High blood pressure and high blood pressure lead to heart disease, stroke, kidney failure, and other major complications. The good news is lifestyle changes and using natural remedies lowers blood pressure and reduces the medication.  Blood pressure is a measurement on artery walls as blood flows the body. It is recorded as two numbers, with the systolic pressure (top number) measuring the pressure as the heart contracts, and the diastolic pressure (bottom number) measuring the pressure as the heart relaxes. Normal blood pressure is considered less than 120/80 mmHg.

Elevated readings between 120-129/ fewer than 80 are considered prehypertension, while anything above 130/80 is considered high.  The higher the blood pressure, heart has to work to pump blood, putting extra strain on blood vessels and organs. If high blood pressure damages arteries, cholesterol deposits to build up and increasing the risk of blood clots, heart attack, and stroke. That’s why getting blood pressure under control is critical for health.

Lifestyle changes for lower blood pressure

The making certain lifestyle adjustments lower blood pressure in many individuals, reducing or even eliminating the need for medication. Here are some of the most effective lifestyle changes for lowering blood pressure:

1. Lose extra weight – Being overweight puts extra strain on the heart. Losing just 5-10 lbs makes a big difference in blood pressure.
2. Exercise regularly – Getting 150 minutes per week of moderate exercise, like brisk walking, helps manage weight and strengthen the heart and blood vessels.
3. Reduce sodium intake – Eating too much sodium causes fluid retention, making blood pressure go up. Aim for less than 1500mg of sodium daily.
4. Follow a heart-healthy diet – Eat plenty of fruits, vegetables, whole grains, nuts and seeds. Limit processed foods, sugar, and trans and saturated fats.
5. Limit alcohol – Drinking more than moderate amounts of alcohol regularly increases blood pressure.
6. Manage stress – Chronic stress causes inflammation and spikes cortisol levels, raising blood pressure. Try meditation, yoga, and deep breathing.
7. Quit smoking – Smoking damages blood vessels. Quitting quickly improves blood pressure.

Lifestyle measures and certain natural supplements have been shown to help stabilize supplements to lower blood pressure levels without the risk of side effects common with prescription medications. Always check with your doctor before starting any new supplement, especially if you are already taking blood pressure medications.

Hawthorn berry

Hawthorn berry contains antioxidant flavonoids that help dilate arteries and improve blood flow. Multiple studies confirm hawthorn supplements in doses from 100-1000mg daily effectively lower blood pressure. Hawthorn is considered very safe with few side effects.

Beet root extract

Beets are high in nitrates that the body converts to nitric oxide, a compound that relaxes and widens blood vessels. Research shows taking beet root extract daily decreases blood pressure within a few hours. Look for supplements with at least 400-500mg of concentrated beetroot extract.