High blood pressure affects about one in three adults for all kinds of reasons, from genetics to stress. While medications can help keep it in check, there are also ways to bring it down naturally. Here are some science-backed tips to ease rising blood pressure, whatever its cause.
Regular exercise has all kinds of amazing benefits for the body, and one of the biggest is keeping blood pressure steady. According to the Mayo Clinic, exercising around 30 minutes most days of the week has been shown to lower blood pressure by 4 to 9 millimeters of mercury (mmHg). Exercise helps strengthen the heart, which makes it easier for the vital organ to pump blood.
Slowing down your breath and breathing deeply may help you relax and lower your blood pressure. Breathing exercises can improve heart rate and make arteries more flexible.
Being overly stressed doesn’t do your heart any favors. Some research even suggests that extreme bouts of anger or stress can increase a person’s risk for heart problems. The hormones released during the body’s “flight or fight” response can cause the heart to beat faster and constrict the blood vessels which can raise blood pressure, even if it’s just for the short term. If you’re feeling stressed, try some relaxation techniques like yoga or mindfulness.