Natural Ways to Lower Blood Pressure

As you may know, high blood pressure often leads to a higher chance in developing health issues. There are several natural remedies that you can use in order to maintain a healthy blood pressure. Our advisors at Senior Living Experts have some tips for you.

Physical activity - always!

Even if it is chair exercises in your living room or going for a walk around the block, it is helpful for maintaining a healthy blood pressure. As we age, we might view exercise in a different light. It might feel more challenging to do what we used to do, however, that is not a bad thing. It is important to adjust your exercises to your body.

Check out this YouTube video. They go over some exercises that older individuals can do in their own home. There are standing exercises and modified chair exercises as well, and the seniors can do these exercises within the perimeter of their living room!

Adjust your diet

Bananas, bananas, bananas...potassium is key! Eating too much salt can raise your blood pressure, but potassium counteracts these negative effects that come from sodium. 

Throw some banana slices in your yogurt, place a banana in your breakfast smoothie, or eat one with peanut butter! There are a variety of ways for you to include bananas in your diet.

Bananas aren’t the only source of potassium. You can also eat avocados, sweet potatoes, regular potatoes with the skin, spinach, watermelon, white or black beans, beets, orange juice, or nonfat or low-fat yogurt. 

Potassium may counteract the effects of salt, but it is still a good idea to cut down your sodium intake. Most of our sodium intake comes from processed foods. As we know, processed foods are generally not good for our health, so it is a better idea to stick with whole foods. 

Furthermore, taking out alcohol, caffeine, and smoking are also some ways to lower your blood pressure. If you are a coffee or tea lover, switch to decaffeinated options. As for alcohol and smoking, quitting or cutting down your intake can lead to lowered blood pressure, along with countless other health benefits.

I Exercise and Eat Healthy...Now What?

Prioritize your mental health. This is something that leads to not only lowering your blood pressure, but several other health benefits as well. 

Consider participating in yoga or breathing exercises. These activities can help you de-stress and help you focus on your breathing. We recommend trying the 4-7-8 breathing technique. Breathe in through your nose for four counts. Hold your breath for seven counts. Then, breathe out through your mouth for the eight counts. Doing this exercise a few times every day can help you gain control of the stressors in your life. 

Meditation also helps with mental health. Sit in a comfortable position, close your eyes, and place yourself in a calm and positive environment. Take a mental note of the smells, colors, and feelings of the mental image you have created. 

Our advisors at Senior Living Experts hope this helps you with your healthy lifestyle journey. Contact us at seniorlivingexperts.com or call 773-231-7212.