3 Proven Ways to Lower Your Blood Pressure

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It is estimated that nearly 30% of Americans suffer from high blood pressure. That’s a pretty high number. 

If you were sitting in a room with two other people, odds are that one of the two has high blood pressure, or worse- you do.

What’s even scarier is that many people have high blood pressure but don’t even know it. That’s why it’s often called the “Silent Killer”. It sounds like the title of a scary movie, and believe me, you don’t want to become the victim.

High blood pressure can cause a ton of medical problems including damage to your heart, arteries, eyes, brain, and kidneys. And to all you men out there, it can cause ED. Neither you nor your lady wants that. 

Naturally, we want to do all we can to have healthy blood pressure levels but we aren’t doctors. We need some information to learn how to be successful. 

First of all, what determines your blood pressure? There are two numbers that we need to know; systolic pressure and diastolic pressure. 

Your systolic pressure is the force being put on the inside of your arteries when your heart pumps blood through them. This is the first number of your reading.

Your diastolic pressure is the force being put on the inside of your arteries when your heart is at rest. This is the second number of your reading. 

A normal blood pressure reading is 120/80. If your reading is higher than 130/80 than you have high blood pressure. 

Here are three scientifically-backed ways you can lower your blood pressure on your own. You don’t need a medical degree after all!

1. Get Moving

Exercise is good for us. We all know this. We’re bombarded with reminders to stay active so often, that it can just go in one ear and out the other.

If you have high blood pressure, however, you can’t afford to let this advice slip through the cracks, because it is proven to help reduce blood pressure.

When you participate in regular physical activity, you help lower your blood pressure in three different ways.

The first is obvious. The more you exercise, the stronger your heart gets, and the easier it pumps blood through your arteries. This alone can help you get your numbers down to normal.

A second way that exercise helps is that it can help you to maintain a healthy weight. The more you weigh, the harder your heart has to work to pump your blood throughout the body.

Even just losing ten pounds can dramatically lower your blood pressure. 

Lastly, regular exercise helps to synthesize the amino acids in your blood into nitric oxide which relaxes the walls of your arteries, reducing the resistance that your heart faces when it pumps blood throughout your body.

It can take up to three months to see any significant change in your blood pressure and the benefits stop if you stop exercising. It’s really important that you make regular physical activity a part of your everyday life.

2. Eat Foods Full of Nitrate

Speaking of nitric oxide, there is another way that your body can convert nutrients into this heart-healthy compound. This is by taking nitrates from your food and turn it into nitric oxide.

These foods high in nitrates have been proven to help increase blood flow and reduce blood pressure. 

The top foods high in nitrates include beetroot, celery, spinach, and lettuce. Incorporate these foods into your diet as much as you can to increase your nitric oxide production in the body. 

This will, in turn, lower your blood pressure. 

3. Manage Stress Levels

Do you regularly deal with high-stress situations? Is your job very demanding? Are you under constant pressure? I don’t know, are you a parent? Literally, just being alive is enough to face pressure nowadays.

Unfortunately, if we don’t find ways to deal with this stress, it can cause us to develop high blood pressure. 

Stress causes our heart rate to elevate and it has been hypothesized that chronic stress causes our heart to get stuck like that.

So, we need an outlet to control our stress. Many people turn to drinking or other mind-altering substances to deal with stress but that actually causes more damage. 

Healthy ways to deal with stress include taking a stroll in the sun, meditation, yoga, art, or just talking to a loved one. Find what helps you feel more at peace and make it a priority to find time to fit it into your weekly schedule.


If you notice, all three of these blood pressure-lowering tactics don’t require a prescription. You can easily incorporate these into your daily life with a bit of preparation and determination. They don’t even cost money!

There’s no doubt that natural treatment and prevention are much better than resorting to prescription drugs. Take action now to lower your blood pressure before you start feeling the damaging effects on your body.

If you already suffer from high blood pressure, all the more reason to get started with these three tactics right away!

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