10 Natural Ways To Reduce Blood Pressure for Seniors

Did you know that you can reduce your blood pressure simply by changing how you breathe? This simple adjustment shows that managing blood pressure can be much simpler than you expect. Taking small steps such as eating heart-friendly foods and doing light exercise can go a long way in improving your health. 

By the end of this article, you’ll find that you don’t need extreme diets or strenuous exercises to lower your blood pressure. Rather, you need practical and sustainable lifestyle changes to improve your health. Below, we will go over 10 natural ways to reduce blood pressure. (If you continue to have suboptimal control of your blood pressure, make sure you follow up with your primary care doctor regularly.)

How To Reduce Blood Pressure for Seniors 

The following simple lifestyle changes are some of the best, natural ways to reduce blood pressure:

1. Practice Deep Breathing Exercises

Deep breathing activates relaxation responses in the body, which causes blood vessels to dilate and reduces stress hormones that drive high blood pressure. A Hypertension Research meta-analysis showed that breathing exercises significantly reduced systolic and diastolic blood pressure. Deep breathing activates the parasympathetic nervous system, which lowers blood pressure. According to the study, slow diaphragmatic breathing yields the best results. 

So, how do you go about deep breathing? Start by inhaling through your nose for 4 seconds, followed by a 4-second hold. Then, exhale through your mouth for 6 seconds. Keep repeating the breathing cycle for 5 to 10 minutes.

2. Walk Daily

Regular walking strengthens the heart, improves circulation, and helps blood vessels stay flexible. These are key factors in reducing blood pressure. A study by UConn Today found that when older adults with hypertension increased their daily step count by 3,000, their systolic blood pressure dropped by an average of 11 points. 

However, if walking daily will be inconvenient for you, consider doing at least 150 minutes of moderate-intensity aerobic activity per week. Besides reducing blood pressure, the mental benefits of exercise help you manage stress (by lowering stress hormones) more effectively, which can further improve your hypertension control.

3. Reduce Sodium Intake

Cutting back on sodium helps the body maintain a healthier fluid balance, which reduces the pressure on blood vessels. Research published in JAMA Internal Medicine confirms that reducing sodium (ideally to 1,500 – 2,300 mg daily) is an effective, non-drug strategy for managing hypertension, especially in older adults. 

The study showed that participants who significantly lowered their sodium intake experienced noticeable reductions in both systolic and diastolic blood pressure. A drop of 5 – 7 points in systolic blood pressure and 2 – 3 points in diastolic blood pressure can be seen within a couple of months. If you want to cut down on salt but still keep your food tasty, here are some alternatives to try: 

• Fresh or roasted garlic and onions
• Citrus juice or zest
• Balsamic vinegar or reduced balsamic glaze
• Cinnamon, nutmeg, or cloves
• Herbs like basil, rosemary, or thyme

4. Drink Hibiscus Tea

Hibiscus tea, made from the Hibiscus plant, exhibits properties that help lower blood pressure. According to research, participants who drank hibiscus tea showed significant reductions in systolic and diastolic blood pressure compared to those who took a placebo.

The study found an 11.2% reduction in systolic blood pressure and a 10.7% reduction in diastolic blood pressure after 12 days of continuous consumption. 

To prepare hibiscus tea, steep 1–2 teaspoons of dried hibiscus petals in 8 ounces of hot water for 5 – 10 minutes. You can drink the tea warm after straining it, or put it in the refrigerator to serve it iced.

5. Limit Alcohol Consumption

Drinking too much alcohol increases the likelihood of developing high blood pressure. A systematic review and meta-analysis showed that drinking more alcohol leads to higher systolic blood pressure without any threshold effects. In addition, excess alcohol use can interfere with the efficacy of your blood pressure medications.

The American Heart Association advises that to maintain healthy blood pressure, men should consume no more than two drinks daily, while women should limit their drinking to one drink per day. 

6. Stay Hydrated

Never underestimate the importance of hydration in stabilizing blood pressure and supporting overall health. You need to drink enough water every day to keep a healthy blood pressure. A lack of fluids reduces blood volume, which forces the heart to work harder. Consequently, this increases blood pressure. In addition, adequate hydration also improves your kidney’s ability to flush out excess sodium more effectively.

Studies show that adults who maintain proper hydration levels are less likely to suffer chronic conditions like heart and lung diseases. Also, they tend to have longer lives compared to adults who do not drink enough fluids.

7. Manage Stress Through Meditation

Chronic stress is a leading cause of high blood pressure. But mindful meditation can help you lower stress and ultimately reduce blood pressure. Research shows that meditation results in a minor but meaningful reduction in blood pressure. The results are similar, whether used independently or in combination with traditional treatments. 

According to research, transcendental meditation and mindful stress reduction practices lower both systolic and diastolic blood pressure. So how do you meditate? Start by sitting calmly with your eyes shut. Then focus your attention on your breathing and let your thoughts flow without judgment.

8. Get Quality Sleep

You need to get enough sleep every night to maintain optimal blood pressure. Studies show that people who sleep fewer than 5 hours per night face a higher risk of developing high blood pressure when compared to people who sleep 7 to 8 hours. 

Here’s how to sleep better: maintain a consistent bedtime routine (part of good sleep hygiene) and avoid screens before bed. Keep your bedroom cool and dark. Also, avoid drinking caffeine in the evenings. 

9. Eat a Healthy Diet 

Eating a healthy diet is the easiest and most effective way to reduce high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) diet requires participants to eat fruits, vegetables, whole grains, and lean proteins. Part of a successful DASH regimen is also to avoid processed foods. Seniors are also advised to eat foods high in healthy fats and curb saturated fats and sodium. 

The DASH-Sodium trial shows that blood pressure decreases significantly when participants combine the DASH diet with low sodium intake. 

10. Quit Smoking

Nicotine can raise your blood pressure and active smokers who quit smoking can notice an improvement in their blood pressure control within as little as a few weeks. Natural ways to improve the success rate of quitting smoking include recognizing triggers, managing stress, increasing exercise, tracking progress, and leaning on support from family and friends.

Conclusion

Lowering your blood pressure doesn’t have to involve drastic measures. As we’ve seen, there are many natural ways to reduce blood pressure—like deep breathing, walking more, cutting back on salt, and drinking hibiscus tea. These habits are not only effective but also easy to incorporate into your daily routine. By adopting even a few of these strategies, you’ll be well on your way to better heart health and overall well-being.