GET THIS NOW: AUTOMATED INCOME MACHINE
9 Natural & Effective Ways to Lower Blood Pressure, According to Heart Experts
Medication-free strategies to help you manage your high blood pressure.
The good news is that there are countless ways to manage blood pressure through food choices and lifestyle modifications without relying on medications. To help you navigate these options, we spoke to a team of heart-health experts, including a cardiologist and two registered dietitians. They’ve shared science-backed tips to help you lower blood pressure naturally.
1. Watch Out for Sodium
On average, American adults consume a whopping 3,400 milligrams of sodium daily, most of which actually doesn’t come from the saltshaker.2 Pankaj Lal, M.D., FACC, a board-certified cardiologist and owner of Capital Cardiac Care in Maryland, says, “The American Heart Association recommends anyone with hypertension to limit their sodium intake to 1,500 mg a day.”
Learn More
Most people’s high salt intake may come from pre-made meals, as meals we eat out tend to have higher amounts of sodium compared to home-cooked meals. It may also come from other salty culprits like condiments, canned foods and snacks like pretzels, crackers or chips. You may be surprised to discover that your favorite BBQ sauce is sky-high in sodium. Lal also recommends using substitutes like dried herbs and spices instead of salt when cooking at home.
2. Focus on Potassium
“Did you know that potassium does the exact opposite of sodium in your body?” says Veronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian. She says, “Incorporating more potassium-rich foods like spinach, sweet potatoes, legumes and avocados into your diet, you can help balance out the negative effects of salt on your blood pressure.” While sodium increases your blood pressure due to promoting fluid retention, potassium not only lessens the effects of sodium but also helps reduce tension in your blood vessel walls.
So whip up a spinach salad, add sweet potatoes to your next batch of chili, use lentils to make burgers, and toss avocados into your morning smoothie to bump up your intake of potassium-rich foods.
3. Choose Whole Grains
Whole grains may improve heart health because they are rich in fiber and can help lower blood pressure and cholesterol levels.” She says the first ingredients listed on a bread product should be “whole grains” or “whole wheat.” Other whole grains she says you can also toss into your shopping cart are brown rice, whole-wheat pasta, sorghum and oats.
4. Get Moving
Plopping down on the couch after a long day sounds more appealing than lacing up sneakers and hitting the gym, but moving more has heart benefits. “The best cure for high blood pressure is being active. Try at least 30 minutes of moderate exercise five days a week, or vigorous activity for 75 minutes per week,” says Lal. Find a form of movement you enjoy so you’ll stick with it. Dancing, walking, Pilates and cycling all count toward your physical activity minutes.
READ ALSO 4 Ways To Use Debt To Build Wealth and Grow your Business Like The Rich
5. Load Up on Calcium
Not only is calcium a bone supporter, but eating enough calcium can also support healthy blood pressure. Rouse says, “Calcium helps blood vessels tighten and relax when needed, allowing for smoother blood flow and reducing stress on the artery walls.” If you love dairy, yogurt, cottage cheese, cheese and milk are great options to meet your goals. If you don’t like dairy or have lactose intolerance, you can get enough calcium by sipping fortified orange juice and eating kale, spinach, tofu, canned salmon or sardines.
6. Nuts and Seeds
Whether you prefer to crack open pistachios, walnuts, almonds or sunflower seeds, noshing on seeds and nuts can help lower the risk of heart disease.4 Taub-Dix says, “Nuts and seeds have been shown to support heart health, and they provide magnesium and potassium, fiber, antioxidants and vitamins that may help to reduce blood pressure.” The beauty of nuts and seeds is their versatility. You can sprinkle them on almost any dish, such as cereal, oats, yogurt, grain bowls, soup or salad. They add a nutty flavor and plenty of crunch. Just be sure to choose unsalted varieties.
7. Limit Alcohol
Limiting your nightly glass (or glasses) of vino or beer can keep your heart happy. Lal says, “Consistent and excessive use of alcohol on a daily basis may also increase your risk of hypertension. Guidelines state no more than two servings a day for males and one serving a day for females.” For reference, one serving is equivalent to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.5 That said, you don’t have to cut out alcohol completely (unless recommended by your health care provider). For a delicious and booze-free option, try one of our mocktail recipes.
READ ALSO 9 Prebiotic Foods for Maintain Your Gut Health
8. Eat More Magnesium
Magnesium is one of the busiest minerals; it’s involved in over 300 bodily functions and plays a role in blood pressure regulation. Rouse says, “Magnesium is an essential mineral that helps regulate blood pressure by relaxing blood vessels.” Luckily, magnesium is found in many delicious foods like whole-wheat bread, pumpkin seeds, almonds, spinach, cashews, black beans and dark chocolate.
9. Boost Up on Berries
Grab a bowl of berries for a heart-healthy boost. Taub-Dix says, “Berries are rich in natural compounds called flavonoids, which play a role in controlling hypertension.” Research has shown that berries may help normalize blood pressure in people with hypertension.6 Plus, berries also contain lots of fiber, and a high-fiber diet positively affects blood pressure.
Contributed By Roxana Ehsani, M.S., RD, CSSD, LDN
-Advertisement-
We do everything possible to supply quality information for readers day in, day out and we are committed to keep doing this.
Your kind donation will help our continuous research efforts.
