Do you have high blood pressure? If you’re like many Americans, these numbers show an alarming risk for problems such as heart attack and stroke. High blood pressure, or hypertension, is increasingly common, with one in every three adults receiving a diagnosis. Luckily, there are many natural ways to bring these numbers back into a healthy range.

Know Your Numbers

One of the first steps to take control of your blood pressure is to learn what is normal for you. The following list shows ranges of both chronically low blood pressure (hypotension) and high blood pressure (hypertension). I recommend taking your blood pressure at the same time each day before you’ve had your morning cup of coffee or tea.

Hypotension:  90/60 or below

Normal:  90-130/60-79

Prehypertension: 130-150/80-89

Stage 1 Hypertension: 140-159/90-99

Stage 2 Hypertension:  Over 160/over 100

Lower Your Blood Pressure Naturally

The following are my favorite ways to lower your blood pressure naturally:

Magnesium

Magnesium improves muscle relaxation and circulation throughout your body. It helps lower blood pressure naturally and supports a healthy heart beat. It also helps anxiety. Almost everyone is deficient in magnesium so it’s really good to add to your regimen for blood pressure.

Garlic and Cayenne

Garlic and Cayenne is are powerhouse spices. They help muscles relax, and improve circulation. And they add flavor to your food!

Reduce Sodium Intake

A lot of literature says that if you often indulge in salty foods, chances are your sodium intake is incredibly high. Depending on your kidneys, one of the best ways to lower your blood pressure and increase your health overall is to reduce your intake. Sodium causes the body to retain fluid, which contributes to hypertension.

Acupuncture

Traditional Chinese Medicine recognizes that high blood pressure is caused by an energy blockage. Acupuncture helps restore this flow throughout the body, bringing your blood pressure back into balance.

Stress Management

Our lives are filled with stress. Carving out time to relax and recharge your mind and body is essential for both eliminating hypertension and achieving optimal health. Try to aim for ten minutes per day of quiet meditation. Focus on your breath, and allow your worries, thoughts, and ideas to simply float away.

Exercise

Finding movement that you love is one of the best things you can do for your health! It strengthens your heart, lowers your blood pressure, helps shed unnecessary weight, and releases feel-good endorphins. Start with a brisk walk around the block or a simple yoga routine, and increase your activity as your body acclimates.

If you are struggling with hypertension, there are many natural ways to bring your numbers back into a healthy range. Get to know your body and what works for you. By lowering your blood pressure, you’ll support your health and feel better overall!

Other Ideas

There are many other ways to lower your blood pressure. Losing weight helps tremendously. There are other herbs and formulas that help as well. Most important of all is to find time every day to relax and calm yourself down.