HEALTHYLINE BLOG

13 Ways to Reduce Your Blood Pressure Naturally

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Stunningly, every 1 in 3 Americans faces issues with high blood pressure, also referred to as hypertension.

Hypertension rates only continue to increase, with the majority of these occurrences lacking an identifiable cause.

Deemed primary hypertension, this condition can be life-threatening without proper lifestyle changes.

Healthy blood flow throughout the body is vital for human health.

This process is responsible for distributing oxygen to cells and organs while removing carbon dioxide along with other wastes from the body.

The heart facilitates these actions as a result of the pressure it creates when it beats.

This pressure pushes the blood through the arteries and veins.

Hypertension occurs when the body overworks itself in order to pump blood throughout the body.

This can lead to the over-stretching of arterial walls, and result in tears that become landing spots for cholesterol, plaque, and blood cells.

Ultimately, this can result in the development of blood clots.

Furthermore, oxygen depletion throughout the arteries can cause tissue damage.

Steadily increasing blood pressure may also have severe adverse effects like heart attack and stroke.

Consulting with your doctor about optimizing your heart health is important.

However, considering changes in diet and exercise while increasing mindfulness may be viable options to reducing high blood pressure.

Instead of immediately resorting to drug therapy, learn how to lower blood pressure naturally with these simple lifestyle alterations.

 

Cut Down On Caffeine

 

Presently, there is only a small amount of data collected on the association between blood pressure and caffeine.

However, some doctors advise people with high blood pressure to reduce their intake of caffeinated beverages.

Essentially, the possibility of an increase in blood pressure does exist but may vary by individual.

If you’re not keen on giving up your caffeine then you can conduct your own experiment.

After consuming a caffeinated beverage, check your blood pressure before thirty minutes have passed.

An increase between 5 to 10 mm Hg indicates sensitivity to caffeine and its ability to increase your blood pressure.

For life-long caffeine consumers, removing or cutting back favored beverages like the coffee can be quite a compromise in the beginning.

However, doing things like getting more sleep and replacing sodas with carbonated water and coffee with non-caffeinated teas can make this process much more tolerable.

What you’ll need:

Coffee drinkers:

  • Your favorite un-caffeinated tea in bags, or loose-leaf
  • 6 Cups of water
  • Extra-large Mason jar with lid

Soda drinkers:

  • 1 Liter carbonated water
  • 1 Tray of ice cubes
  • 1 Cup strawberries
  • 3 Mint sprigs
  • Juice of 4 medium-sized lemons
  • Extra-large Mason jar with lid

Directions

Coffee Drinkers:

  • Prepare six cups of your favorite uncaffeinated tea by following directions on the tea box.
  • Let the tea cool for 1 hour, and then fill an extra-large mason jar with 1 tray of ice cubes.
  • Store in the fridge and drink 1 cup when your caffeine craving hits.
  • Add honey when the tea is still warm for added sweetness.

Tip: Blueberry tea is rich in hypertension-fighting flavonoids.

Soda drinkers:

  • Combine all ingredients into the Mason jar.
  • Mix the liquid and apply mild pressure to the strawberries with the mixing spoon.
  • Let the water infuse in the fridge for 12 hours before enjoying.

 

Limit Alcohol Consumption

 

Generally, drinking small amounts of alcohol is not dangerous for people with high blood pressure.

However, more than one drink a day for women and more than two a day for men can increase blood pressure by several points.

Risk actually increases for the elderly.

For people over 65 who have been diagnosed with hypertension, abstaining from alcohol is recommen