Heart-Healthy Habits: A Guide to Lowering Blood Pressure Naturally

Four years ago, my life took an unexpected turn when my blood pressure soared to alarming levels. It was a wake-up call during a tumultuous period of my life – mired in a toxic relationship and juggling the nascent stages of my business. Neglecting my health had become a norm; fast food fueled me, a nightly glass of wine provided solace, and sporadic gym visits were my feeble attempt at self-care. When I visited the doctor seeking guidance, I was handed a prescription for blood pressure medication, a solution that didn't sit well with me. At 30, I refused to accept this as my fate. Thus, embarked my journey to explore natural methods to lower my blood pressure. — Serenity

Here’s 5 things that helped me:

1. Embracing a Balanced Diet is the first and most important part of maintaining a healthy heart. You know the saying you are what you eat! Focus on fruits, leafy greens like spinach, kale, and Swiss chard, whole grains (I love quinoa and barley, especially as a buffer in soups and salads), and lean proteins like lentils and beans. You don’t have to go plant-based to achieve your goals, but it doesn’t hurt to keep meats like beef and pork to a minimum.

   Food to avoid: highly processed foods, excessive added sugars, saturated and trans fats, highly salted foods, refined carbohydrates, fried foods, excessive alcohol, and high-caffeine beverages.

2. Powerful Vitamins for Heart Health:

• Incorporate vitamin D, known for its potential blood pressure-lowering effects. Omega-3 for brain, heart, eye, joint, immune, and skin health. Find a full list of vitamins to support your heart here.

• Magnesium-rich foods such as spinach and almonds contribute to heart health.

3. Mindful Exercise Routine:

• Engage in regular aerobic exercises like walking or swimming. If you prefer a slow burn try a gentle yoga class!

• The American Heart Foundation recommends at least 150 minutes of moderate-intensity exercise per week.

4. Manage Stress Effectively:

• Practice relaxation techniques, like deep breathing or meditation using apps like Headspace (currently 40% off) or Chopra. This tool goes without saying but is often not a tool we reach for in those moments of stress.

5. Maintain a Healthy Weight:

• Shedding excess pounds can significantly lower blood pressure. 4 times a year I do a 7-Day Healthy Cleanse that kick-starts habits that I learn to add into my everyday life. Start slow and give yourself grace when making shifts to make better food choices.

• Consult with healthcare professionals for personalized weight management plans.

Conclusion: Prioritizing heart health involves a holistic approach, encompassing a nutritious diet, regular exercise, stress management, and avoiding harmful habits. By incorporating these lifestyle changes and following the guidance of the American Heart Foundation, you can take significant strides toward maintaining optimal blood pressure and a healthy heart.