Well, you're not alone. About 108 million Americans (45%) live with high blood pressure, also known as hypertension. In 2017, the American College of Cardiology and the American Heart Association (AHA) published new guidelines defining hypertension as ≥130/80 mm Hg.
According to the Center for Disease Control and Prevention (CDC), only 1 in 4 adults (24%) have their blood pressure under control. High blood pressure increases your risk for heart disease and stroke, the leading cause of death in the USA.
That's a scary prospect. However, if your numbers have breached those levels, it doesn't mean that your future is bleak, and you should sit back and wait for your inevitable end. And you don't have to settle for a destiny of popping blood pressure pills for the rest of your life. Let's explore simple methods to reduce your blood pressure numbers - naturally!
Methods to Managing Healthy BP
Here are 9 fantabulous ways to naturally lower your blood pressure to healthier levels, even back to normal, without meds. Each of the following methods has a significant effect on your blood pressure. By combining several of the methods listed below, or all of them, you can multiply their effectiveness by leaps and bounds.
1. Join the Mediterranean or DASH Diet Revolution. Tied for the top spot with #2 as the most significant aid to lowering your BP, is your diet. DASH stands for Dietary Approaches to Stop Hypertension.
DASH or Mediterranean diets can lower your pressure values as much as 11 mm Hg systolic (higher number). The more whole foods you add and the fewer starchy carbs and sugars in your diet, the more substantial the effect.
Studies show that adding more veggies to your diet can reduce your systolic number by 7 mm Hg. Combining both the cutting down on meat products plus adding more veggies can lower your pressure by 11 mm Hg. A predominantly plant-based diet can drop your systolic reading by a humongous 18 points. The Mediterranean/DASH diets include:
- Colorful fruits and vegetables and whole grains
- Legumes and beans
- Heart-healthy fats, including avocados, fatty fish, nuts, seeds
- Low-fat dairy products, lean meats, fish, and nuts
- Eliminate high saturated fatty foods, processed foods, full-fat dairy products, and fatty meats
- Eliminate refined carbs, desserts, sodas, and juice.
2. Movin' & Groovin'. One of the most transformational ways to improve your health and lower those pressure numbers is to exercise 30-60 minutes a day. Studies show that after 3 months of aerobic exercise, your systolic pressure can drop by 9 points. Getting that blood pumping throughout your body boosts oxygen and nutrient delivery to every cell and ramps up your energy levels.
It elevates your mood, adds strength to muscles, and helps balance blood sugar. Staying active reduces your risk for diabetes, brain, and heart diseases significantly. If you've been inactive for a while, it's essential to start slow, perhaps even talk to your doctor about safe routines.
Low-impact aquatic exercises are a great way to gradually introduce fun activities without harming joints or weak bones.
Walking, biking, yoga, and Tai chi are great ways of getting some sunshine and fresh air while slashing those BP numbers. The AHA recommends lifting weights, doing push-ups, or other resistance exercises that build lean muscle mass and supports your posture and bones.
3. Lose Belly Flab. There's a direct link between your waistline and high blood pressure. Losing just 10 pounds can drop your pressure by 7 points and make an impact on your heart health. Belly fat triggers inflammatory markers that increase your risk for heart disease. This type of fat is called visceral fat.
It surrounds your organs, causing major health concerns, including reducing insulin sensitivity, blood clotting, and raising blood pressure.
Fatty acids released by this fat can enter the portal vein and travel to the liver. It raises blood cholesterol levels that lead to plaque and hardening of the arteries, called atherosclerosis. It's recommended that men keep their waist measurements less than 40 inches and women less than 35.
4. No Added Salt, Thanks. Salt drives up your blood pressure by holding onto water, making your heart work harder. According to the AHA, it's best to keep your intake between 1500 mg and 2300 mg per day. That's less than 1/3 to less than 1/2 a teaspoon for an entire day. Restricting your salt intake can drop your systolic blood pressure by a whopping 16 points.
Choose no-salt-added foods and stop reaching for the saltshaker because those grains add up quickly. You can reduce the harmful effects of salt by eating potassium-rich foods, including avocados, bananas, cantaloupes, sweet potatoes, cucumbers, and peas.
5. Nix the Nicotine. Did you know that every cigarette drives up your blood pressure for several minutes? In heavy smokers, your blood pressure can stay elevated for extended periods. Smoking, including second-hand smoke, dramatically increases your risk for high blood pressure, heart attack, and stroke.
