Tips to Lower Your Blood Pressure Naturally

Keeping your blood pressure healthy is important, especially as you get older. While it’s always good to listen to your doctor, there are easy things you can do every day to help. Here are some simple and friendly tips to keep your heart happy and your blood pressure in check!

Eat Healthy Foods

Eating healthy can make a big difference for your heart. Here’s how to do it:

Eat Fruits and Veggies: Fill your plate with colorful fruits and vegetables. They have vitamins and minerals that help keep your heart strong.
Choose Whole Grains: Pick bread, pasta, or rice made from whole grains. These have lots of fiber that help lower cholesterol.
Add Lean Proteins: Foods like fish, beans, and nuts are great for your body and give you the energy you need.

A balanced diet helps you feel great and keeps your heart and blood pressure healthy.

Move Your Body

Being active is one of the best ways to care for your heart. You don’t have to do hard exercises; even small activities can help!

Take Walks: Go for a 30-minute walk each day. Walking is easy and great for your heart.
Stretch: Try light exercises like yoga to help you relax and stay flexible.
Have Fun: Do activities you enjoy, like dancing, gardening, or riding a bike.

Staying active makes your heart stronger and keeps your blood pressure low.

Cut Back on Salt

Eating too much salt can make your blood pressure go up. Here’s how you can use less salt in your meals:

Cook at Home: When you cook, you can decide how much salt to add. It’s easier to make healthier choices this way.
Check Food Labels: Look at the label on packaged foods. Choose ones that have less salt.
Use Herbs and Spices: Add flavor with garlic, pepper, or other spices instead of salt.

Less salt means a healthier heart!

Handle Your Stress

Stress can make your blood pressure go up, so it’s important to relax. Try these easy ways to feel calmer:

Deep Breathing: Take slow, deep breaths to help you feel peaceful.
Try Meditation: Spend a few quiet minutes each day just sitting and relaxing.
Do What You Love: Enjoy hobbies like drawing, playing games, or reading.

When you’re calm and happy, your heart feels better too!

Get Enough Sleep

Sleep is super important for your health. When you get good sleep, your body and heart can rest and repair.

Go to Bed on Time: Try to sleep and wake up at the same times every day. This helps your body’s clock stay on track.
Make Your Room Cozy: Keep your bedroom quiet and comfortable so you can sleep well.
Put Away Screens: Don’t use phones or tablets before bed. The light from screens can make it harder to fall asleep.

Good sleep helps your heart stay healthy and your blood pressure stay low.

Talk to Your Doctor

Before trying something new, always check with your doctor. They can give you advice that’s right for you and make sure you’re on the right track.

By following these easy tips, you can help your blood pressure and your overall health. Small changes can make a big difference, so start today!

Remember: Take it one step at a time, and be kind to yourself. You’ve got this!

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact