The British Heart Foundation has revealed nine natural ways to lower high blood pressure without medication. Senior cardiac nurse Regina Giblin shared tips for managing the condition, which occurs when the force of blood pushing against artery walls is consistently too high.
High blood pressure often has no symptoms, but over time it can increase the risk of heart attack, stroke, and kidney disease. Regular blood pressure checks are important to know your numbers.
Dietary changes to reduce blood pressure
Cutting down on salt is the first tip. Eating too much salt makes the body hold on to extra water, which can raise blood pressure. Much of the salt consumed comes from processed foods, ready meals, soups, sauces, and processed meats, rather than the salt shaker. Cooking from scratch and flavouring food with herbs and spices instead of salt can make a difference over time.
A healthy, balanced diet helps keep the heart and blood vessels healthy. The guidance recommends plenty of fruit and vegetables, wholegrains, lean proteins, and healthy fats. The DASH and Mediterranean-style diets have been shown to support healthy blood pressure. Eating in a similar way involves having more fruit and vegetables, choosing wholegrains, including unsalted nuts, seeds, or pulses, and using small amounts of unsaturated oils.
Weight and exercise tips
Keeping to a healthy weight can help lower blood pressure. Body mass index (BMI) or waist-to-height ratio can be used to check if you are a healthy weight.
Being active strengthens the heart, helping it pump blood more easily and reducing pressure on arteries. The recommendation is at least 150 minutes of moderate activity each week, such as brisk walking, cycling, or swimming. This can be broken up into shorter sessions, with even 10 minutes at a time counting. The key is finding something enjoyable that can be maintained.
