Question:
I’m a 41-year-old woman who exercises regularly and follows a healthy diet. High cholesterol and high blood pressure run in my family, and my blood pressure is borderline high. Are there natural ways to lower it without medications?
Answer:
If your blood pressure is between 130-140/80-90, lifestyle changes should be your first step in managing it. The National Institutes of Health recommend the following guidelines:
-
Weight loss: If your BMI is above 25, losing weight can help lower your blood pressure.
-
Follow the DASH diet: This eating plan is rich in potassium and calcium while being low in sodium.
-
Increase physical activity: Aim for 30-45 minutes of walking or about 10,000 steps a day.
-
Limit alcohol: For women, this means one drink or less per day.
-
Avoid smoking: Smoking negatively impacts both blood pressure and heart health.
-
Manage stress: Try mindfulness practices or see a therapist for stress reduction.
-
Sleep well: Aim for seven to eight hours of quality sleep each night.
In addition to these, spending time in nature once a week, practicing yoga or tai chi, and engaging in gratitude exercises can also help reduce blood pressure. Try to identify at least one thing daily that makes you feel happy or grateful.
If your blood pressure exceeds 140/90, or if the above strategies don’t bring enough improvement after three to six months, medication may be necessary.
Be sure to track your blood pressure with an upper arm digital device at different times of the day, and share your log with your doctor. If you notice significant fluctuations, further evaluation may be needed.