High blood pressure: How can you manage it naturally?

Written By Taryn Trusler

High blood pressure (hypertension) is often treated with medication, but is that necessary? Not in all cases.

Sometimes it’s helpful for a period, but I’m quite confident most people could eliminate the need for meds if they changed a couple of their lifestyle habits.

It is the doctor’s go to, because they don’t have the time to speak to you in depth about your lifestyle habits, and it’s the simple solution they can offer you.

But, medication isn’t necessarily the best option for you in the long run.

The way you eat, move, sleep, and manage stress can all influence your blood pressure, and these same habits also affect your risk of other chronic conditions.

So by treating one condition, are you ignoring the risk of developing further conditions?

For many people I would recommend looking into your day-to-day habits, and seeing which are helpful or not.

Read on to find out ways that you can lower your blood pressure naturally, over time.

Why is my blood pressure high?

I’m not saying it’s all diet and movement - age and genetics can also play a role in high blood pressure. While those factors can’t be changed, it’s often a combination of things influencing the condition, and staying active and being thoughtful about how you fuel your body can help reduce the overall impact.

Sleep apnoea is another factor that is well known for contributing to hypertension, but diet and exercise can help to manage it and reduce how often it occurs.

Being overweight is often linked to higher blood pressure, and this is usually influenced by a number of day-to-day habits.

Eating large amounts of processed foods can increase your salt intake without you even realising, which can have a direct impact on blood pressure.

Regularly drinking more alcohol than recommended, or simply eating more than your body needs over time, can also contribute.

On the other hand, not getting enough fruit and vegetables means you may be missing out on key nutrients that help support healthy blood pressure. ‍


What happens if I have high blood pressure?

It’s easy to carry on as if nothing is wrong, but over time the condition increases your risk of heart disease and stroke.

Consistent high pressure through your blood vessels puts strain on the artery walls. The blood is being forced through under more pressure than it should be, and over time this starts to damage the lining of those vessels.

Your body tries to repair that damage, but in doing so it can create a build-up that narrows the space the blood flows through.

Its like what happens when you put your finger over the end of a hose. The pressure increases. The same thing can happen in your blood vessels. The space gets tighter, the pressure builds, and the heart has to work harder to keep things moving.

Over time, this can reduce blood flow to important areas like your heart, brain, and kidneys.

How do I lower my blood pressure?

Small changes add up. .

Start by slightly increasing your movement routine each week. This could look like walking somewhere local one day per week, or increasing your speed or intensity by adding in a small hill..

Make one conscious improvement to your diet. This might look like increasing your daily vegetable intake by one serving, or baking your own crackers - but it totally depends on what you are doing already.

Put a limit on the number of drinks you’ll have, and tell your friends what it is. Good friends will support the mission, not derail you!

Make a new sleep hygiene rule. Maybe set an (achievable) bedtime routine, or say “no devices after …pm”

If stress is a factor, take a moment for yourself when you can fit it in. You could download a gratitude app that reminds you each day to sit down for five minutes and reflect on something positive.

I’ll say it again, small habits add up, and you want this to be achievable long term. I really don’t recommend going balls to the wall as you’ll likely end up back at square one.

What foods help to lower blood pressure?

Choosing fresh produce at a farmers market to support heart health

Fresh. Whole. Home made.

Fruit and vegetables are high in fibre, and rich in potassium, which helps to regulate blood pressure.

Colourful produce contains a range of antioxidants - try to count up the different colours and see what’s missing.

Healthy fats in fish, olive oil, and nuts and seeds.

And lean proteins, which help your body repair, regulate, and keep you fuller for longer..

How do I reduce my salt intake?

Most salt comes from processed foods, so the first step would be to buy more fresh foods and prepare your meals yourself. You don’t have to do all of these things, but pick one or two to reduce your overall intake.

Buy fresh meat instead of packaged tenders or burger patties. Roast a piece of beef and slice it for sandwiches. Avoid meats that are already flavoured, like marinated chicken wings.

Use individual herbs and spices to flavour your meals. Avoid sachets of sauce and seasoning - flip the pack and read the ingredients, then flavour your own meals with the ones you recognise.

Avoid cheap stock cubes, and use quality bone broth or make your own by boiling down bones and vegetable offcuts.

Limit takeaways. If you are getting them, aim for places that cook from fresh like Thai, Chinese, Turkish, or Mexican. Ask for no salt if you’re enjoying an occasional meal of fish and chips.

How much does lifestyle really matter?

Lots.

If you’ve read this and there are a few areas where you could improve, then you can make a real difference to your blood pressure. You don’t need to change everything, but a few consistent changes can bring those numbers down over time.

If you need help setting achievable goals, or figuring out where to start, Book a free 15-minute chat to run through some of your concerns. We can look at what’s going to make the biggest difference for you and build from there..

For more information check out these links

Taryn Trusler
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