If you are bothered by stress and high anxiety you should keep a close eye on your blood pressure. When I was younger and went to the doctor I was shocked when he told me my blood pressure was high as I was in my early 20’s. I had been stressed out a lot at the time and was also eating a ton of salt. I got my blood pressure under control after changing my diet and finding the natural supplements that work for me. According to the CDC about 75 million adults in the US have high blood pressure. This is 1 out of every 3 adults. Only slightly above half (54%) have their blood pressure under control.
Blood Pressure Chart
| Top number (systolic) in mm Hg | Bottom number (diastolic) in mm Hg | Your category |
|---|---|---|
| Below 120 | and Below 80 | Normal blood pressure |
| Between 120-139 | or Between 80-89 | Prehypertension |
| Between 140-159 | or Between 90-99 | Stage 1 hypertension |
| 160 or higher | or 100 or higher | Stage 2 hypertension |
Left unchecked high blood pressure increases your risk for several life threatening conditions including:
- Heart attack: 7 out of 10 people that have their first heart attack also have high blood pressure.
- Chronic heart failure: About 7 out of 10 people with chronic heart failure also have high blood pressure.
- Stroke: About 8 out of 10 people having their first stroke have high blood pressure.
- Kidney disease is a significant risk factor for high blood pressure.
Getting Your High Blood Pressure Under Control
I struggled with high blood pressure for several years before finally getting it under control without medication. At one point I was even diagnosed with “white coat” hypertension or white coat syndrome which is when your blood pressure is normal at home but rises when you are at the doctor because you are nervous.
It was so bad and it became this vicious cycle where I would be extremely nervous while getting my blood pressure taken and it would shoot up. At one point I was going to the doctor every day to get my pressure taken. I ended up buying a blood pressure monitor so could take my pressure reading at home.
Here are some ways to lower your blood pressure naturally. Of course your mileage may vary so as always please consult with your doctor if you are worried about your blood pressure and before you start taking any supplements.
Video – Lower Your Blood Pressure Naturally
Cut down on the Salt
Diets high in sodium have been linked to an increased risk of high blood pressure (1) in many studies. However more recent research suggest that the link between sodium and high blood pressure is unclear.
If you have high blood pressure it is probably worth seeing if reducing your sodium intake improves your readings.
Exercise
Exercise is one of the best ways to lower your blood pressure. It makes your heart stronger and increases its efficiency which lowers the pressure in your arteries.
I personally have found exercise to be the single most effective way at lowering my pressure. Moderate exercise for just 30 minutes a day can have a huge impact and can lower your pressure by 4 to 9 millimeters. The most effective exercises for lowering blood pressure include walking, jogging, cycling and swimming.
Lose Weight
Losing those extra pounds can also help lower blood pressure. Being overweight can lead to sleep apnea which causes your breathing to be disrupted which can further raise your pressure.
Losing 10 pounds can reduce your pressure. Men are at risk if their waist is over 40 inches and women aare at risk if their waist measures over 35 inches. When coupled with exercising the benefits are even better.
In one study losing 17 pounds was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg (2)
Passion Flower
I am a huge fan of passion flower. Studies have shown that it can lower blood pressure in rodents (3) From my own personal experience it was significantly reduced my blood pressure when taken about an hour before I use my monitor. Read more about why passion flower is one of my favorite natural cures for anxiety.
Holy Basil
Holy Basil is a plant in the mint family that may have anti-anxiety benefits along with lowering high blood pressure. I have been taking it for a few years every morning and find it to be very calming without making me drowsy. It may also help lower cholesterol.
Fish Oil
Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These nutrients are helpful in preventing heart disease and may also help to lower blood pressure. It’s not completely understood why fish oil lower blood pressure but the leading theory is that it comes from its anti-coagulant and anti-inflammatory properties.
Garlic
In double-blind studies participants eating 1 to 4 cloves of raw garlic a day (which contains at least 10 mg of allicin) experienced blood pressure readings decrease of 11 mm Hg for the systolic and 5.0 in the diastolic within a 1 to 3-month period.
Allicin is the cause of the strong odor of garlic and the enzyme is activated by heat or water which is why cooked garlic or odorless supplements are not as effective as raw garlic. Unfortunately you won’t be too popular if you eat raw garlic! To avoid dreaded garlic breath try adding it to your salad at dinner at home.
Drink Less Alcohol
Drinking too much alcohol will raise your blood pressure over time. You should limit your alcohol consumption to 2 drinks or less if you are a man and 1 drink if you are a woman.
A drink is 12 ounces of beer, 4 ounces of wine or 1.5 ounce of 80 proof liquor.
Reduce Caffeine
This one is heavily debated. Caffeine can raise blood pressure up to 10 mm Hg for those who rarely have it. To see if caffeine raises your blood pressure check your pressure 30 minutes after drinking a caffeinated drink.
Until there is more conclusive evidence moderation is your best friend!
Relax – Manage Your Stress
Easy to say but hard to do – try managing your stress and relaxing to lower your blood pressure. Stress has been proven to elevate blood pressure. It can trigger your “fight or flight” response which increases your heart rate, adrenaline, sweating and blood pressure.
Take deep breathes while visualizing something peaceful in your life. You can also try some of the tips included in this article like exercising or getting a massage.
Quit Smoking
This is a no brainer. If you are concerned about your blood pressure and you smoke STOP! Nicotine increases your blood pressure and narrows arteries and hardens them as well.
If you need help to quit smoking go to smokefree.gov for help and guidance.
Hope you find these tips helpful in your quest to lower your blood pressure naturally.
