9 ways to normalise blood pressure naturally 25



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High blood pressure is a major risk factor for heart disease and stroke and is still the major causes of death in Australia.

Even younger people who have blood pressure readings in the upper range of normal (between 120/80 and 140/90) can be affected by a heart issue later on in middle age, according to researchers writing in the Journal of the American College of Cardiology.

And, because it is often a silent condition, you may not know you have hypertension unless you have your blood pressure checked.

Here’s how to normalise your blood pressure naturally.

  1. Lose a few

Your blood pressure rises as your weight does because being too heavy makes your heart work harder – the strain can lead to hypertension. Losing just a few kg can make a big difference if you’re overweight. Speak with your GP for more advice.

  1. Get moving

Your heart is a muscle and exercise strengthens it – it can help your heart pump more blood with less effort. If you have slight high blood pressure, exercise can help you avoid full-blown hypertension. And if you have already been diagnosed, regular exercise can help you reduce your blood pressure to safer levels. Aim for half an hour or more on most days of the week and try to be consistent otherwise you’ll lose the benefits. 

  1. Slash salt

Salt draws in fluid, raising the volume and pressure of blood in your arteries. Most salt in the average person’s diet comes from processed foods so cooking more from scratch will have a dramatic salt lowering effect, especially if you eat out a lot or you’re a fast food fan. Add flavour with fresh herbs, citrus, chilli, garlic and balsamic vinegar.

  1. Eat more veggies

These pack a protective nutrient punch – they’re high in fibre and low in kilojoules. Veggies and fruits also contain potassium, which can reduce the blood pressure raising effects of sodium (salt). Pulses, fish, shellfish, nuts and seeds are also rich in potassium.

  1. Stub out the habit

The nicotine in tobacco constricts blood vessels and triggers the production of adrenaline, making your heart beat faster and your heart work harder. See your GP for more information on quitting smoking.

  1. Limit alcohol

Drinking too much alcohol can raise blood pressure and reduce the effectiveness of blood pressure medications. Stick to the recommended daily maximum of two standard alcoholic drinks.

  1. Ask if you snore

Constant snoring can be a symptom of obstructive sleep apnoea (where you stop breathing while you’re asleep). It’s associated with hypertension because your body could be suddenly jolted awake due to lack of oxygen. The sudden burst of adrenaline causes a surge in blood pressure. Not smoking, losing weight and decreasing or stopping your alcohol intake may help you stop snoring. Talk to your GP for individual advice.

  1. Watch the caffeine

Caffeine is a stimulant and consuming too much may increase blood pressure, tightening blood vessels and intensifying the effects of stress. Stick to a daily maximum of 400mg or less (around four cups of coffee).

  1. Find some downtime

Working is a must for most of us but working very long hours may mean you don’t have the time or energy to exercise, relax and eat well. Try to find time – balancing work and life are essential for a healthier future.

Ravinder Lilly

Ravinder Lilly has worked as a dietitian in the UK and in Australia and is an experienced health journalist. She is the communications manager and dietitian at Australia's oldest registered health fund, rt health fund, which serves the people who work in Australia's energy and transport industries and their families.

  1. I am on blood pressure tablets. I do everything you have on the list of to dos, but I will never be able to come off the medication I am on. I saw something on TV the other night where they are now saying our blood pressure should be 120/80. I wish they would make up their minds as to what it should be.

    2 REPLY
    • Me too,but I do use Himalayan salt. We need salt otherwise you go nuts,honest! I can’t walk like I use to to it hurts too much. Knee hip & back injury,so I swim a lot. Fruit & veges….and now I’m trying psyllium husk in my morning juice with spirulina & acv honey & cinnamon. It’s working,reducing my food intake….an aboriginal lady told me about it.

  2. The one thing that is not mentioned in this article is sugar, I reduced my blood pressure and I am now medication free because I stopped eating sugar. I now walk every day and I eat very little bread.

  3. Since may i have been experimenting with the paleo way of dining ….i have halved my milligrams and about to go complete paleo ….feeling great …

  4. All good tips in this article but I would add that instead of refined table salt substitute Celtic or Himalayan salt…both full of healthy minerals.

  5. And, of course, if immediate steps are needed, controlled breathing works in minutes.

  6. And, of course, if immediate steps are needed, controlled breathing works in minutes.

    4 REPLY
  7. How is this supposed to work? Mum does everything right. She has never been overweight, takes exercise and yoga classes 4 days a weeks, goes for long walks every day, has never believed in a lot of salt and always believed in plenty of fresh fruit and veges, never taken a puff in her life, enjoys a glass of wine maybe 3 times a year, has maybe one cup of tea a day, no coffee. She doesn’t take sugar in her tea or eat a lot of carbs. And at the age of 85 her BP is usually on 150. She is taking 2 different tablets daily for it. The other day the dr put her on another one as well as the 2 she is taking. Seemed to drop her bp drastically because she ended up on the floor. Back to the dr and her bp was up to 170!!!

    1 REPLY
  8. Had it for years & it’s been under control for years, I just listen to my doctor it depends on your age as to what it should be,there’s no hard & fast rule as long as it’s within its range…I live with it & don’t worry about it had it for about 40 years hereditary…

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