44 Lifestyle Tweaks That Can Naturally Lower Your Blood Pressure

3. Cut Back on Sodium

Sodium is a major contributor to high blood pressure. Consuming too much salt causes the body to retain water, increasing blood volume and pressure on the arteries. Most people consume more sodium than recommended, primarily through processed and restaurant foods. To lower blood pressure, aim to consume less than 2,300 milligrams of sodium per day, ideally reducing it to 1,500 milligrams. Reading food labels, cooking at home, and using herbs and spices for flavor instead of salt can significantly cut sodium intake. Reducing sodium is a simple yet effective way to lower blood pressure and improve heart health.

4. Maintain a Healthy Weight

Weight and blood pressure are closely linked. Being overweight increases the risk of hypertension, as excess weight requires more blood to supply oxygen and nutrients to tissues, increasing pressure on artery walls. Losing even a small amount of weight can have a significant impact on blood pressure. A healthy weight loss goal is about 1 to 2 pounds per week through a combination of diet and exercise. Focus on sustainable lifestyle changes rather than quick fixes. By maintaining a healthy weight, you can reduce the strain on your heart and lower your blood pressure.