“How To”
How to Lower Blood Pressure Naturally
There are many proven ways to lower blood pressure naturally without drugs or medications. Choosing the right method for you will largely depend on just how high your blood pressure is currently as well as how quick and far you need to see your blood pressure fall. The following is an ever growing list of ways, published in peer-reviewed medical journals, blood pressure has been lowered without prescription medications.
Methods proven to naturally lower blood pressure by as much as…
•15 or more points!
•10 to 14 points
•5 to 9 points
•4 points
Isometric Handgrip Therapy (Zona Plus)
Multiple medical studies show that doing a carefully calculated isometric hand exercise with the Zona Plus for 12 minutes a day, 5 days a week results in average blood pressure drops of over 20mmHg. Many users report drops as high as 60 or more points!
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DASH Diet plus Eating Less Sodium
Combining the DASH diet with a daily sodium intake of less than 1,500 milligrams daily, has been shown to reduce blood pressure in those with hypertension by 12/6 mm Hg (systolic/diastolic).
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Grape Seed Extract
Daily intake of 150 milligrams of grape seed extract has been shown to result in an average blood pressure drop of 12 millimeters systolic and 8 diastolic..
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Beetroot Juice
Consuming 500ml of beetroot juice a day reduces blood pressure an average of 10 mm hg for up to 24 hours.
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Vitamin C
500 milligrams of vitamin C per day for one month has been shown to result in about a 9% decrease in both systolic and diastolic readings.
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Transcendental Meditation
A meta-analysis of several studies indicates that transcendental meditation results in an average of a 5 point reduction in systolic blood pressure and 2.8 diastolic.
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DASH Diet Alone
The DASH diet has been shown to reduce blood pressure in hypertensive by about 7 mm Hg systolic and 3 mm Hg diastolic compared to those eating the typical American diet.
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Eating Less Sodium
When changing from the average American diet of 3,300 milligrams a day of sodium to 1,500 milligrams, hypertensives have been shown to lower their systolic blood pressure by 8.3 mm Hg and 4.4 mm Hg diastolic.
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Garlic
Studies indicate that in hypertensives garlic ( 600 and 900 mg per day for 12 to 23 weeks) has a mean effect of lowering systolic blood pressure by 8.38 mm Hg and diastolic 7.27 when compared to a placebo, while it has no significant effect on non-hypertensives.
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Eating Chocolate or Cocoa
Consuming about 6 grams of dark chocolate rich in flavanols has been shown to lower blood pressure 2.9 mmHg systolic and 1.9 mmHg diastolic.
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Breathing Exercises and Music
Listening to slow, quiet music for 30 minutes a day, while breathing so as exhaling takes twice as long inhaling, has been shown to lower systolic blood pressure 3mmHg and diastolic 4mmHg.
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Exercise
Several studies show that exercise lowers blood pressure by just over 3 points systolic and a little less than 3 points diastolic.
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Reducing Alcohol Consumption
When individuals who normally consumed between 3 and 6 alcoholic drinks per day reduced their consumption by 67%, they experienced an average drop in their systolic blood pressure of 3.31 mmHg and 2.04 mmHg diastolic.
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Fish Oil
With a median dose of 3.7g/day of fish oil, studies have shown an average reduction in systolic blood pressure of 2.1 mmHg and diastolic 1.6 mmHg.
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