As you may know, high blood pressure has been associated with heart attack and stroke. Many women take medication to lower their blood pressure, but all medicines have a risk of side effects. At Vimergii, we are big advocates in managing our risk factors naturally first and resorting only to medications when the natural methods are not quite enough to get the job done. Fortunately there are a number of natural ways to prevent high blood pressure, or lower it if it has crept up beyond the optimal level of 120/80. Try these tips and see what a difference they can make to your readings and risk level.

1. Stop smoking.

Every time you light up, you are raising your pressure.

2. Watch your waist circumference

Carrying too many pounds around your middle, known as waist roundness, has been associated with high blood pressure and diabetes.

3. Slim down

The heavier you are, the higher your blood pressure.

4. Discover the DASH diet

DASH stands for Dietary Approaches to Stopping Hypertension (the clinical name for high blood pressure). It was developed to help lower blood pressure naturally through diet alone. There are many free resources online to help you get started, use a google search or reach out to us and we can point you in the right direction.

5. You’ve got to move it, move it

Physical activity can keep blood pressure down long term and also help with your weight loss goals. Try walking, swimming and yoga.

6. Limit alcohol

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points and has been associated with a range of illnesses, including diabetes, heart issues and even cancer.  The one exception is 2 to 6 ounces of red wine per night for heart-healthy resveratrol. You can also get resveratrol this from grapes or grape juice too but even better is through a supplement so you don’t negatively impact your blood sugar levels.

7. Steer clear of the caffeine

It can raise blood pressure significantly with each cup of coffee or soda.

8. Deal with your stress

Stress increases blood pressure. Adopt stress relief strategies like meditation, listening to music, a warm bath, and other things you enjoy that will help you relax each day.

9. Steer clear of salt

You may think you don’t eat a lot of salt because you never touch the shaker, but the truth is that if you don’t cook from scratch yourself and don’t read food labels, you are probably consuming far more salt (sodium) than your recommended daily allowance. If you are using salt at the table, choose unprocessed salt like a Himalayan sea salt for the added mineral benefits. The salt in processed foods is where the majority of the problem lies it too high a sodium load in your diet.

10. Monitor your blood pressure regularly 

If your pressure is high, consider investing in a home blood pressure monitor to help you keep track and see if one or all of these strategies helps you lower your blood pressure.

Use 1 or more of these 10 tried and tested ways to lower your blood pressure naturally and see what a difference they can make to your health. If it seems overwhelming to do all of them, just pick one tip and implement it into your lifestyle. Then go after then next, and so on, and  in short order, you’ll be on your way to lower blood pressure and better heart health!