Hypertension, or high blood pressure, is a worldwide health concern and it can contribute to coronary and peripheral artery disease, heart failure, atherosclerosis, and stroke. Taking your blood pressure taken often will help you keep track of what level it currently is, and, in many situations, you can employ simple ways to lower your high blood pressure at home.

My husband’s father had a stroke. This was our first experience with strokes. Few years later one of our best friends had a stroke when he was in his sixties. We our experience with these two strokes is what prompted us to purchase a blood pressure cuff so we can take our blood pressure on a regular basis and monitor it. If we find that our numbers have crept up, we redouble of efforts of lowering our blood pressure at home with the simple measures that follow. 

Note: This blog is for educational purposes for those who do not have hypertension, or possibly ideas for those with mildly high blood pressure. Please discuss these ideas with your health care provider before implementing them. 

What Is High Blood Pressure?

High blood pressure or hypertension is defined as having a systolic blood pressure greater than 140 mmHg and a diastolic blood pressure greater than 90 mmHg. Every 20 mmHg increase correlates to a 25% increase in relative risk for a cardiovascular event. Anyone who has a systolic number above 160 mmHg and a diastolic number above 120 mmHg should seek immediate medical attention to prevent damage to their blood vessels and to reduce, as quickly as possible, the risk of them having a stroke. Those with borderline hypertension could become hypertensive over a few years’ time and should be motivated to try simple ways to lower their blood pressure at home. 

Simple Lifestyle Adjustments to Help Lower Blood Pressure at Home

Quit smoking. This can help lower blood pressure over time. Typically, blood pressure begins to decrease within two weeks after quitting and continues to improve over time. In fact, the body begins to heal almost immediately. Within just 20 minutes, blood pressure and heart rate drop to more normal levels. This change is the beginning of a long-term healing process. 

Lowering stress by regularly taking walks can help lower blood pressure. Exercising 3 to 5 times a week for 30 minutes can also lower blood pressure.  Breathe to relax. Get enough sleep. Change your mindset around how you see challenges in your life. 

Lose weight. Diet makes a difference. Drink water. Stop eating seed oils. Remember that drinking too much caffeine, eating unhealthy foods, eating too much, and not moving enough are linked to a higher blood pressure. 

Simple Supplements to Help Lower Blood Pressure at Home

Enjoy nervine teas to help lower stress and hypertension. Some to consider are Lemon balm or Lavender. Please talk with your health care professional or herbalist before use. 

Garlic spice- This is a great food to add to your dishes. Garlic in reasonable quantities is generally safe, though caution may be indicated in children and while breastfeeding. Please talk with your health care professional or herbalist before use. 

Action Step

Discuss the ways to manage your blood pressure at home with your doctor and implement those he agrees with. 

May God bless you on your wellness journey!

Joni

P.S. What experience do you have with managing blood pressure at home?