High blood pressure, or hypertension, can lead to life-threatening conditions such as heart attack and stroke. This condition puts undue strain on your circulatory system and can damage your heart muscle and surrounding tissue. Hypertension is serious, but there are ways other than medication to lower blood pressure. Let’s take a look at the steps you can take to combat hypertension through lifestyle changes and food.

Natural Ways to Lower Blood Pressure


Maintain a healthy weight.

People with a healthy weight tend to keep their blood pressure in check, too. That said, you can lower blood pressure by shedding excess pounds.


Get regular exercise or physical activity.

Regular exercise leads to weight loss and lower blood pressure. Additionally, The American College of Sports Medicine found that simple activities like walking or doing household chores also lowers your blood pressure.


Stop stressing out.

Stress contributes to high blood pressure. You can lower your stress levels by eating right, and getting enough exercise or physical activity. Another way to combat stress is by taking five to 10 minutes out of your day to practice deep breathing exercises or meditation.

What To Eat for Lower Blood Pressure


Simply put, food affects blood pressure levels. For example, sodium raises blood pressure. The American Heart Association suggests you keep your sodium intake below 1,500 mg a day. Research shows that eating a low-sodium diet in combination with a diet rich in calcium, magnesium, and potassium combats hypertension and aids blood pressure control. Fruits and vegetables are great options for combatting hypertension. Plus, there are a number of other delicious foods that also battle against high blood pressure. Some of these include:

  1. White beans – A cup of these beans contains 13 percent of the calcium, 30 percent of the magnesium, and 24 percent of the potassium you need every day.
  2. Pork tenderloin – Meat lovers, rejoice! This delicious cut of meat contains 6 percent of their daily magnesium and 15 percent of their daily potassium.
  3. Fat-free yogurt – Plain fat-free yogurt packs a lot of essentials. It contains 12 percent of the magnesium, 18 percent of the potassium, and a whopping 49 percent of the calcium your body needs everyday.
  4. Kiwi – This tasty fruit has 2 percent of the calcium, 7 percent of the magnesium, and 9 percent of the potassium that make up a balanced diet.
  5. Peaches – Another sweet fruit that contains 8 percent of the potassium, 3 percent of the magnesium, and 1 percent of the calcium that your body needs everyday.

Regarding the foods above, those numbers are based on single servings. Therefore, each kiwi or peach has that amount of your daily potassium, magnesium, and calcium. The yogurt and the beans have all you need in one single cup, and the meat refers to one cut, which is the way it comes packaged from the grocery store.

Control Your Blood Pressure


You can keep your blood pressure in balance by making important lifestyle changes. Regular exercise, a healthy diet, and managing stress combats hypertension just as well as any medication. Take control of your blood pressure before you experience the adverse side effects of hypertension. Visit the Hotze Health & Wellness Center for more tips on lowering your blood pressure and identifying the underlying cause of your hypertension.