Tissues and organs require the blood that the circulatory system carriers throughout the body. The heart pumps blood through blood vessels, which include your arteries, veins, and capillaries. Blood pressure, then, is the result of two forces, the first being systolic pressure and the second being diastolic pressure. 

• Systolic pressure happens as blood pumps out of the heart and into the arteries. 
• Diastolic pressure is created when the heart rests between beats. 

Together, those two forces represent the upper and lower numbers on a blood pressure reading. When your blood pressure is high, blood moves through the arteries more forcefully. That ultimately increases pressure on the tissues in the arteries and damages blood vessels as a result. High blood pressure is a silent killer, meaning it doesn’t cause symptoms until significant damage has been done to the heart. Because there are no visible symptoms, people don’t know if they have high blood pressure. The only way they know is if they go to a doctor to get a blood pressure reading. 

Although various medications are prescribed to lower blood pressure, you can help manage levels with various home remedies. Continue reading to learn about five home remedies to help lower blood pressure. 

Consider The DASH Diet

According to the American Heart Association (AHA), the DASH diet may help lower systolic blood pressure. In fact, a few studies found that this diet helped people lower their systolic pressure by as much as 11 mm Hg. This diet primarily consists of whole fruits, vegetables, and whole grains. If you eat dairy, consume low-fat dairy and opt for lean meats, wild caught fish, and nuts and seeds when possible. Finally, cut back on desserts, sugar-sweetened beverages (sodas and bottled juices), and limit the consumption of processed foods and saturated fats. 

Maintain A Moderate Weight

Yes, if you can maintain a healthy weight then you have a better chance of regulating blood pressure levels. People who are overweight or obese have a greater risk of experiencing high blood pressure and other risk factors for heart disease. One study found that just losing 10 pounds could help lower blood pressure levels. Keeping tabs on your waistline is just as important as maintaining a healthy weight. How are the two different? Well, excess fat that accumulates around the belly (also called visceral fat) can negatively affect heart health and lead to high blood pressure in the long run. 

Quit Smoking, If You Smoke

Every cigarette that you smoke can temporarily elevate blood pressure levels for several minutes post cigarette. People with high blood pressure who smoke have a higher risk of develop heart attack or stroke. Even secondhand smoke can increase the risk of high blood pressure and heart disease. Besides reduce blood pressure, quitting smoking has numerous health benefits, which have been widely published. If you need help quitting, there are many available resources that have been highly effective. 

Limit Salt Intake

This is probably the number one tip to help lower blood pressure. Eating too much sodium can cause the body to retain fluid, which causes blood pressure to rise. The AHA recommends people limit their sodium intake to 1,500 milligrams (mg) to 2,300 mg per day, aiming to be on the lower end of that spectrum. For reference, that ranges between half and one teaspoon of salt per day. If you want to reduce your salt intake, start seasoning your food with other herbs and spices to add flavor. Additionally, avoid processed foods because they are loaded with sodium. Learn to read nutritional labels and you will be a much healthier person.

Incorporate Relaxation Techniques

Exercise is great and can help promote weight loss and optimal cardiovascular function. With all the hustle, bustle, and stress of everyday life, though, you need down time. That doesn’t mean you should be lazy all day; rather, incorporate relaxation techniques into your daily routine. By effectively managing stress, you can help manage blood pressure levels. Too much cortisol in your system can keep blood pressure elevated for extended periods. Deep breathing exercises are surprisingly effective, but so is meditation, tai chi, and yoga. 

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.