12 Ways to Manage Hypertension Naturally (Without Medication)

How to Manage Hypertension

Did your doctor just tell you that you have hypertension, and you are curious to learn how to manage hypertension naturally? First, of all, “hypertension” is a medical term for high blood pressure. This means that you have elevated blood pressure that is consistently above the normal range.

Normal blood pressure is less than 120/80, and anything above that is cause for concern. There are no noticeable symptoms, making it more alarming. Please, take care of yourself and the ones you love by monitoring your blood pressure. This silent killer leads to heart disease, stroke, and kidney damage when untreated. Set a goal for the New Year and use these 12 ways to naturally manage your high blood pressure. Make sure to check out my post on the 21 foods to eat to reduce high blood pressure.

What Can I Take Instead of Blood Pressure Pills?

If you are taking blood pressure pills, do not stop taking them without first discussing with your doctor. You can find additional ways to manage hypertension through your diet by including more foods that provide the nutrients you need, such as potassium, fiber, and probiotics. There are other things you can do to help you lower your blood pressure and improve your health too, so keep reading.

How Can I Reverse My Hypertension Naturally?

Unfortunately, there is no way to cure hypertension but working with your doctor and making lifestyle changes can help you get things under control and reduce your risk for diseases. The tips below give you a well-rounded approach to get your health back on track and protect your heart.

Did your doctor just tell you that you have hypertension, and you are curious to learn how to manage hypertension naturally? First, of all, "hypertension" is a medical term for high blood pressure. This means that you have elevated blood pressure that is consistently above the normal range.
Normal blood pressure is less than 120/80, and anything above that is cause for concern. There are no noticeable symptoms, making it more alarming. Please, take care of yourself and the ones you love by monitoring your blood pressure. This silent killer leads to heart disease, stroke, and kidney damage when untreated. Set a goal for the New Year and use these 12 ways to naturally manage your high blood pressure.

12 Ways to Manage Hypertension Naturally and Without Medication

1. Regular Exercise

One of the best natural ways to lower high blood pressure without meds is to get regular exercise. This action, even just taking a walk each day, makes your heart stronger and improves its blood pumping efficiency. Start with a 30-minute walk each day to get going!

2. Reduce Sodium To Manage Hypertension

Processed foods have too much salt. By reducing the consumption of these foods as well as how much salt you add when cooking, you can help your heart health.

3. Drink Less Alcohol

Drinking alcohol in any amount can cause your blood pressure to rise. Moderate your intake, aim to imbibe only for special occasions, or cut out all consumption completely.

4. Eat the Right Foods

Potassium helps your body get rid of sodium and reduces the pressure for your blood vessels. You can get it by eating more bananas, leafy greens, fruits, yogurt, salmon, nuts, seeds, and beans. See my post on the 21 foods to eat to manage hypertension. Dark chocolate and berries may also be helpful. Dark chocolate has helpful flavonoids while berries have polyphenols, and both can go a long way toward helping ease hypertension.

5. Cut Back on Caffeine

Caffeine can have several side effects on the blood pressure. Some of these include stimulation of the heart and short-term spikes in blood pressure. Also, there is a hydration and addictive issue.

6. Manage Stress to Manage Hypertension

Stress can absolutely make blood pressure spiral out of control, so stop letting office drama get the best of you. Try turning on soothing music or engaging in activities that you find relaxing when you feel stressed out.

7. Drop Excess Weight

Carrying around excess weight causes your heart to work harder. Lose that weight and you’ll help make it easier for your heart to pump blood.

8. Don’t Smoke

Seriously, just don’t!

9. Stop Eating Added Sugar and Refined Carbs

When you eat refined carbs, particularly sugar, it causes your blood pressure to rise. Start cutting these foods out of your diet until they’re no longer on your plate.

10. Meditate and Breathe Deep

Meditation and deep breathing can help soothe your nervous system. This can slow your heart rate, calm you down, and lower your blood pressure.

11. Get More Calcium and Magnesium into Your Daily Diet

Filling your diet with more calcium can lower blood pressure levels. Try dark leafy greens, tofu, and Greek yogurt. Magnesium also helps, and you’ll find it in whole grains and legumes.

12. Consider Natural Supplements

Some supplements, like garlic extract or fish oil, may also help. However, you should always discuss these with your doctor first. Some may interact with your current medication, and your doctor will be able to advise based on your specific health condition.

FAQs: How To Manage Hypertension Naturally

What brings blood pressure down the fastest?

A well-rounded approach following the 12 tips mentioned above is the fastest way to lower blood pressure.

What drink reduces hypertension?

Drinking plenty of water is encouraged for heart and overall health. Homemade celery and beetroot juices are helpful when it comes to managing hypertension; however, be careful of accidentally over-consuming sugar. I highly encourage adding fresh raw garlic and ginger when making juices to manage hypertension.

When should you worry about high blood pressure?

Blood pressure readings that are consistently classified as Stage 1 Hypertension, with a systolic pressure between 130 and 139 or diastolic pressure between 80 and 89 are concerning. Remember, this is something that usually does not have symptoms, so if you keep checking blood pressure and keep getting these numbers, schedule an appointment with your doctor right away.

Can stage 2 hypertension be reversed?

There’s no cure for hypertension, though you can manage it and even reduce Stage 2 to a lower stage. Follow the lifestyle tips above and work with your doctor to keep things under control.

What are the lifestyle risk factors for high blood pressure?

Not eating the right foods or eating too much of the wrong foods (the ones with salt, trans fat, and saturated fats) are a huge risk. Additionally, when you don’t get enough exercise or sleep and you are overweight and over-stressed, it can harm your heart. If you drink or smoke a lot, this is also a risky lifestyle factor.
In addition to these lifestyle risk factors for high blood pressure, your age and family history may play a role. It’s not too late to start taking care of yourself though, so start now!

Bottomline:

Hypertension, aka high blood pressure, is a silent killer and, for the most doesn’t have symptoms. So, if your blood pressure is consistently over 120/80, which is the normal blood pressure range, then you need to do something about it. Please do not ignore it because that’s as far as the symptoms you will get.

Take care of yourself. You are solely responsible for taking care of your health and advocating for your health. Do not be too busy for your health; understandably, life is busy; however, make time for the things that matter – your health.

Alongside following the tips in this post, I encourage you to talk with your primary care provider if you have high blood pressure. Please take care and be well.❤️