What Are Natural Ways to Lower Blood Pressure?

Thank you @reneelewilson for the question!

Let’s start with some essential mini-med school: Be sure you’re checking your blood pressure the right way:  

• Zoom In: Blood pressure should always be checked on both arms and on bare skin, using the correct size blood pressure cuff for your arm. (Bigger arms need larger cuffs!)

If there’s a significant difference between one arm and the other—despite multiple checks—it could indicate an underlying aortic or vascular issue. These conditions can cause asymmetry in blood pressure and may require further medical evaluation.

Next, know your numbers! The latest cut-off for ‘normal’ blood pressure is less than 120/80.  

If you’ve been told you have high blood pressure, often the first recommendations involve lifestyle or behavioral modifications. However, what those modifications are will depend on how elevated your numbers are.

Before we go further, I want to stress that high blood pressure is no laughing matter. Hypertension is called ‘The Silent Killer’ for a reason.

If left untreated, high blood pressure can lead to stroke, heart attack, and kidney problems. If medication is necessary, it’s necessary. It doesn’t mean you can’t or shouldn’t also engage in some natural or behavioral approaches, too.

There are natural approaches that can help. Here are three evidence-based approaches to lowering blood pressure that many women tend to overlook:

1. Incorporate Magnesium in Your Diet

When people think of lowering blood pressure, they jump to reducing their sodium intake. But we can’t forget the power of magnesium! This vitamin helps relax blood vessels, which in turn lowers your blood pressure (potassium-rich foods do the same thing!)

• Magnesium-Rich Foods: Pumpkin seeds, spinach, almonds, and dark chocolate can naturally boost your magnesium levels.
• Potassium-Rich Foods: Bananas, sweet potatoes, peas, cucumbers, cantaloupes, and grapefruit.

2. Restore Your Sleep Schedule

Women, especially those juggling work, family, and hormonal shifts, often sacrifice sleep. But even just one night of bad sleep can elevate blood pressure.

So, try to get ample sleep every night. Studies show that 7–9 hours of high-quality sleep can regulate stress hormones and keep blood pressure in check.

3. Deep Breathing  

It’s no secret: Stress and anxiety elevate blood pressure.

But slow, controlled breathing—especially exhaling longer than you inhale—activates the parasympathetic nervous system. Techniques such as box breathing or 4-7-8 breathing have been shown to reduce blood pressure within minutes.

By focusing on magnesium, quality sleep, and intentional breathing,  women can naturally and effectively lower their blood pressure by anywhere from 3-7 mm Hg without drastic lifestyle overhauls. 💙

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