1 in 3 Americans have high blood pressure. But that doesn’t mean they all must turn to expensive medications with untold side-effects. For many people, lowering their blood pressure is something that can be done naturally with a few simple lifestyle changes. Check out the list below:
The use of essential oils has grown enormously in popularity, and many report a relaxing effect. In a study of spa workers, essential oil vapors reduced blood pressure and heart rate when used for an hour (but no longer). Oils to consider using: lavender, ylang ylang, clary sage, and frankincense.
The role of our gut health, or microbiome, has dominated medical news over the last five years. And in several studies, probiotics were shown to alter blood pressure. I recommend taking a high quality broad-spectrum daily probiotic with over 10 million colony forming units and eating fermented foods, like sauerkraut and pickles.
You’re probably familiar with the famous odor of urine after eating asparagus. But did you also know that the hundreds of active chemicals called cladophylls in this popular vegetable also have positive effects on the heart? Eating asparagus can help lower blood pressure while also packing in lots of fiber, vitamins, minerals and phytonutrients.
Meditation has been growing in popularity, and research shows that regular practice is associated with a drop in blood pressure.
There are many different styles, so you can find one that works for you. Join in the movement.
While meditation is certainly a part of this, the movement and sweating that come with yoga practice offer added health benefits. Best of all, this ancient practice is suitable for both the young and old, and studies suggest that yoga can help to lower blood pressure.
Flaxseed is a rich source of alpha linolenic acid that can reduce inflammation, plushelp lower blood pressure. I recommend adding two tablespoons of ground flax to your daily diet — you can work it in to everything from smoothies to yogurt and baked goods.
Beets are a rich source of nitrates and can help relax blood vessels, resulting in lower blood pressure. Whether cooked or juiced, the impact of beetroot juice on blood pressure is worth exploring.