Natural Ways to Lower Your Blood Pressure

Natural Ways to Lower Your Blood Pressure

May 1, 2023

High blood pressure can sneak up on you! It is not a joke!

What is also known as hypertension, can quietly put you at risk for much more serious and even deadly health issues. According to the Mayo Clinic’s website, chronic high blood pressure can cause gradual damage to many parts of your body over time, including the heart, arteries, brain, kidneys, eyes and sexual function.[1]

For your reference, blood pressure is considered to be within normal range at 120/80 mm Hg. Have you taken your lately?

Of course, many people have been told that prevention of hypertension can include:

  • Maintaining a healthy weight
  • Reducing salt consumption 
  • Getting regular exercise 

Noteworthily, did you know there may be a few other EASY methods (many of which are scientifically backed) that you can enjoy and help lower your blood pressure along the way?

Below I have listed a number of effective ways to bring your blood pressure down quickly or over a period of time. If you simply have “white coat syndrome” when you go the doctor or dentist office, you may want to try one or more of the quick methods. For those that struggle with chronic hypertension, implementing any of the methods as the situation arises may be helpful for you.

Disclaimer: This article is for informational purposes only and is not intended as medical claims or advice. You should never stop any medications or start any diet or exercise routine without first consulting the advice of your physician. If you feel like you are having a cardiac episode, seek medical assistance as soon as possible.

The following list is in the order of a hypothetical scenario in which a person (with or without awareness of their hypertension) is appointed for a dental procedure, such as a crown preparation, and discovers upon arrival at the dentist office near me that their blood pressure is above the normal range.

A few things that a person can do to

keep their blood pressure managed BEFORE the appointment:

  • Get a good night sleep
  • Take magnesium to relax the body
  • Avoid drinking coffee, caffeine or alcohol
  • Drink hibiscus tea[2] and/or pomegranate juice[3]
  • Arrive early so they are not rushed and have time to relax

QUICK methods to lower blood pressure in minutes:

  • Breathing exercises like the “4-5-6” method[4]  (see instructions below)
  • Acupressure points like the LV3[5]   (see instructions below)
  • Emotional Freedom Technique (E.F.T.), a.k.a. “Tapping”[6],[7]
  • Meditation

4-5-6 Breathing Exercise[8]

  • Sit or lay down in a quiet area.
  • Close your eyes and relax your body.
  • Inhale slowly through your nose for a count of four.
  • Hold this breath for a count of five.
  • Exhale through your mouth like you are blowing through a straw for a count of six.
  • Repeat three or four times without resting or normal breathing in between cycles.

LV3 Acupressure point

A study[9] showed reduced blood pressure that continued to lower even 20-30 minutes after treatment as instructed below:

The acupressure point LV3 is located on top of either foot in the webbing between the big toe and the second toe.

Apply firm pressure on the LV3 spot and hold for 5 seconds.

Then release for 1 second.

Repeat this hold-release pattern 30 times over the course of 3 minutes.

Increase the amount of pressure if it is it comfortable to do so.

Lifestyle additions or modifications that may help lower blood pressure over time:

Drink Up: 

Hibiscus tea- a meta-analysis study[10] showed a significant effect in lowering both systolic and diastolic blood pressure readings in pre- and mildly hypertensive adults.

Other proven beverages are Cranberry, Pomegranate, Spinach and Beet juices.

Eat Up:

  • Fenugreek Seeds
  • Pumpkin Seeds
  • Dried Apricots
  • Swiss Chard
  • Dark Chocolate
  • Avocado
  • Sweet Potatoes
  • Skinless Chicken
  • Wild Caught Salmon
  • Fruits, Vegetables, Lean Protein & Whole Grains[11]

Limit or Avoid foods, beverages and behaviors that are bad for blood pressure, such as: 

  • Excessive sodium (salt) intake
  • Alcohol
  • Drugs
  • Caffeine
  • Packaged processed foods
  • Saturated and trans fats[12]
  • Sweets (food or beverage)

Daily Practicing Self-Care:

  • Grounding (a.k.a. Earthing)[13], [14]
  • Taking warm baths with Epsom Salt
  • Losing excess body-fat
  • Thinking positive thoughts[15]
  • Improving sleep with good sleep-hygiene[16] and controlled obstructive sleep apnea[17]
  • Improving your mood by:
  • Diffusing Lavender, Lemon, Ylang Ylang or Neroli Essential Oils.[18]
  • Scheduling activities you enjoy doing.
  • Surrounding yourself with positive and supportive relationships.
  • Moving your body by doing some kind of physical activity 20-30 minutes per day such as swimming, dancing, jogging, walking, riding a bicycle, etc.
  • Getting outside in the sunshine.

Lowering stress levels is very beneficial in lowering your blood pressure so the following ideas can be helpful as well:

  • Avoiding stress triggers
  • Enjoying a cup of Chamomile, Lemon Balm or Earl Grey Tea
  • Laughing more – Laughing releases endorphins that decrease stress hormones.

If you’re experiencing anxiety, there are various anxiety treatments in Citrus Heights, CA available that can help you manage your symptoms. Along with traditional methods like therapy and medication, there are also some simple lifestyle changes that can make a big difference in reducing anxiety levels.

Supplements that may help over time include**:

  • Magnesium
  • Folic acid
  • Potassium
  • Coenzyme Q10
  • Garlic[19]

With so many options to help lower your blood pressure listed above, I am confident that incorporating some of them into your day-to-day routines could help benefit you in more ways than just managing your blood pressure.

Looking for a natural dentist in Sacramento? Look no further! Our practice specializes in providing high-quality dental care using natural and holistic methods.

Enjoy!

Written by Angela Goldthwaite, RDAEF2

Disclaimer: This article is for informational purposes only and is not intended as medical claims or advice. You should never stop any medications or start any supplementation, diet or exercise routine without first consulting the advice of your physician. If you feel like you are having a cardiac episode, seek medical assistance as soon as possible.

  1. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868
  2. https://journals.lww.com/jhypertension/Abstract/2015/06000/Effect_of_sour_tea__Hibiscus_sabdariffa_L___on.2.aspx
  3. https://bloodpressureexplained.com/how-to-lower-blood-pressure-in-minutes-instantly/
  4. https://bloodpressureexplained.com/how-to-lower-blood-pressure-in-minutes-instantly/#footnote_1_493
  5. https://pubmed.ncbi.nlm.nih.gov/33190420/
  6. https://www.medicalnewstoday.com/articles/326434#research
  7. Find out more at https://eftuniverse.com/tutorial/eft-tapping-tutorial-center/ 
  8. https://bloodpressureexplained.com/breathing-exercises-to-lower-blood-pressure-naturally/
  9. may help lower blood pressure at https://bloodpressureexplained.com/pressure-points-for-lowering-blood-pressure/ 
  10. https://journals.lww.com/jhypertension/Abstract/2015/06000/Effect_of_sour_tea__Hibiscus_sabdariffa_L___on.2.aspx
  11. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet
  12. For help on an eating plan to stop hypertension (DASH), go to: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet 
  13. https://pubmed.ncbi.nlm.nih.gov/30982019/
  14. https://pubmed.ncbi.nlm.nih.gov/25848315/
  15. https://healthambition.com/power-of-positive-thinking/#:~:text=High%20blood%20pressure%20is%20one%20of%20the%20many,positivity%20is%20the%20key%20to%20a%20healthy%20heart%21
  16. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
  17. https://www.sleepfoundation.org/sleep-apnea/how-sleep-apnea-affects-blood-pressure
  18. https://www.healthline.com/health/essential-oils-for-high-blood-pressure#takeaway
  19. Always consult your physician before adding supplements or lifestyle changes to your regimen
  20. https://bloodpressureexplained.com/how-to-lower-blood-pressure/
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