High blood pressure, or hypertension, is more common than ever, and it doesn’t always come with obvious symptoms. That’s why it’s often called the “silent killer.” Left unchecked, it can lead to serious health issues like heart disease, stroke, and kidney problems.
Fortunately, you don’t always need a prescription to start improving your numbers. In fact, there are ways to lower their blood pressure naturally with a few lifestyle changes.
Whether you’re newly diagnosed or just trying to stay ahead of the curve, here are five effective ways to lower your blood pressure, backed by science and our Bentley Heart team in Fort Worth, Texas.
Regular exercise is one of the most powerful tools for lowering blood pressure; you don’t need to run a marathon to see results.
Aim for at least 30 minutes of moderate activity five days a week. This can include:
Exercise helps your heart pump more efficiently, reducing the pressure on your arteries. It can also support weight loss and lower stress levels (both of which are great for your blood pressure, too).
Sodium makes your body retain water, which can raise your blood pressure by increasing the volume of blood your heart has to pump.
Most people should limit sodium intake to under 2,300 mg per day, or ideally around 1,500 mg if you already have high blood pressure. Easy ways to reduce salt:
Even a modest reduction in sodium can lead to a meaningful drop in blood pressure.
A well-balanced diet can work wonders for your blood pressure. One of the most well-studied options is the DASH diet (Dietary Approaches to Stop Hypertension), which focuses on:
Limit processed foods, added sugars, and red meat. The more colorful your plate, the better.
Bonus: Foods rich in potassium (like bananas, sweet potatoes, and spinach) help counter the effects of sodium.
Chronic stress can raise your blood pressure and lead to unhealthy coping habits, like overeating, drinking more alcohol, or skipping workouts.
While you can’t eliminate stress completely, you can manage it more effectively. Try:
Even just ten minutes a day of intentional relaxation can improve blood pressure and overall well-being.
Both alcohol and tobacco can raise your blood pressure and damage your blood vessels over time. If you drink, stick to moderation (No more than one drink a day for women; no more than two drinks a day for men)
As for smoking, quitting is one of the best decisions you can make for your heart. It’s not easy, but you can do it with support (from our team, support groups, or medication).
Lowering your blood pressure doesn’t have to be complicated. With a few intentional changes to your daily habits, you can make a real impact, naturally and safely.
If you have more questions about lowering your blood pressure, call our friendly staff at 817-720-5185 or use our online booking tool to schedule a consultation today.