Got high blood pressure? We’ve got you covered. Here are 4 natural ways to get rid of high blood pressure, starting with some healthy living tips that aren’t as hard to make habits as you might think!
1. Healthy Living Tips for a Strong Heart & Low Blood Pressure
Weight Loss and Exercise: Blood pressure is directly correlated with weight. When your weight goes up, your blood pressure follows.
The good news is that what goes up, must come down. Lower your weight, and your blood pressure is likely to lower as well. Losing weight, especially around your middle, is one of the most effective ways to lower your blood pressure.
Okay, so you want to lose the weight…but how?
Diet is your primary ally in the weight-loss battle, but exercise is the offensive weapon in your arsenal! Don’t worry if you’re not an athlete. Exercise isn’t all about blood, sweat, and tears. Swimming, walking, yoga…there are many exercise modalities to choose from.
And the time investment isn’t all that overwhelming either. The Department of Health and Human Services recommends 150 minutes (that’s just 2 ½ hours) of moderate aerobic exercise a week…or 75 minutes of vigorous aerobic activity a week. Add at least two strength-training sessions a week, and you’re on your way to weight loss and low blood pressure.
Studies show the best benefits occur when exercise sessions are spread out over the course of a week, but if you’re more of a weekend warrior you’re benefiting too.
Cut Down on Alcohol: Research suggests that drinking moderately can potentially lower blood pressure by 2 to 4 mm Hg. As soon as you cross the lines of moderation, however, all those benefits turn into stressors. Alcohol can also decrease the effectiveness of any blood-pressure-lowering medication you may be on.
Other Lifestyle Adjustments: There are also the more obvious lifestyle adjustments to make, such as quitting smoking and cutting back on excessive caffeine consumption. To help support healthy lifestyle habits and reduce stress, engage in mind-body practices, such as meditation, yoga, and tai-chi.
2. Apple Cider Vinegar for High Blood Pressure
Apple cider vinegar helps lower blood pressure by balancing sodium levels, helping to lower cholesterol, and detoxifying your body of free radicals…but you have to take it consistently to see the blood-pressure-lowering benefits!
Added bonus: apple cider vinegar also helps soothe sore throats and alleviate indigestion.
Mix 1 tablespoon of apple cider vinegar and 1 tablespoon of raw, organic honey in a cup of water. You can also add lemon juice. Drink twice a day, and monitor the effects this apple cider vinegar tonic has on your blood pressure.
Note: if your high blood pressure is a symptom of kidney disease or other organ dysfunction, apple cider vinegar may not exert as much of a positive benefit on hypertension.
3. Foods to Eat When You Have High Blood Pressure
Eating dark chocolate and berries is the yummiest of the natural ways to get rid of high blood pressure.
Dark chocolate is full of flavonoids, which are plant antioxidants that help blood vessels relax, thereby lowering blood pressure.
A Cochrane review of 35 studies demonstrated that flavonoid-rich cocoa improved several markers of heart health, including high blood pressure.
Berries are rich in polyphenols proven to help balance blood pressure. A small study made up of post-menopausal women revealed that women who consumed berries for eight weeks saw a significant improvement in heart health markers such as high blood pressure.
A separate study showed that when participants ate a diet high in polyphenols, such as berries and dark chocolate, they lowered their risk for heart disease.
4. Reishi Mushrooms for High Blood Pressure
Reishi mushrooms are a tough, woody fungus with a bitter taste. For reishi mushroom health benefits, all of which help bring the body back into balance, reishi is best consumed as reishi extract powder.
Nicknamed the “Mushroom of Immortality,” the reishi mushroom has been used medicinally for centuries to:
- Boost the immune system
- Treat lung conditions such as bronchitis and asthma
- Lower cholesterol and high blood pressure
- Help heal kidney and liver disease
- Treat cancer
- Cure stomach ulcers
- Combat chronic fatigue and insomnia
- Reduce stress
Reishi mushroom and reishi extract and powder have such a pronounced effect on cardiovascular health due to their high concentration of heart-helping compounds:
- Ganoderic acids
In terms of heart health, ganoderic acids may be the star player.
There is evidence that ganoderic acids may help lower triglyceride levels, remove unwanted cholesterol from the blood, lower blood pressure, keep blood platelets from sticking together and building up (causing blood clots and increasing stroke and heart attack risk), and correct heart arrhythmia.
A study published in the journal Heart Disease provides evidence of reishi mushroom’s outstanding effectiveness at lowering blood pressure.
Fifty-four individuals with high blood pressure that had been previously unresponsive to medications took reishi extract three times a day for four weeks. Findings showed that the reishi extract significantly lowered blood pressure.