10 Ways To Lower Blood Pressure Naturally

Increasingly many people, especially over a certain age, are taking so many medications that it precipitates a train of other medications to deal with the side effects of the previous ones. This is neither fun nor healthy. Of course, sometimes it’s a necessity, but often it’s not, so if you’d like to avoid blood pressure meds, here are some good first-line things, as recommended by Dr. Siobhan Deshauer:

No-med options

Dr. Deshauer recommends:

1. Diet: follow the DASH diet by eating whole foods, lean / plant-based proteins, and reducing salt and processed foods to lower blood pressure by 5–6 points.
2. Sodium reduction: limit sodium intake to 2g/day, focusing on reducing processed foods, which account for 80% of sodium consumption.
3. Increase potassium intake: eat potassium-rich foods (e.g. fruit, vegetables) to lower blood pressure by 5–7 points but consult a doctor if you have kidney issues or take certain medications.
4. Exercise: engage in isometric exercises like wall squats or planks, which lower systolic pressure by up to 8 points; any exercise is beneficial.
5. Weight loss: lose weight (specifically: fat) if (and only if!) carrying excess fat, as each 1 kg (2.2 lbs) excess adiposity reduction can decrease blood pressure by 1 point.
6. Limit alcohol: avoid consuming more than two alcoholic drinks per day, as it raises blood pressure.
7. Quit smoking: stop smoking to prevent increased blood pressure and long-term vessel damage caused by nicotine.
8. Improve sleep: aim for at least 6 hours of sleep per night, ideally 7–9, and seek medical advice if you suspect sleep apnea.
9. Manage stress: adopt healthy stress management strategies to avoid the indirect effects of stress on blood pressure.
10. Adopt a pet: pet ownership, particularly dogs, can lower blood pressure more effectively than some medications.

For more on each of these, enjoy:

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Take care!