What is High Blood Pressure?
According to the American College of Cardiology and the American Heart Association (AHA), high blood pressure is defined as a reading at or above 130/80 mmHg. Normal blood pressure is less than 120/80 mmHg, while elevated blood pressure is considered 120–129/less than 80 mmHg.
Smart Ways to Lower Blood Pressure Naturally
Move More
Regular exercise, even as simple as walking, may be just as effective at lowering blood pressure as commonly used BP drugs. Exercise strengthens the heart, meaning it doesn't have to work as hard to pump blood. Cardiologist Dr. Brandie D. Williams recommends shooting for 30 minutes of cardio on most days. Over time, you can keep challenging your heart by increasing speed, upping distance, or adding weights.
Practice Stress Reduction Techniques
Our bodies react to stress by releasing hormones like cortisol and adrenaline, which can raise heart rate and constrict blood vessels, causing blood pressure to spike. Breathing exercises, meditation, yoga, and tai chi can help keep stress hormones and blood pressure in check. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.
Cut Back on Salt
Although not everyone's blood pressure is particularly salt-sensitive, everyone could benefit from cutting back. The AHA recommends aiming for 1,500 milligrams (mg) of sodium per day, and certainly no more than 2,300 mg (about a teaspoon of table salt). Be cautious around packaged and processed foods, including hidden salt bombs like bread, pizza, poultry, soup, and sandwiches.
Choose Potassium-Rich Foods
Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure. Potassium encourages the kidneys to excrete more sodium through urination. High-potassium foods include potatoes, spinach, beans, tomatoes, avocados, edamame, watermelon, and dried fruits.
Consider the DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet was developed specifically to lower blood pressure without medication. The diet emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2,300 mg, with an ideal limit at 1,500 mg. Research confirms that the DASH diet is effective for lowering blood pressure, reducing bad cholesterol and triglycerides, and curbing heart disease risk.
Savor Dark Chocolate
Dark chocolate is rich in flavanols, which relax blood vessels and boost blood flow. Studies have found that dark chocolate can help lower blood pressure.