Knowing how to lower blood pressure is invaluable if you are facing a health crisis. It is fairly easy to lower blood pressure naturally, but you have to stick with a couple of practices.

Though this sounds quite scary, if you are wondering how to lower blood pressure, there is good news. Here’s how to lower blood pressure.

High blood pressure affects more than one in three Americans, and it is called the “silent killer,” because there often aren’t signs of a problem. Though high blood pressure doesn’t have symptoms, it is a major cause of stroke and heart attack.

Lose Weight

One of the best things you can do to lower high blood pressure is to lose weight.

Even losing as little as five pounds can make a big difference to your blood pressure.

As a bonus, losing weight helps you to minimize your risk of other conditions, too.

Always remember, however, that even if you are not overweight, you can still have high blood pressure.

If this is the case, cutting back on sugar and refined carbohydrates can help.

In fact, several studies have shown that a low-carb diet not only can help you lose weight but also can lower your blood pressure.

Exercising Regularly

There’s absolutely no getting around it. One of the best remedies for keeping blood pressure low is to have a healthy exercise regime.

Adding just 30 minutes of exercise per day is a great way to start.

Adjust your routine to your fitness level and slowly build it up. This will help you stay motivated.

Exercise can be enjoyable and healthy at the same time.

In fact, doing this can lower your blood pressure, on average, by 4 – 9 mmHg.

Dancing, jogging, walking, and cycling are all excellent exercises.

If you have pre-hypertension, exercise can stop your condition from becoming full-blown high blood pressure.

Meditation

Stress is a contributing factor to high blood pressure. An excellent way to reduce stress is to start meditating.

Meditation doesn’t require anything but a quiet place and 10 to 20 minutes of your time.  All you really have to do is try to clear your mind.

Remember, you may not be able to meditate for this long at a time when you are just starting out. Don’t worry too much if thoughts come to your mind as you’re trying to meditate. Simply try to let them pass.

You can focus on something, or you can even listen to some soft music that will help you to relax and focus on your breathing with your eyes closed.

You can try to turn off this “mind chatter” by focusing on something specific,  you can even listen to some soft music that will help you to relax, or you can also focus on your breathing with your eyes closed.

If meditation isn’t your thing, you can get similar effects from yoga.

Herbal Remedies

For thousands of years, people have used herbal remedies to treat ailments, and high blood pressure is no exception.

There are many herbal supplements that can help to lower blood pressure including celery, ginger root, sesame oil, and green tea.

Make sure to talk to your doctor before using any herbs, as they can interact negatively with some medications.

Get Enough Sleep

Getting enough sleep is also a good way to lower blood pressure.

According to research, people who have disturbed sleep have an increased chance of developing high blood pressure.

People who sleep less than six hours a night have the highest rate of high blood pressure.

If you are struggling to get good sleep, there could be several reasons that may only require you to make a very small change.

These are all simple and natural things that you can do when wondering how to lower blood pressure. Speak to your doctor about other methods, too.