Lower Your Blood Pressure Naturally With These Tips

High blood pressure may have no outward symptoms, but internally, it’s wreaking havoc on your body. When the force of your blood pumping through your veins is elevated, it puts you at a greater risk of heart attack, stroke, memory problems, kidney disease, and metabolic syndrome.

When you’re diagnosed with this condition, your doctor may prescribe medications to help you lower your numbers. But natural strategies can also be effective and don’t have any worrisome side effects. At Joshua Medical Group, we support your efforts to change your life and combat high blood pressure with diet, exercise, and stress reduction.

Manage your weight

As you gain weight, you’re more likely to develop high blood pressure. Losing extra pounds can be the most effective way to control your numbers. For every 2.2 pounds (1 kilogram) you lose, you can expect to reduce your blood pressure by 1 point (mm Hg).

Choose healthy foods

A diet rich in saturated fats, added sugar, and simple carbohydrates contributes to weight gain and high blood pressure. Choose healthy foods at most meals instead. Aim to eat whole grains, fresh fruits and vegetables, and lean proteins such as egg whites, lean meat, and white-meat poultry.

At Joshua Medical Group, we can help you understand how to shop, plan meals, and order healthfully when eating out.

Eat less sodium

A diet that contains less than 2,300 milligrams of sodium a day is a good goal for the general population, but if you have hypertension, aim for just 1,500 milligrams per day. Most of the sodium in your diet doesn’t come from the shaker on the table, but processed foods. Packaged bread, canned soups, and spice mixes are big offenders.

Ask our team at Joshua Medical Group how to avoid sodium and adapt your palate.

Move more

Get the minimum amount of moderate-intensity exercise recommended by the Centers for Disease Control and Prevention. Your goal should be 150 minutes a week of movement such as walking, jogging, swimming, or gardening. Use weights or other resistance at least two times a week, and train all your major muscles.

If you’re new to exercise, add it gradually. Ask our team at Joshua Medical Group for advice on an exercise plan.

Quit smoking and moderate alcohol intake

Smoking is a huge contributor to high blood pressure. At Joshua Medical Group, we can help you quit your tobacco habit.

Drinking too much is also a risk factor for high blood pressure. A modest intake may have a positive effect on your blood pressure. Modest means about one drink per day for women and two drinks per day for men.

Drink more regularly and you may experience a rise in your blood pressure. One drink is equal to 12 ounces of beer, a 1.5-ounce shot, or five ounces of wine.

Reduce your stress

You can’t always change your job or relationships, but these are huge contributors to your stress level. Too much stress aggravates high blood pressure. Become aware of your stress levels and take action to reduce them.

Meditate, take up yoga, or develop self-care rituals, such as warm baths or massage, to help you find more ease. Also consider where you can delegate more and shield yourself from stressful triggers, such as traffic or irritating people.


If you need help managing your high blood pressure, the team at Joshua Medical Group is here to help. Reach out for regular monitoring, medication (when necessary), and lifestyle support. Call us or book an appointment online through this website.

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