Naturally Lowering your Blood Pressure at Home - Healthfarm NZ

Naturally Lowering your Blood Pressure at Home

With work life being busy, the kids late for school, the laundry never ending, and days feeling too short to think about booking an appointment to have that check up - our blood pressure can rise without us even realising. 

For many, being busy is just the way we live. That’s not necessarily a bad thing. However, when we notice that our stress starts to affect our health, you might begin looking for natural remedies to lower your blood pressure and keep you feeling on top of your game. 

Here’s 8 natural ways that you can consciously lower your blood pressure at home. With small changes to your everyday routine, you’ll hopefully notice the positive impact it has on your overall health.

  1. Sleep longer. The average New Zealander sleeps for 7.5 hours. If you’re thinking - WOW, how on earth? Then it may be an aspect that you should consider changing. Sleeping longer reduces stress and allows for your natural circadian cycle to do its thing! It not only helps with your blood pressure, but also (unsurprisingly) has been shown to improve mood, concentration and stamina.

  2. Limit salt intake. Excessive salt intake can lead to high blood pressure (hypertension), which stiffens and narrows the blood vessels. Blood and oxygen flow to key organs decreases. So the heart tries harder to pump blood throughout the body, which further increases blood pressure. Try thinking about this when you’re making dinner by not adding extra salt whilst cooking, and leaving the salt shaker off the table.

  3. Eat potassium rich foods. Potassium rich foods such as bananas, tomato, avocado and dried fruits help your body lose more sodium through your urine. Potassium relaxes the walls of the blood vessels, lowering blood pressure and protecting against muscle cramping. Famous baseball player Munenori Kawasaki put it best when he said ‘Monkey don’t cramp’. Touché, Kawasaki.

  4. Say ‘no’ to alcohol more often. Alcohol increases blood levels of the hormone renin, which causes the blood vessels to constrict. This means that they get smaller in diameter and raises your blood pressure. Consider sticking to one glass of wine over dinner - or even better; have a few weeks off the bottle. 

  5. Exercise regularly. Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure. Adding a morning or evening walk to your daily rituals can do wonders. If you’re a social being, try group workouts. (Trust me) once you get into it, it’s a really fun and interactive way of meeting new people and getting that heart strong! 

  6. Drink plenty of pure water. When is drinking more water ever a bad idea? Staying hydrated through your busy days can help with your stress and can remind yourself that you’re taking a healthy stance on life! 

  7. Take time for self-care. These are the moments in life where you give yourself a breather. This is different for everyone. Perhaps it’s taking an extra long shower or bath. Or maybe you lie down on your freshly made bed with a cup of joe in hand. Don’t forget about these moments and don’t go without them.

  8. Vent your worries to loved ones. Here’s the math…Stress = high blood pressure. Talking to a friend or partner about said stresses in life = lowers stress. Bearing that extra emotional or mental load can take a toll on your stress hormones and leave you feeling overwhelmed and leave you feeling overwhelmed and anxious. Take the time to sit down for coffee or ring up that friend you’ve been meaning to catch up on and tell them all about how Larry in the office is really grinding your gears!
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