Lower Your Blood Pressure Naturally – Part 3

Part 3 of 3 parts

11. Eat Berries. Berries are full of more than just juicy flavor. They’re also packed with polyphenols, natural plant compounds that are good for your heart.

One small study had middle-aged people eat berries for eight weeks. Participants experienced improvements in different markers of heart health, including blood pressure.

Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits and vegetables. Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

Tip: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.

12. Try Meditation or Deep Breathing. While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention. Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure. Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat. Try guided meditation or deep breathing.

Tip: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

13. Eat Calcium-Rich Foods. People with low calcium intake often have high blood pressure. While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels.

For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day. In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu.

Tip: Calcium-rich diets are linked to healthy blood pressure levels. Get calcium through dark leafy greens and tofu, as well as dairy.

14. Take Natural Supplements. Some natural supplements may also help lower blood pressure.

Here are some of the main supplements that have evidence behind them:

• Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
• Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
• Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
• Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

Tip: Several natural supplements have been investigated for their ability to lower blood pressure.

15. Eat Foods Rich in Magnesium. Magnesium is an important mineral that helps blood vessels relax. While magnesium deficiency is pretty rare, many people don’t get enough.

Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear. Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.

You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.

Tip: Magnesium is an important mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.

Take Away Message

High blood pressure affects a large proportion of the world’s population. While drugs are one way to treat the condition, there are many other natural techniques that can help. Controlling your blood pressure through the methods in these three blogs may, ultimately, help you lower your risk of heart disease.