Natural Ways to Support Healthy Blood Pressure
High blood pressure is common and affects millions of people worldwide. While medications may be appropriate for some people, lifestyle changes and dietary supplements may also help support healthy blood pressure. In this post, we cover natural approaches you may want to discuss with your healthcare professional.
Supporting Healthy Blood Pressure with Exercise
Regular exercise is one of the best things you can do for your overall health, and it may help support healthy blood pressure over time. Just 150 minutes of moderate exercise per week, such as brisk walking, or 75 minutes of more vigorous activity like running, can help support that goal.
Of course, you don’t need to train for a marathon right away; you can increase your activity level by:
- Taking the stairs instead of the elevator,
- Walking to work instead of driving,
- Gardening at home,
- Riding your bike around the neighborhood,
- Walking your dog more often, and
- Starting a team sport like tennis.
How Different Workouts May Support Healthy Blood Pressure
What type of exercise is best? Try as many as possible to find the one you enjoy most.
- Aerobic exercise is a great way to support heart health and stay active. Examples include walking, jogging, jumping rope, cycling, cross-country skiing, skating, rowing, aerobics, swimming, and water aerobics.
- Strength training builds strong muscles, helping you burn more calories throughout the day and benefiting your joints and bones.
- Stretching improves flexibility and helps prevent injuries.
Natural Methods to Support Healthy Blood Pressure
Getting enough rest and good sleep can support your overall wellness. If you’ve been sleeping less than six hours a night for several weeks in a row, it may be worth reviewing your sleep habits. Follow these simple tips for more restful sleep:
- Go to bed and get up at the same time every day. Try to keep the same routine during weekdays and weekends.
- Make your sleeping environment cool, quiet, and dark. Spend the hour before bedtime doing something relaxing, such as a warm bath or relaxation exercises. Avoid bright lights, like TV or computer screens.
- Don’t go to bed hungry or overly full. Avoid nicotine, caffeine, and alcohol before bedtime.
How can you support healthy blood pressure when stress runs high? Start by relaxing. Stress can affect blood pressure for some people, so try sitting quietly for a few moments, doing some stretching, reading a good book, meditating, or taking deep breaths. Over time, you’ll discover what works best for you.
Popular Natural Approaches for Healthy Blood Pressure
Some spices and herbs are often discussed as part of a heart-healthy lifestyle. Fresh garlic or garlic extract is one example, and a meta-analysis has examined garlic supplements. Results are mixed, so it’s best to discuss any supplement plan with a healthcare professional.
Tip: Want to learn more about ways to support healthy blood pressure? Read our article High Blood Pressure at Home, along with our posts on herbs and foods that support heart health.
Supporting Healthy Blood Pressure with USA Medical
Beyond herbs, some other natural substances have also been studied for their potential role in supporting healthy blood pressure.
- Aged garlic extract is used both as a standalone treatment and alongside conventional therapies to reduce blood pressure according to See the studies.
- L-theanine, a natural compound extracted from green tea, has been studied for its potential role in supporting calm during stressful situations. Research on its effects is still limited, and results vary.
- Researchers have studied grape seed extract in relation to blood pressure support. Some of the more promising results were seen with daily doses of 100-800 mg over 8-16 weeks.
- The enzyme nattokinase, derived from the Japanese food natto, has been studied for its potential heart-health benefits, but Read the research is still limited.
Would you like all these active ingredients in one supplement? Choose USA Medical Blood Pressure Ultra dietary supplement, which features patented ABG10+® aged garlic extract, AlphaWave® L-Theanine, nattokinase enzyme, potassium, vitamin B1, zinc, vitamin C, and grape seed extract to support healthy blood pressure and overall cardiovascular wellness. If you want to explore more premium supplements, browse our shop!
Vitamins from
USA Medical
A wide range of multivitamins and minerals all in one place – Discover our products