4 Alternative Ways to Lower Your Blood Pressure

Beyond just taking your heart medication, there are alternative methods that you can build into your daily routine to help lower your blood pressure. Let’s discuss 4 of these healthy behaviors that you can easily start doing today.

1. Reduce your sodium intake. According to the American Heart Association, you should limit your daily sodium intake to below 2300 mg per day and preferably to below 1500 mg per day to further lower blood pressure. Luckily, a variety of salt alternative spices are widely available in today’s market. Lemon pepper, ground black pepper, garlic, lemon juice, paprika, and onion are all versatile and flavorful options to spice up your diet. Experiment with cooking with these spices as a replacement for salt. You just may be surprised by the deliciousness that these spices can add to your diet.

For inspiration on using more heart-healthy spice alternatives, check out this article.

Read here for an additional salt substitute recipe.

2. Increase your activity. The American Heart Association (AHA) recommends regular physical activity to help lower blood pressure and control weight. According to the AHA, adults should "get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week.” AHA also recommends adding muscle-strengthening activities like weights or resistance at least 2 days per week.

3. Reduce stress. Start a daily meditation practice. Consider joining a yoga class or alternatively choose from one of many online yoga courses and practice at home. Not a fan of yoga or meditation? Go outside for a walk. Take time to notice your surroundings and slow down your busy mind. Building these mindful practices into your daily routine can help reduce your stress.

4. Limit your alcohol intake. The AHA recommends limiting your daily alcohol intake to no more than 2 drinks per day for men and no more than 1 drink per day for women as drinking too much alcohol can increase blood pressure and contribute to other heart-related conditions. Alcohol may also interfere with the effectiveness of your heart medications. So consuming alcohol in moderation is key.

Now you know 4 healthy alternative ways to help lower your blood pressure aside from just taking your medications. Healthy lifestyle choices are keystones to creating healthy individuals. Healthy habits start from within you. Follow these tips to help lower your blood pressure and create a healthier you!

References

American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. [https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults]

American Heart Association. (2019). Is Drinking Alcohol Part of a Healthy Lifestyle? [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health ]

American Heart Association. (2017). The American Heart Association Diet and Lifestyle Recommendations. [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations]

American Heart Association. (2016). Getting Active to Control High Blood Pressure. [https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure]

American Heart Association. (2015). Lifestyle Changes for Heart Attack Prevention. [https://www.heart.org/en/health-topics/heart-attack/life-after-a-heart-attack/lifestyle-changes-for-heart-attack-prevention ]

Gavin Van De Walle, MS, RD. (2018). How Much Sodium Should You Have Per Day? Healthline. [https://www.healthline.com/nutrition/sodium-per-day#blood-pressure]

Mayo Clinic. (2021). 10 Ways to Control High Blood Pressure Without Medication. [https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974]