The National Institutes of Health describes high blood pressure, or hypertension, as an elevated amount of force placed along the arterial walls by a person's blood. This force is distributed not only as the heart beats, but also when the heart is at rest. Normal blood pressure is any reading below 120 over 80 millimeters of mercury (mm Hg). To lower blood pressure, a person can actually make certain lifestyle changes, which is a far more natural option than taking a prescription medication.
Weight Loss
Weight loss is one of the more effective natural options for lowering blood pressure. According to the Mayo Clinic, a loss of only 10 pounds can significantly improve a person's blood pressure. Excess weight places more strain on the heart, warns the American Heart Association. When you lose weight, your heart isn't forced to work as hard to transport blood throughout the body, helping to lower blood pressure.
Diet
While reducing caloric intake can help someone lose weight, and thereby lower blood pressure, eating the right foods can also help control hypertension. By incorporating more fruits, vegetables and whole grains while reducing saturated fat, trans fat and cholesterol intake, the Mayo Clinic maintains that blood pressure can be lowered by 14 mm Hg or more.
Exercise
The American Heart Association cautions that a sedentary lifestyle increases the risk of stroke, heart disease and hypertension, so it stands to reason that an active way of life should reduce these risks. The Mayo Clinic recommends 30 to 60 minutes of moderately intense exercise most days of the week to improve blood pressure.
Sodium
Another important facet to lowering blood pressure is sodium, maintain both the Mayo Clinic and the American Heart Association. Some people are simply more sensitive to the substance, which can contribute to a hypertensive state. By limiting sodium consumption, many people see an improvement in blood pressure. The Mayo Clinic recommends keeping sodium intake below 1,500 mg.
Alcohol
Surprisingly, alcohol consumption can also contribute to high blood pressure, warns the American Heart Association. By reducing alcohol intake, especially when it's relatively heavy, people can lower blood pressure anywhere between 2.5 and 4 mm Hg, explains the Mayo Clinic. For best results, avoid alcohol entirely; however, women can have one drink and men can have two drinks a day. One drink is equivalent to 12 oz. of beer, 5 oz. of wine or 1.5 oz. of hard liquor.
Tobacco
People who use tobacco products are more likely to suffer from high blood pressure than those who don't, so quitting smoking can improve hypertension, according to the experts at the Mayo Clinic. Actually, regular use of tobacco products has been shown to raise blood pressure by 10 mm Hg, claims these same experts.
