Top cardiac surgeon shares 3 effective tips to naturally lower blood pressure

About 1.28 billion adults aged 30–79 years had high blood pressure, or hypertension, globally as per the data in 2023. An estimated 46% of adults with hypertension are unaware that they have the condition, according to the World Health Organization (WHO). Hypertension, often called a silent killer, is one of the leading causes of chronic illnesses, including heart disease, stroke, and kidney failure. Hence, keeping blood pressure in check is crucial for health and overall wellness. Dr. Jeremy London, a board-certified US cardiovascular surgeon with over 25 years of clinical experience, has recently shared practical strategies to naturally lower blood pressure. Let’s take a look. ​

Hypertension or high blood pressure is a condition when the pressure in the blood vessels is too high (140/90 mmHg or higher), consistently.

People may not necessarily feel any symptoms until

diagnosed. Though it is common, it could become serious if left untreated.

Most people with hypertension don’t feel any symptoms. However, when the blood pressure is very high, usually 180/120 or higher, one may experience the following symptoms.

• severe headaches

• chest pain

• dizziness

• difficulty breathing

• nausea

• vomiting

• blurred vision or other vision changes

• anxiety

• confusion

• buzzing in the ears

• nosebleeds

• abnormal heart rhythm

When asked if it is possible to lower your blood pressure without taking medications, the cardiac surgeon said, “The short answer is yes.”

In a video shared on Instagram, the surgeon stressed the importance of a healthy diet to manage blood pressure. He suggested opting for a nutrient-rich, whole foods diet to maintain a healthy weight and manage blood pressure. Limiting the intake of sodium and increasing dietary potassium and magnesium is also crucial.

Another effective and natural way to manage blood pressure, according to Dr. London, is by incorporating regular exercise into the routine. He advocates for a combination of aerobic and resistance training to improve cardiovascular health. Aerobic exercises, such as brisk walking, cycling, or swimming, strengthen the heart by pumping blood more efficiently. Resistance training, like weightlifting or bodyweight exercises, on the other hand, helps to build muscle and improve blood flow.

His next recommendation is to limit or completely avoid consuming alcohol. Alcohol consumption can cause blood vessels to narrow and increase heart strain. It is also important to understand that no level of alcohol is safe for health. The risk begins from the first drop. “Now, each of these things has a significant effect, but when you add them together, the effect is even more profound. Understand that if you need medication, it's not a failure. And in fact, if you follow all of these steps, many times you need far less medication,” the doctor said.

Follow these for a healthy life

Keep a check on your blood pressure, especially if you suffer from High BP

Also, ensure to drink an adequate amount of water for better health.

Chronic stress can wreak havoc in your body. Practise yoga, meditation or other strategies to manage stress.

What are you waiting for. Don't ignore the signs of hypertension. It could lead to more chronic diseases.

Take care of your heart through exercise and a good diet