Blood pressure is the measurement of the force of the blood against your artery walls as the heart pumps blood through the body. When blood pressure becomes elevated in a condition known as hypertension, the force can be high enough to eventually cause health problems and damage to your blood vessels and organs. While medications may be prescribed for the treatment of hypertension, there are several natural ways to lower your blood pressure, according to MayoClinic.com.
Step 1
Change your diet by eating healthy foods and following the DASH, or the Dietary Approaches to Stop Hypertension diet. This diet encourages you to eat a variety of foods rich in nutrients that help lower blood pressure. Focus on eating fruits, vegetables, whole grains and low-fat dairy foods, and include some fish, poultry, nuts and legumes. Reduce your saturated fat and total fat intake, and get plenty of potassium, which may help control and even prevent high blood pressure.
Step 2
Cut back on your salt, or sodium, intake. Too much sodium can lead to water retention, which raises blood pressure. The standard limit is 2,400 mg of sodium per day, but the DASH diet restricts sodium intake to 1,500 mg a day. The main dietary sources of sodium include processed and prepared foods like canned soups and frozen dinners, natural sources such as celery, meat, shellfish and dairy products, and in the kitchen at the table.
Step 3
Limit alcohol. Too much alcohol over time can damage your heart, and drinking too much at one sitting can temporarily raise your blood pressure. MayoClinic.com recommends that men limit themselves to two drinks per day, while women and everyone over age 65 should limit themselves to one drink a day.
Step 4
Lose weight or maintain a healthy weight. Being overweight or obese means that you need more blood to supply oxygen and nutrients to your tissues, and as the volume of blood increases, so does the pressure on your artery walls. If you're overweight, simply losing 5 lb. can lower your blood pressure.
Step 5
Start exercising. Increasing your physical activity can help lower your blood pressure and lead to weight loss. Aim for at least 30 minutes of physical activity each day.
Step 6
Stop smoking. Using tobacco raises your blood pressure immediately and can cause long-term damage and narrowing of your artery walls. Consult your doctor for advice on how to quit.
Step 7
Reduce or manage your stress levels. Stress is a major contributor to high blood pressure. There are several relaxation and coping techniques, including deep breathing, yoga and muscle relaxation. Also, make sure to get enough sleep.
