Have you been diagnosed with high blood pressure? Modern medicine’s most common solution to high blood pressure is often costly prescription medications. However, there are natural remedies that will lower blood pressure for good, saving you money and improving your quality of life. It’s as simple as making a few changes to your daily life. And, you don’t have to make these changes all by yourself—the team at the biostation can get you started in the right direction and guide you every step of the way.

Here are three simple ways to naturally lower blood pressure:

1. Diet

Balanced nutrition has rapidly emerged as the leading natural remedy for a multitude of chronic conditions, including hypertension. In fact, improving your diet can yield drastic results in just a few weeks. Ready to see which nutrients top the list of “must haves” for lower blood pressure and which foods you should learn to live without or consider only in moderation?

  • Sugar – Sugar is making headlines for its role in obesity and a host of other chronic diseases, including high blood pressure. Eliminating sugar from your diet, in all its forms, will not only lower your risk of certain diseases, but studies show it can have a healthy effect on blood pressure levels.
  • Potassium – A diet rich in potassium can effectively lower blood pressure. Mix up your menu daily with dark leafy greens, dried apricots, bananas, salmon, and avocados to ensure you get plenty of potassium. Research has shown that a high dietary intake of potassium yields lower blood pressure levels.
  • Omega-3s – Whether it is a daily fish oil supplement or cold-water fatty fish three times per week, the health benefits of EPA and DHA, the omega-3s sourced from these fish, are vast. Studies have shown that DHA, in particular, is very effective at reducing blood pressure.
  • Magnesium – Much like potassium, magnesium is a “miracle mineral” in that high intake influences health outcomes. A diet with plenty of magnesium-rich foods, including nuts, seeds, spinach, beet greens, and chocolate, can help reduce blood pressure, especially when combined with high potassium intake.

2. Lifestyle

When it comes to your health, success is in the details. Lifestyle changes, such as exercising more, stressing less, and getting quality sleep each night, can make all the difference in achieving your health goals, including achieving lower blood pressure. Check out the top lifestyle habits for reducing and maintaining low blood pressure—and don’t forget that the biostation can help you make these changes effectively.

  • Lose weight – Excess fat can contribute to clogged arteries and high blood pressure levels. Even a 5% loss in body weight can have an impact.
  • Be active – Exercise promotes cardiovascular health. Get started with a daily walk and work your way up to more intense activities that you love.
  • Get plenty of quality sleep – Too little sleep and poor-quality sleep are linked to a host of chronic diseases. Create a bedtime routine to ensure sufficient sleep to maintain lower blood pressure levels.
  • Meditate – Even spending five minutes to empty your mind and focus on, well, nothing, can take your blood pressure (and your stress levels) down a few notches—enough to seriously benefit your health.
  • Practice deep breathing – If focusing on nothing sounds like a challenge, try deep breathing techniques. Put your mind into your breath, breathing deeply in and out to clear out stress and calm your mind and body.

3. Supplements

Every diet needs support, making supplements an essential part of any health regimen. Certain supplements can have a big impact on blood pressure and, unlike prescription meds, do more for your health than just lower blood pressure. Consider these supplements to lower blood pressure levels:

  • CoQ10 – Coenzyme Q10 (CoQ10) is an antioxidant known for its superior role in protecting the heart by reducing oxidative stress.
  • Garlic – While you could eat four cloves of garlic daily, it is not recommended—you might not have many close friendships. However, clinical trials have shown that garlic supplements are just as effective. Studies show garlic supplements have a modest but significant impact on blood pressure.
  • Magnesium – Magnesium in your diet is always a good idea, but absorption conditions aren’t always ideal, so supplementing is a great way to ensure results. Magnesium supplements have been shown to aid in the reduction of blood pressure effectively.
  • Vitamin C – Vitamin C is a potent free-radical fighter, making it vital to any winning regimen in defeating chronic conditions, such as high blood pressure.
  • Potassium – Like magnesium, getting plenty of potassium in your diet is an ideal way to see results, but absorption can be tricky. Supplementing potassium can be your back-up plan, and studies show that supplementation of potassium may lower blood pressure, even when dietary intake is inadequate.