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Hypertension, also known as high blood pressure, is a common health condition in the United States. Experts estimate that roughly half of adults in the country have high blood pressure, and older adults over 60 years old are more likely to be diagnosed with this health condition.¹ According to the CDC, over half of the senior population has high blood pressure.²

Hypertension can be a dangerous health condition because it increases your risk of heart disease, stroke, and heart attack. It’s important to be aware of your blood pressure levels by receiving checkups from your doctor as needed.

Your blood pressure levels can often be managed by living a healthy lifestyle. While there is not one remedy for controlling hypertension, trying a combination of these tips may help. Here are 9 natural ways to lower your blood pressure.³

1. Maintain a healthy weight. Your blood pressure can often increase as your weight increases because extra weight can put a strain on your heart. Being overweight can also cause a health condition known as sleep apnea, which is disrupted breathing while sleeping, and can also trigger high blood pressure.
2. Exercise. Regular physical activity benefits your health in many different ways, including being a natural way to lower your blood pressure. Exercise makes the heart stronger, which allows the heart to pump more blood with less effort, decreasing force on the arteries. This lowers your blood pressure.⁴
3. Reduce sodium consumption. Reducing your sodium (salt) intake can improve your blood pressure levels. Sodium affects your blood, and too much can cause your blood pressure to rise. Simple ways to reduce sodium consumption include eating less processed foods, checking food labels for sodium content, and not adding salt to your meals when cooking.
4. Add potassium to your diet. Potassium helps regulate your heart rate, and it can also reduce the effects that sodium has on your body. Potassium aids your body in getting rid of sodium, while also easing the tension in the blood vessel walls. Eat potassium-rich foods, including bananas, oranges, avocados, yogurt, leafy greens, salmon, and beans, to lower your blood pressure.⁵
5. Reduce alcohol consumption. Drinking an excessive amount of alcohol can raise your blood pressure, no matter how healthy you are. Alcohol can dehydrate you and decrease the potassium levels in your body.⁶
6. Avoid smoking. Smoke can harm your health in many ways, including being a cause of high blood pressure. The chemicals in tobacco damage blood vessel walls and narrow your arteries, leading to high blood pressure. You should look for ways to quit smoking with the help of a doctor.⁷
7. Sleep. Your heart rate, breathing, and blood pressure levels all decrease when you get quality sleep. If you don’t get adequate sleep, your blood pressure will remain elevated for a longer period of time. A lack of sleep also affects your body’s ability to control stress hormones, which can impact your blood pressure.⁸
8. Hydrate. Research shows that there is a link between hydration and blood pressure. When your body is dehydrated, your blood vessels constrict, which can elevate your blood pressure.⁹
9. Manage stress. When you’re stressed, your body is in fight-or-flight mode, which causes your heart rate to elevate and your blood vessels to restrict. This can contribute to high blood pressure. It’s important to find ways to reduce or manage your stress levels whether it’s exercise, meditation, or listening to soothing music.¹⁰

Lower Your Blood Pressure

If you or a loved one are at risk for hypertension, we encourage you to learn more about the ways to lower blood pressure and how you can maintain your blood pressure at a healthy level. If you have any concerns about your blood pressure, talk with a medical professional to create a plan that’s best for you.

Saber Healthcare’s trusted health professionals work to provide residents with the proper education, food, and activity to help them live their best, healthy lives. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

1. “Hypertension: What is it and How to Prevent it.” Saber Healthcare Group, saberhealth.com. September 23^rd, 2021. Accessed February 22^nd, 2023. https://www.saberhealth.com/news/blog/hypertension-risks-and-prevention.
2. “Hypertension Prevalence and Control Among Adults: United States, 2015–2016.” U.S. Department of Health & Human Services, Centers for Disease Control and Prevention. Accessed February 22^nd, 2023. https://www.cdc.gov/nchs/products/databriefs/db289.htm#:~:text=The%20prevalence%20of%20hypertension%20increased,those%20aged%2060%20and%20over.
3. “10 ways to control high blood pressure without medication.” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed February 22^nd, 2023. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974.
4. “Exercise: A drug-free approach to lowering high blood pressure.” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed February 23^rd, 2023. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206#:~:text=Regular%20exercise%20makes%20the%20heart,This%20lowers%20blood%20pressure.
5. “5 Natural Ways to Lower Blood Pressure.” The Trustees of the University of Pennsylvania, pennmedicine.org. March 22^nd, 2022. Accessed February 22^nd, 2023. https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/january/lower-blood-pressure-naturally.
6. Booth, Jessica. “How To Lower High Blood Pressure Safely.” Forbes Media, forbes.com. January 19^th, 2023. Accessed February 22^nd, 2023. https://www.forbes.com/health/healthy-aging/how-to-lower-blood-pressure/.
7. Soliman, Megan. “17 Effective Ways to Lower Your Blood Pressure.” Healthline Media, healthline.com. October 25^th, 2021. Accessed February 22^nd, 2023. https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast.
8. Gardner, Amanda. “Ways to Lower Blood Pressure.” WebMD, webmd.com. September 17^th, 2021. Accessed February 22^nd, 2023. https://www.webmd.com/hypertension-high-blood-pressure/how-to-lower-blood-pressure.
9. “Can Dehydration Cause High Blood Pressure?” Healthcare Associates of Texas, healthcareassociates.com. December 21^st, 2021. Accessed February 22^nd, 2023. https://healthcareassociates.com/can-dehydration-cause-high-blood-pressure/#:~:text=When%20your%20body%20is%20dehydrated,your%20blood%20pressure%20to%20increase.
10. Hildreth, Danielle. “15 natural ways to lower your blood pressure.” Healthline Media, Medical News Today. December 23^rd, 2022. Accessed February 22^nd, 2023. https://www.medicalnewstoday.com/articles/318716.