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Four natural ways to reduce high blood pressure
Four natural ways to reduce high blood pressure

Four natural ways to reduce high blood pressure

Thursday, September 28, 2023


High scores are awesome at bowling, video games and batting averages.  


High scores are not awesome when it comes to your blood pressure.  


High blood pressure is much more serious than a game. Therefore, it is vital to know your numbers and do what is necessary to keep them in a safe range.  


Medication is a great solution and is sometimes necessary to lower blood pressure. However, there are natural ways to reduce and prevent high blood pressure. Let’s get started. 




We know it is recommended for almost everything, but there is a reason. According to a study on Harvard Health, exercise can reduce your high blood pressure by 10 points. Adults should strive for 30 minutes of moderate-intensity exercise five times per week for health benefits. 


Healthy foods


Eating healthy foods is another way to lower your blood pressure naturally. The National Council on Aging recommends ten foods to naturally combat high blood pressure. Unsweetened yogurt tops the list, followed by berries and beets. According to a study on the AHA Journal website, the Mediterranean Diet, which features fruits, vegetables, bread, grains, potatoes, beans, nuts and seeds, among other foods, has been shown to lower blood pressure.  


Foods that typically contribute to high blood pressure include fatty and processed meats, salted snacks like pretzels and potato chips, canned soups and vegetables, butter and ketchup, to name a few.  


Quality sleep


Another factor leading to high blood pressure is a lack of quality of sleep. To learn the many ways sleep impacts our health, read our Sleep Matters blog. For tips to sleep better naturally, try our Natural Sleep Remedies blog. 


Reduce stress


A fourth way to naturally reduce your blood pressure is to reduce stress. To learn more about reducing stress, you can read any of our many blogs about it. Why are there so many blogs on reducing stress? Because so many of us are stressed, and it harms our health. We recommend Posers Welcome – Yoga for Beginners, Reduce Anxiety – Challenge Your Thoughts and Knock, Knock. Who’s there? Good Health. 


Regardless of your approach, remember that high blood pressure is known as the silent killer. It is important to know your numbers and talk to your doctor about the best approach for you. 


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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.