Lowering our high blood pressure by up to 21 points is realistically achievable by most people just by using a combination of simple natural methods. These methods have a common theme – they are all lifestyle improvements. The effort and commitment required of us to make these beneficial changes will be rewarded with multiple health improvements.
Adopting a healthy lifestyle is critical to preventing and treating hypertension, which in turn reduces our risk of:
- heart disease,
- kidney disease, and
In addition, it can also make our blood pressure medication work better.
By how much can lifestyle changes lower our high blood pressure?
Lifestyle change # 1: Lose weight
The recommendation is for a body mass index in the range of 18.5 to 24.9. We can expect to see a reduction in our systolic pressure in the range of 5 to 20 points for every 20lbs of extra weight that we lose. Even losing as little as 10 lbs if you’re overweight can help reduce or prevent high blood pressure
Losing weight is the top way to lower or high blood pressure.
Lifestyle change # 2: Follow the DASH eating plan
The High Blood Pressure Remedy Report recommends that people with high blood pressure follow the Dietary Approaches to Stop Hypertension (DASH) diet. This eating plan is based on a daily intake of 2,000 calories.
It is rich in:
- whole grains and whole grain
- low-fat or fat free dairy foods
- lean meat, poultry, and fish
- nuts, seeds, and legumes
and low in
- fats and oils
- salt and sodium.
If we follow these dietary recommendations, we can expect to see a reduction in our systolic pressure in the range of 8 to 14 points. In addition, it will help us to lose some of our extra weight.
Lifestyle change # 3: Exercise
Taking 30 minutes of physical activities on most days of the week is beneficial for our overall health. The best type of exercise is where our heart rates are elevated. This strengthens our hearts and lungs. It also burns up extra calories and helps us lose weight.
The benefits of taking exercise last for almost the whole day, which is why it is important to exercise regularly.
We can expect to see a reduction in our systolic pressure in the range of 4 to 9 points by taking regular cardiovascular exercise.
Lifestyle change # 4: Reduce salt and sodium intake
The DASH dietary recommendations are naturally low in sodium. However, we have become accustomed to having more sodium in our diet than we really need. Much of the salt we consume is hidden in the convenience and processed foods we eat. It is there as a preservative as well as a flavor enhancer. If you need to add more salt to your food, do it at the cooking stage, not at the table.
Reducing our sodium intake to the recommended 1500mg per day can lower our systolic pressure in the range of 2 to 8 points.
Lifestyle change # 5: Limit alcohol consumption
There is plenty of evidence to suggest that a modest amount of alcohol can have a beneficial. It can help relax us, which in turn lowers our blood pressure. Some types of wine, in particular red wine, are high in antioxidants. These protect our heart and also reduce hypertension.
The maximum recommended alcohol consumption is two units per day for men and one unit a day for women. The benefits are quickly lost if consumption above this level and can contribute to hypertension.
Reducing our alcohol consumption to the recommended limits can lower our systolic pressure in the range of 2 to 4 points.
The five simple lifestyle changes can lower out high blood pressure by up to 21 points. Some people may achieve an even greater reduction. What is also important is that by reducing systolic pressure, we will also likely to reduce our diastolic pressure.
Lifestyle change # 6: Take a good herbal supplement
Hawthorn extract acts a natural angiotensin converting enzyme (ACE) inhibitor. It works by relaxing the walls of our arteries and blood vessels making it easier for our heart circulate blood around our body, thereby reducing our blood pressure. Fresh garlic has a similar effect to hawthorn, but if preferred, good quality garlic oil capsules can be taken.
Hawthorn extract is sometimes mixed with other botanics, such as ginko biloba, passion flower and cramp bark in therapeutic measures to give overall support to our heart and circulatory system.
When used in conjunction with the above five lifestyle changes, herbal supplements can help to maintain our blood pressure within the normal range.
These simple lifestyle changes can reduce your hypertension naturally by 21 points or more and help to keep your blood pressure within the normal range.