High blood pressure is a silent killer. It is considered a silent killer because, by the time you start having symptoms, the damage is done. In fact, sometimes the first indication that a person has high blood pressure is the diagnosis of a heart attack or congestive heart failure. Certainly, there are medications that help bring down the blood pressure.
13 Tips to Reduce Blood Pressure ASAP
However, most doctors before they prescribe medications, they will suggest lifestyle changes such as exercise, weight loss, and diet changes.
However, for some people, these lifestyle changes are not enough. I have a growing, thriving Facebook group that is focused on Healing Heart Disease Naturally. The people in this group are phenomenal and they are so full of knowledge.
Someone in the group asked a question about natural remedies for high blood pressure. There were a plethora of suggestions given. Of course, there are medications for high blood pressure, but let’s face it, high blood pressure medications have many side effects. These are some tips to reduce high blood pressure.
I will be discussing some of the suggestions that people in my Facebook group have tried. The following are all-natural ways to treat high blood pressure.
Normal blood pressure is 120/80 mmHg. However, in some cases, the blood pressure can be lower or higher than these numbers. The systolic and diastolic are important, but when you have a high diastolic, which is the number on the bottom, it is a concern. The diastolic
Exercise has been proven to reduce blood pressure time and time again. Exercise makes your heart stronger. Therefore the heart can pump blood with less effort. Therefore, the blood will have less resistance against the arteries and the blood pressure will be decreased.
2. Increase Potassium Intake
We know that the heart needs an adequate amount of potassium to function. Potassium is responsible for fluid regulations, muscle contractions, and nerve function.
According to the National Institutes of Health, the RDA recommends that adults get 2600-3400 mg of Potassium every day. Now if you have kidney failure or you are on potassium-sparing medication, you will need to consult your doctor.
Here is a list of high potassium foods.
A member of my Facebook group states that a can of low sodium V8 will drop your blood pressure. A 12 ounce can of low sodium V-8 has a whopping 1400 mg of potassium!
3. Decrease Stress
In today’s environment, stress is almost unavoidable. Stress increases the blood pressure because Adrenaline and cortisol are released when we are stressed. These hormones increase blood pressure and increase heart rate.
For example, have you ever been scared? Well, your body goes into fight or flight mode. Adrenaline and cortisol are these hormones that raise your blood pressure.
Did you know that increased stress can literally kill you? There is a type of cardiomyopathy called Takotsubo that is stress-induced. It is commonly called broken heart syndrome.
Some ways to decrease stress is to:
- Guided imagery
- Focus on breathing.
Ironically these are also some proven strategies to reduce your blood pressure.
4. DASH Diet
The DASH diet was created decades ago by the National Heart, Lung, and Blood Institute to control and prevent hypertension. The DASH Diet involves vegetables, fruits, and whole grains.
The diet includes eating low fat, low salt, low cholesterol, and plenty of vegetables and fruits.
Here is a copy of the complete DASH Diet.
Yoga has been around for centuries. The regular practice of yoga promotes endurance, strength, and self-control. Individuals seek out yoga to treat depression, insomnia, pain, and high blood pressure.
Yoga is effective because it creates a sense of well-being. Yoga encourages the person to relax. This shifts the nervous system from the fight or flight response to the parasympathetic system.
Continue reading to find more tips to decrease your blood pressure.
6. Aged Garlic
Garlic has been an effective natural medicine for centuries. According to the Journal of Experimental and Therapeutic Medicine, numerous studies have shown that garlic, especially aged garlic reduces blood pressure. Kyolic Garlic is aged garlic. Not only does ages garlic reduce blood pressure, but it also reduced the stiffness of the artery.
Garlic is able to reduce blood pressure by signaling pathways via nitric oxide and hydrogen sulphide.
Of note aged garlic might be less effective if you are deficient in vitamin b12. Garlic needs sufficient vitamin b12 to be effective.
Does raw garlic decrease high blood pressure? Raw garlic has also been shown to decrease high blood pressure. However, just be aware that raw garlic can be harsh on the stomach. Any garlic should be taken with food.
A member of my Facebook group swears by ginger! She says she takes Ginger 500mg od dried ginger root a day. She goes on to say her blood pressure went from 130s to 110’s. Ginger helps with inflammation and adrenals.
According to Phytotherapy Research, the findings revealed that ginger supplementation has favorable effects on BP.
Fresh ginger can have to the same effect on high blood pressure. The way I take fresh ginger is to cut off half an inch of the root, and boil the fresh ginger for about 30 minutes in 16 ounces of water. I ten cool it and drink it or put it over ice.
8. Low Carb or Keto Diet
Hands down this is my favorite! Low carb and low blood pressure go together! I was once on seven blood pressure medications! Yes, you read that right! I was having so many side effects. I actually ended up in the hospital a couple of times with side effects.
I tried everything including exercise. I was desperately searching for blood pressure remedies because I came to the conclusion that my high blood pressure was not the result of a lack of blood pressure pills.
I decided to go full force keto. Keto is a diet low in carbohydrates, moderate in protein and fats. Here is an article about the keto diet in detail.
I consumed 20 gms of carbohydrates daily for two weeks. Then something magical happened. My BP always stayed at 150-160 range, even with taking seven blood pressure pills. I had a BP in the 140’s range! I never had a BP that good!
Low carb is the treatment for high blood pressure because most high blood pressure is caused by inflammation, and we know that a low carb diet is effective for inflammation.
My blood pressure continued to drop so that I was now on three medications instead of seven. I continued to research why this keto diet was effective. I concluded that the culprit was insulin.
You see insulin is the fat-storage hormone. Excess insulin is also inflammatory. There is a school of thought that says that heart disease is a form of inflammation. We do know that when you eat a keto diet, your insulin levels drop.
Several cardiac markers improve including cholesterol levels, weight, and hbA1c levels.
A low-carb diet will also treat diabetes. Diabetes usually accompanies high blood pressure.
There is ongoing research that CBD reduces blood pressure. According to The American Society for Clinical Investigation, this data shows that “acute administration of CBD reduces resting BP”.
This article discusses in detail the relationship between CBD and high blood pressure.
A member of the group suggests “Cloves power, basil leaves, Cacao powder, ginger, cinnamon, cayenne paper, cumin, Hawthorne, turmeric, parsley, marjoram, Lysine, oregano, all help. Eat them by the teaspoon full.”
11. Magnesium and Potassium
Magnesium and potassium are essential for the heart to function. These minerals are essential for the relaxation of the arteries. When the arteries are relaxed, the blood pressure decreases.
According to the Journal of Clinical Nutrition, magnesium supplementation resulted in a mean reduction of 4.18 mm Hg in systolic blood pressure and 2.27 mm Hg in diastolic blood pressure.
Magnesium has a beneficial effect on blood pressure because it interacts with calcium, thereby reducing the peripheral vascular resistance and increasing nitric oxide release.
12. Weight Loss
This is a good one. In fact, most people who are serious about decreasing high blood pressure will lose some weight if they are overweight.
I know it is so hard to commit to losing weight. If you have insulin resistance or PCOS, insulin is the problem. In order to lose weight, you have to get your insulin levels under control.
The easiest and quickest way for people who are insulin resistant is to go on a keto or low carb diet. This is an overview of the keto or low carb diet here.
13. Other High Blood Pressure Remedies
According to the Mayo Clinic, alcohol will increase the blood pressure. WebMd also confirms that alcohol will increase blood pressure.
Getting proper sleep us also important in blood pressure health. We shoud get at least 6-8 hours of sleep every day. Research has shown that people who work night shift have an increased risk of high blood pressure because they do not get enough sleep.
Does Eating Raise Your Blood Pressure
Some people wonder if eating raises your blood pressure. The act of chewing induces the body to secrete certain hormones. As a result, blood rushes to the digestive system. The digestion system consists of the stomach, small intestines, and large intestines. All of those organs have to get more blood, which ultimately will increase your blood pressure. So yes, eating will raise your blood pressure temporarily.
As you can see, there are a plethora of things you can do to reduce your blood pressure. These are awesome tips to decrease your blood pressure!
Not everything works for everyone. Leave a comment on what worked for you and what did not! These are all-natural ways to treat high blood pressure.
Your heart health is important. If you think you have high blood pressure, please see your doctor for a diagnosis. If you have high blood pressure accompanied by chest pain, go to the nearest hospital.
Did I miss anything? Comment below!
My name is Phyllis Robinson MSN, RN. I have been a Registered Nurse for 27 years in the Cardiac Intensive Care Unit. I am passionate about cardiac care and heart disease. I also want this blog to be an educational tool that people can refer to for traditional and alternative treatment. I will blog on heart disorders such as high blood pressure, congestive heart failure, cardiomyopathy, and high cholesterol.
I received my Nursing degree from Baltimore Community College.
I went on to receive my Masters in Nursing from Walden University
I have worked for almost 30 years in Critical Care with a focus on heart health. I am an advocate of preventive healthcare.