hypertension.

Both insufficient sleep and excessive sleep can impact blood pressure. Short sleep duration (less than 6 hours) and long (more than 9 hours) have been associated with higher blood pressure levels.

Follow these simple tips for getting more restful sleep:

Stick to a sleep schedule. Go to bed and wake up at the same time each day. Try to keep the same schedule on weeknights and weekends.
Create a restful space. That means keeping the sleeping space cool, quiet, and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
Watch what you eat and drink. Don’t go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine, and alcohol close to bedtime, as well.
Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.

8. Avoid 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 control 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. Try the following:

Mindfulness and Relaxation Techniques:

Practice mindfulness meditation, deep breathing, or progressive muscle relaxation to calm the mind and body.
Incorporate techniques such as yoga or tai chi to promote relaxation and reduce stress.

Positive Lifestyle Choices:

Make positive lifestyle choices, such as avoiding excessive work hours and taking breaks when needed.
Engage in activities that bring joy and relaxation, whether it’s a hobby, reading, or spending time in nature.

Limit Information Overload:

Set boundaries on information consumption, especially from sources that contribute to stress.
Take breaks from news and social media to reduce exposure to potentially stressful content.

Avoid trying to do too much

Plan your day and focus on your priorities. Learn to say no. Allow enough time to get done what needs to be done.

Avoid stress triggers

For example, if rush-hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.

Make time to relax

Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking, or volunteering

Limit Information Overload:

Set boundaries on information consumption, especially from sources that contribute to stress.
Take breaks from news and social media to reduce exposure to potentially stressful content.

Practice gratitude

Expressing gratitude to others can help reduce stress.

Also Read: Anxiety: Its Effect on Brain and How to Overcome?

9. Regular Exercise

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It’s important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Aerobic exercises that can help control blood pressure include walking, jogging, cycling, swimming, or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a healthcare provider about developing an exercise program.