If you stay focused and follow each of these remedies, you will be able to lower your blood pressure. There are some pretty scary facts about high blood pressure and its impact on the U.S.
1 in 3 adults in the U.S. have hypertension (high blood pressure), and 9 in 10 Americans will develop the condition by age 65 (1, 2). Moreover, high blood pressure is the leading risk factor for heart disease— accounting for more than 1 in 10 deaths each year (1).
The remedy? Statin drugs.
Approximately 1 in 4 Americans over age 40 are currently taking a statin to “lower” their blood pressure and/or cholesterol (3). While statins may be appropriate for some, lifestyle changes can make the biggest difference in lowering blood pressure naturally.
Lower Your Blood Pressure Now
Here’s all you need to know about Hypertension and 11 Home Remedies to treat it naturally.
The diagnostic criteria for hypertension is as follows:
Normal Blood Pressure: 120/80
Pre Hypertension: 120-139/ 80-89
Stage 1 Hypertension: 140-159/ 90-99
Stage 2 Hypertension: 160+/100+
WHAT CAUSES HYPERTENSION?
While hypertension can be genetically linked, the most common triggers for high blood pressure are lifestyle and dietary related.
In fact, compared to individuals in less industrialized cultures worldwide, only about 3 percent of contemporary hunter-gatherers that have been studied have high blood pressure.
Common causes of high blood pressure in our modern lifestyles include:
- Insulin resistance
- Metabolic dysfunction
- Standard American Diet (low protein or conventional protein, high-grain, low vegetable, low fat, industrial seed oils)
- Sugar, artificial sweeteners and food additives
- High coffee or alcohol consumption
- Sedentary lifestyle
- Low water intake (dehydration)
- Poor quality sleep or lack of sleep
- Excessive screen exposure
- Excessive sitting
11 Spectacular Home Remedies to Lower Your Blood Pressure Now
Given that high blood pressure is primarily lifestyle and dietary related, hypertension is highly reversible. Here are 11 game-changing dietary and lifestyle modifications to naturally lower your blood pressure (without medications):
- Remove excess sugar and carbohydrates. (Grains, cereals, pastas, pastries, breads, artificial sweeteners and sugar)
- Build your plate with real, nutrient dense foods (including: organic proteins, colorful vegetables and healthy fats at each meal)
- Eat enough potassium—correlated with lower blood pressure. Aim for 4,500-5,000 mg.day (Best sources: Green tipped bananas and plantains, cooked and cooled potatoes and sweet potatoes, spinach, chard, fermented yogurt).
- Don’t fear salt. Eating salt (sodium) is essential to balance out potassium intake and not experience electrolyte imbalances. Add sea salt to home cooked meals to taste (Note: Don’t fear salt. Recent research that suggests that restricting salt to less than 2,300 milligrams per day, as the American Heart Association has long advised, may actually be harmful and increase the risk of heart disease paradoxically).
- Eat plenty of K2 and calcium rich foods too. Two more essentials for decreasing inflammation, balancing electrolytes and stimulating a healthy blood pressure. Eat lots of dark leafy greens, bone broth, nuts and seeds, wild-caught salmon (with bones in) grass-fed dairy as tolerated (ghee, butter, yogurt) and organ meats. Also take a K2 supplement (but avoid Calcium supplements—connected to calcification of arteries and heart disease risks) K2 is often overlooked, but is required to move calcium into the bones and the teeth (where it belongs), and distribute calcium into the hard tissues where it should be, away from the arteries.
- Eat 1 lb. fatty cold-water fish each week. Or take 1 tsp. Fermented cod liver oil daily to lower inflammation.
- Drink herbal tea & green tea. Try hibiscus and traditional green tea 2-3 times per day for reducing blood pressure.
- Soak up the sun. Aim for 30-60 minutes of sunshine each day to boost Vitamin D levels and nitric oxide levels (a natural vasodiolater).
- Address stress. The elephant in the room that will continue to drive blood pressure up unless address. Incorporate a mindfulness practice that “speaks” to you—including biofeedback, neurofeedback, regular prayer and meditation, yoga, tai chi, qi gong and deep breathing. Also work with a functional medicine practitioner or skilled healthcare clinician to address your HPA-Axis (cortisol levels) that can cause chronic high blood pressure.
- Sleep well. Aim for 7-9 hours each night in a completely darkened and cooled room (ideal 68-degrees or below).
- Move it. The average American sits upwards of 12 hours each day. Sit less. Move more in your daily life (stand, walk, etc.). Regular exercise is also especially important for blood pressure. A mix of endurance or steady-state cardio type of exercise, strength training, and then higher-intensity exercise. Aim for at least 150 minutes of moderate intensity exercise each week (about 30 minutes 5 days per week), or 75-100 minutes of more vigorous exercise (20-30 minutes 3-4 days per week).
- CDC. 2016. https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm
- Rigaud & Forette. Hypertension in Older Adults. The Journals of Gerontology: Series A, Volume 56, Issue 4, 1 April 2001, Pages M217–M225 https://doi.org/10.1093/gerona/56.4.M217https://academic.oup.com/biomedgerontology/article/56/4/M217/619961