Seven Surprising Ways To Lower Blood Pressure Naturally (Without Risky Medication)

Although medications can be lifesaving most have side effects. Even the most common over-the-counter drugs can cause a host of issues. Taking prescription medications for years often makes side effects more likely – even if they’d never appeared before. So why pop a pill unless it’s absolutely necessary? 

Untreated high blood pressure raises the risk of heart attack and stroke. It also worsens other conditions like diabetes. That’s why it’s so exciting that simple lifestyle changes today offer healthy ways to lower blood pressure tomorrow. These are medically tested, proven hacks to reduce hypertension. Here are seven surprising ways to lower blood pressure naturally. 

What is High Blood Pressure? 

Heart disease is called the silent killer for a reason. Despite being the number one cause of death in the U.S., it often arrives without warning. There are no consistent hypertension symptoms for example. Instead, for many people their first clue that they have heart disease arrives with a heart attack. That’s why knowing your blood pressure is vital. 

Hypertension, or high blood pressure, occurs when blood traveling through your body exerts greater than normal pressure against the arterial walls. Along with heart disease and stroke, hypertension has been linked to everything from kidney damage to vascular dementia which occurs when blood vessels in the brain are damaged. So maintaining normal blood pressure is vitally important for longterm good health. No matter what your physical condition, your first step should be to get your blood pressure checked. 

The numbers given from a blood pressure reading are derived from units of millimeters of mercury (mmHg). The reading is given in a pair, with the upper (systolic) number followed by the lower (diastolic) value. Both numbers, the systolic and diastolic, are measurements of the pressure created by blood pushing against your arterial walls. The first number shows your systolic blood pressure which is measured between heartbeats when the organ is resting. The second number, the diastolic blood pressure, is taken during a heart beat. 

Normal blood pressure is when the first number, the systolic, is less than 120 while the second number, the diastolic, is below 80. If the second number is still below 80 but the first is between 120-129, then your blood pressure is considered elevated. Untreated, elevated blood pressure almost always progresses into full blown hypertension. If you or a loved one have been diagnosed with elevated blood pressure, it represents a genuine area of opportunity. That’s because some very simple lifestyle hacks can lower blood pressure naturally and get your reading back to normal blood pressure.   

After getting your blood pressure checked, the next step should be determining your overall health. And while numerous facilities offer blood pressure readings, for this next step you don’t even need to leave your home. That’s because Kyla Clinics offers a $99 at-home test that will provide actionable insights into not only your cardiovascular health but your hormone levels, blood sugar, liver, and kidney function along with inflammation markers, and thyroid health.

Just complete a simple health quiz, then select the test that’s right for you. The tests will arrive in a few days along with easy-to-follow instructions for sample collection. A simple needle prick and you can send the sample to our labs. You’ll soon receive valuable insights that will not only provide data on areas where improvement is needed but you’ll have an opportunity to get an online consultation with a Kyla doctor. This will provide insights into how to improve your health and enhance your longevity. 

The Risks of High Blood Pressure Medication. 

Hypertension occurs with higher blood pressure readings. Stage 1 hypertension is when the first number is 130-139 and the second falls between 80 -89. In Stage 2, the systolic reading is at least 140 while they diastolic is above 90. Anyone with a systolic registering above 180 or a diastolic reading above 120 should get immediate medical care as it’s usually indicative of a serious cardiac event. 

It’s estimated that one-third of American adults have untreated high blood pressure. Most of them don’t even know they have it, because they aren’t experiencing hypertension symptoms. Common symptoms including chest pain, breathing issues, and severe headaches usually only happen as a prelude to a serious issue like a heart attack or a stroke. No one should wait to take charge of lowering their blood pressure. 

So let’s say you or someone you’ve cared about has crossed the high blood pressure threshold. Aren’t there blood pressure medicines that will help? Of course there are, and anyone with diagnosed hypertension needs to seriously consider their benefits. However, blood pressure medicines also carry sizable risks. 

For one thing, men are considerably more likely to have high blood pressure than women. Over half of all adult men have hypertension versus just over 40% of women. And for men, blood pressure medicines have a consistently unwanted side effect. That’s because while one of the ways to lower blood pressure includes taking drugs for erectile dysfunction, the most commonly prescribed drugs to treat hypertension are also the ones that are most likely to cause erectile dysfunction. 

When men are first put on blood pressure medicine, they are often prescribed either diuretics or beta blockers. Both carry outsized risks of erectile dysfunction. Unfortunately, almost three-quarters of men stop taking medications to treat hypertension if they experience even minor side effects and for most men erectile dysfunction is a pretty significant one. Of course there are blood pressure medicines that carry a far lower risk like angiotensin converting enzyme (or ACE) inhibitors. Since these drugs actually widen blood vessels to increase blood flow they are unlikely to cause a problem – less than one percent of men taking them report experiencing erectile dysfunction. On the other hand, in some studies angiotensin II receptor blockers (or ARBs) actually improves sexual performance.

However, during a recent examination of over more than 32,000 people with high blood pressure, researchers uncovered an increased risk for strokes by more than 10% among those who were taking ACE inhibitors compared with those who were on diuretics. Other drugs for hypertension have been shown to affect everything from potassium and glucose levels among users to increased risks for edema. Although for people with seriously high blood pressure medications may be vital, for those with elevated levels there are lots of natural ways to lower blood pressure. Here are seven that might surprise you.

1. Losing Weight Quickly Lowers Blood Pressure

Okay, this may not be surprising. After all, being overweight puts you at heightened risk for everything from type 2 diabetes to cancer to kidney disease. Men whose waist measures 40 inches around, and women whose waist measures 35, are at heightened risk for high blood pressure. 

In fact, being overweight and having high blood pressure also increases your risk for metabolic syndrome. This cluster of conditions affecting one in three American adults is also called insulin resistance syndrome. Along with high blood pressure and a large waistline, it includes having a large amount of belly fat, high blood sugar levels, and high levels of triglycerides.

What may surprise you is not just how losing weight is one of the best ways to lower blood pressure but how closely the two are linked. Every two pounds you lose can cause your blood pressure reading to drop by one. So, while it may be easy to say and hard to do, there are few things you can do for your body that are as beneficial as losing weight. 

In fact, if you continue to gain weight you will almost certainly see a concurrent increase in your blood pressure readings. Ideally, you won’t trade one drug for another. So while blood pressure medicines have been linked to a host of side effects, using a popular weight loss drug may have some negative effects down the road. Instead turn to one of the natural ways to lower blood pressure like adding healthy foods to your plate and exercising.

2. It’s Not Just How Much You Eat, But What You Eat

The key word here is “added” as in “added sugar” or “added salt.” That’s because our bodies process processed foods with additives differently than whole foods. So if you want to lower blood pressure naturally, the first step should be paying extra attention to the ingredients listed on the foods you commonly buy. The second step will likely be buying different foods.

Most people realize that added salt, whether in processed food or from the table, can increase your risk for hypertension. Yet far fewer people realize that added sugar can be just as harmful – if not more so. Putting a teaspoon in your coffee or over your cereal probably won’t have long term consequences but consuming processed sugars like high-fructose corn syrup does more than just rapidly raise your blood sugar. Drinking a 24-ounce sweetened soda can cause a 15 point increase in systolic pressure and nearly 10 in the diastolic. 

Increasingly doctors are recommending heart healthy, plant-based diets that are low in processed foods. This means filling your plate with green leafy vegetables and fruit while consuming modest amounts of lean meats like chicken or fish along with whole grains. This type of healthy eating can shave ten points off your average blood pressure reading. And if you’re concerned about elevated cholesterol levels along with high blood pressure, remember you can get an at-home health test from Kyla Clinics that will tell you all you need to know. The $99 may even be covered by your insurance. 

3. Regular Exercise Will Lower Your BP Fast

Physical activity can help you lose weight while improving your overall attitude. However, some exercises may actually raise your blood pressure – albeit briefly. This isn’t generally an issue for athletes who exercise regularly but if you have high blood pressure it’s important to speak with a doctor before starting any new regimen.

However, anyone trying to keep elevated blood pressure from reaching hypertension should add aerobic activity to their to-do list. Research suggests that consistent cardio will lower blood pressure naturally, slicing five to eight points off your average reading. To achieve this, aim for half-an-hour of daily, moderate exercise. The goal is to get your heart beating faster without feeling out of breath. 

It’s important to start slowly – especially if you aren’t physically fit. Begin by walking or biking around your neighborhood, or swimming laps at a moderate pace. From there you can eventually shift from walking to jogging or taking a spin class. 

High intensity interval training (HIIT) is not only awesome for weight loss but one of the best natural ways to lower blood pressure. The idea is to shift back and forth from a moderate pace to a more demanding one. That could mean transitioning from a slow jog to a sprint or running full out on the treadmill for a couple of minutes, followed by several minutes of brisk walking. Because HIIT allows you to catch your breath, you never feel as taxed physically as you would if you tried to sprint for 20 minutes. 

Unfortunately, many people who are new to an exercise regimen concentrate on cardio. While climbing onto a stationary bike requires less skill than curling a dumbbell, you may be surprised to realize how important it is that you do both. That’s because while numerous studies have extolled the benefits of weight training for longevity and overall good health, recent research suggests it’s vital if you are looking at different ways to lower blood pressure. 

Examining over 250 participants in a number of randomized clinical trials, researchers realized that strength training significantly improved blood pressure, noting that “…mean values of systolic blood pressure (SBP) and diastolic blood pressure (DBP) decreased significantly after strength training interventions.” Most studies suggest that you only need to lift weights twice a week to enjoy its blood pressure benefits. However, it’s a good idea to work with a trainer who can help ensure that you are doing the movements properly which will significantly lower the risk of injury. 

4. Lack of Sleep Can Raise Your Blood Pressure

Being constantly tired can raise your blood pressure. If you or a loved one are already dealing with high blood pressure then maintaining a consistent sleep schedule is vital. Aim to get seven hours a night. That means limiting caffeine and alcohol several hours before bedtime, as they are natural sleep disrupters. So is the blue light emitted by electronic devices. Reading a printed book and perhaps sipping a cup of herbal tea will make a big difference in how soundly you sleep. 

Although it might not seem important, sleep is one of the best natural remedies for high blood pressure. Sleep plays a role in keeping the hormones responsible for stress and metabolism in check. If you are consistently tired, your hormone levels may not be optimal. This can lead to an increase in your blood pressure. If you are concerned about how lack of sleep or other factors may be affecting your hormones, Kyla Clinics offers Hormone Panels for men or women. These can provide some low-cost, simple answers. You’ll not only learn your levels of cortisol, Free T4 and T3, you’ll get information about vitamins like folate, B-12, and Vitamin D. Plus, a Kyla doctor will be available for consultation after you receive the results. 

Lack of sleep can play havoc with your hormones and high blood pressure. If you are overweight, you may also be dealing with sleep apnea which occurs when you stop and start breathing throughout the night. This potentially dangerous condition can leave you feeling tired no matter how long you sleep. If you suspect you have sleep apnea, it’s important to speak with a doctor as soon as possible.

5. Find a Friend – Even a Furry One

Recent research suggests that loneliness raises blood pressure. Although scientists are uncertain of the mechanism, studies of people who lack close friends or family members demonstrate that their blood pressure has gone progressively higher. Even people who began with normal blood pressure often reached hypertension levels if they did not have others in their life. On average, over the course of four years, those in the loneliest category had their pressure readings increase by 14 points. 

Lead study author Louise Hawkley explained that “Loneliness is characterized by a motivational impulse to connect with others but also a fear of negative evaluation, rejection and disappointment. We hypothesize that threats to one’s sense of safety and security with others are toxic components of loneliness, and that hypervigilance for social threat may contribute to alterations in physiological functioning, including elevated blood pressure.”

As we age, it becomes harder to make friends. That’s why one of the more unlikely ways to lower blood pressure naturally is by joining a group activity whether it’s bowling, line dancing, or a writing class. The activity itself is less important than finding a shared experience –– gathering with others who are engaged in something you find interesting. Ideally you’ll make friends away from class as well. This can also apply to religious observances, but again with the caveat that the goal is to meet people who you can interact with away from the shared activity. 

Adopting a dog is perhaps one of the more surprising ways to lower blood pressure. One study showed that dog owners in stressful situations had less of an increase in their blood pressure than non-dog owners who were taking blood pressure medicines. Just the act of petting or playing with a dog can lower blood pressure naturally. And that’s not all. 

When we look into our own dog’s eyes it releases a hormone called oxytocin. Nicknamed “the love hormone,”  this incredible chemical messenger is one reason mothers recognize their own baby beside nearly identical infants. Interestingly, both dog and owner release this hormone during eye gazing but a similar effect does not occur when a non-owner tries the same thing. The longer the gaze, the more oxytocin is released. 

Along with encouraging bonding, oxytocin will lower blood pressure naturally. This hormone is also activated by petting a dog or a cat. However, one added benefit to dog ownership is that regularly walking your pet can improve your physical fitness. It might also help you meet a new friend.

6. Drink Less Alcohol and Stop Smoking

Drinking excessive amounts of alcohol constricts your blood vessels which can inhibit healthy blood pressure. That’s because your heart must work harder to send blood through those narrower blood vessels, which raises blood pressure. Limiting your alcohol intake to one drink a day for women, or two per day for men, can reduce blood pressure by four points. 

However, some studies suggest that red wine plays a positive role in heart health. While this doesn’t mean you should happily drink excessive amounts of vino,  one or two glasses per day over time could improve cardiovascular function. One widely reported study noted that because of resveratrol, an antioxidant in red wine, the beverage could aid “…in the prevention of cardiovascular diseases by neutralizing free oxygen radicals and reactive nitrogenous radicals; it penetrates the blood-brain barrier and, thus, protects the brain and nerve cells. It also reduces platelet aggregation and so counteracts the formation of blood clots…” When combined with the regular consumption of fresh fruit and vegetables, drinking two glasses daily of red wine has been shown to lengthen lifespan. 

While some research following the study suggested the benefits of drinking wine were overstated, there’s no such controversy regarding another vascular constrictor. For while moderate alcohol consumption may be beneficial, there is no safe level of tobacco consumption. The best way to achieve normal blood pressure is to stop smoking or other use of tobacco products.

7. Medications and Supplements can affect Blood Pressure 

A whole host of medications can affect blood pressure. So while you may not have to take blood pressure medicine, it’s important to avoid medications and supplements that affect normal blood pressure. These include over-the-counter decongestants and nonsteroidal anti-inflammatory drugs including ibuprofen and aspirin. Hormonal birth control and many antidepressants can elevate blood pressure as can herbal supplements like St John’s wort, ginseng, ginkgo,ephedra, and bitter orange. Some can interfere with blood pressure medicine while others will raise your blood pressure. If you are worried about hypertension, do your research before taking a supplement. 

That’s why it can be helpful to have someone to offer guidance, like the doctors at Kyla Clinics. Did you know that just visiting a doctor’s office can raise your blood pressure? There’s even a name for it. It’s called the “white coat effect.” That’s why being able to get valuable insights into your long term health from the comfort of your own home may help you achieve normal blood pressure. 

Hypertension and heart disease are life shortening. Kyla is dedicated to helping you extend your healthy lifespan – your healthspan. In fact, thanks to advances in medicine and technology, it may be possible to keep extending your life indefinitely. Known as age escape velocity, these advances may someday extend a person’s life by more than a year for every year they are alive. With the right guidance and desire, it may even be possible for you. 

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