Almost everyone I know has high blood pressure and takes medication to manage the problem. But did you know, there are natural ways that you can manage high blood pressure without prescription drugs. Making modifications to your daily habits and routines are natural ways to lower your blood pressure, and improve overall health and well-being.

High blood pressure is called hypertension also known as a "silent killer" because it often has no symptoms. High blood pressure quietly damages blood vessels and can lead to heart disease, heart failure, stroke, kidney damage, vision loss, memory loss and cognitive decline. So it’s important not to disregard high blood pressure.

If you have high blood pressure, instead of relying on medications with a host of dangerous side effects, try these lifestyle changes to lower your blood pressure instead.

What Causes High Blood Pressure

Unhealthy diet. To much salt or too little potassium in can cause elevated blood pressure.

Lack of physical activity. Not exercising can cause weight gain. Increased weight raises the risk of high blood pressure. People who are inactive also tend to have higher heart rates.

Excessive alcohol consumption. Alcohol consumption has been linked with increased blood pressure, particularly in men.

Stress. Chronic stress that lasts a long time can elevate blood pressure. You may not be able to eliminate all stress from your life, but it’s important to reduce stress as much as you can.

Age. Blood pressure tends to increase with age.

Family history. You're more likely to develop high blood pressure if you have a parent or sibling with the condition.

Obesity or being overweight. Excess weight causes changes in the blood vessels, the kidneys and other parts of the body. These changes often increase blood pressure. Being overweight, or obese makes the heart work harder to pump blood to the body cells, and also raises the risk of high cholesterol.

Tobacco use or vaping. Smoking, chewing tobacco, being around second hand smoke, or vaping can increase blood pressure.

Natural Ways To Lower Blood Pressure

Reduce Stress

Stress can significantly contribute to high blood pressure. Everyone has some stress in their lives, but chronic stress can raise your blood pressure. Stressful situations makes your heart beat faster, and if not managed, chronic stress can lead to increased risk of heart disease, high blood pressure, stroke, and other health complications by impacting your cardiovascular system over time.

• Practice relaxation techniques. Meditate or focus on deep breathing. Meditation and breathing exercises can help you relax, which slows your heart rate and lowers your blood pressure.

• Find what works to lower your stress, including sitting in a quiet space, stretching, or meditating.

• Take a warm bath or shower. Warm water can help you relax and reduce muscle tension. When I hop into a warm tub, my whole body relaxes; it eases my mind, body, and soul.

• Treat yourself to an at-home spa day. Research suggests that stress is linked to high blood pressure, so instead of worrying and letting your mind go into overdrive, give yourself some tender loving care, by taking the time to pamper yourself.

• Identify and manage what triggers your stress and avoiding those things as much as possible

• Focus on the things you can control and don't worrying about things that are out of your control.

• Think of your favorite peaceful place and put yourself there. Like a beach, riding on a boat in the water, a peaceful place on a mountain top, etc. And meditate on that place.

• Prioritize quality sleep, set realistic goals, take breaks throughout the day, spend time in nature, connect with loved ones, listen to music, laugh, think positive thoughts, Journal, or find hobby.

• Pray. Prayer works wonders for stress.

There are no words more comforting and hopeful than these words, "Weeping may endure for a night, but joy cometh in the morning". Psalm 30:5. Always remember, bad times don’t last and everything works out in the end.

Talk to a mental health professional, if stress persists.

Balance Nutrients

Opt for less sodium (under 1,500 mg per day) and more potassium. Eat more fruits and vegetables, and fresh meat, fish and poultry, instead of processed meats. Consume whole-grain rice and pasta instead of products with added seasoning.

Potatoes, dried apricots, bananas, spinach, yogurt, lentils, avocado, oranges, acorn squash, sweet potatoes, leafy greens, cantaloupe, salmon, Lima and navy beans, broccoli, raisins and beets are all good sources of potassium.

Make Probiotics A Priority

Eating food that contains probiotics has been linked to healthier blood pressure. Try putting this to work for you.

Maintain A Good Weight

Researchers show that extra pounds can actually cause heart muscle injury. So, lose even a little weight if you need to.

Stay Active - Move, Move, Move

Physical activity can significantly lower blood pressure. Studies show that consistent physical activity can reduce blood pressure which makes it a valuable tool for managing high blood pressure.

Activities like walking, jogging, swimming, dancing, biking, bridges, planks, squats are considered a key lifestyle modification for managing high blood pressure.

The American Heart Association recommends 150 minutes (about 2 and a half hours) of moderate-intensity exercise or 75 minutes of vigorous aerobic activity.

Finding time and motivation to exercise can be enormously challenging. Even the thought of exercising 20 to 30 minutes a day can be taxing and discourage people from even starting.

If that sounds familiar, start by aiming to work out just 5 to 10 minutes a day. Even just a few minutes is enormously beneficial and better than doing nothing. Movement is medicine!

Take Time To Enjoy

Make time for things that bring you joy. Whether that’s eating a good meal, spending time with friends and family, having that first sip of coffee in the morning, reading a good book, finding a a new café, creating something, or meeting like-minded people. Find time to incorporate small moments of enjoyment throughout the day.

Conclusion:

There are many ways to lower your blood pressure naturally. But none of these approaches work if you don't change your lifestyle habits and routines. Healthy lifestyle changes can benefit your blood pressure, improve your cardiovascular health, and lower your risk of many chronic diseases.

Maintaining a healthy blood pressure can lead to a longer and healthier life. So why not give these natural remedies a try.