According to 2018 data reported by the American Heart Association, more than 100 million Americans suffer from high blood pressure. Or in other words, every third person you meet may experience hypertension issues. 
The same organization suggests that this health condition is becoming more and more frequent because of contemporary lifestyle changes like sedentary life, malnutrition, obesity, lack of exercising, smoking, use of drugs and alcohol, and other related factors. 
The issue with high blood pressure is that the body may get used to the increased levels and starts perceiving them as normal. As a result, this condition can become a chronic one, increasing the risk of other health problems like heart attacks or palpitations, coronary diseases, strokes, liver issues, or other organ dysfunctions. 
People who suffer from high blood pressure often end up taking medications, which, unfortunately, do not always have an entirely positive effect on the body. But apart from this type of treatment, medical studies show that blood pressure CAN be balanced out in a natural way!
And in this article, you will understand how!
Ideal blood pressure levels depend on age, sex, and overall health condition. Before considering adopting holistic therapy, it’s essential to consult your symptoms with a medical expert and follow her/his advice.
Let’s get started!
Table of Contents
Does meditation lower blood pressure?
This type of meditation has been used in various cultures for many years. It involves reflection, observance, openness, and acceptance of oneself.  Or in other words, this treatment for high blood pressure is more about the mind than the body. But why does it work?
According to a study published in the International Journal of Hypertension, regular mindful meditation may be an effective method for lowering blood pressure, as well as preventing further complications of this condition. 
Different pieces of research suggest that this practice may reduce the overall stress levels in the body, decrease the production of adrenaline and cortisol, and may lead to lowered and balanced heart rate and blood pressure. 
But except for preventing hypertension, mindful meditations are associated with other awesome benefits. They may improve your mental and physical health by increasing your energy, improving concentration and reducing irritability, stimulating memory and good mood, making you feel less cloudy. 
Can healthy fats lower blood pressure?
Unsaturated fats are a major factor when it comes to lowering blood pressure. But why?
This type of fats may balance the negative effects of saturated fats, which (when consumed in big amounts) are considered to be a leading cause for high LDL cholesterol, and artery buildup. In that sense, the plaque in the arteries can be a prerequisite for developing chronic high blood pressure. 
The regular consumption of unsaturated fats (such as olive oil, sesame oil, fatty fish, avocado, and others) may help the body to improve cholesterol profile, free the blood vessels from buildup, and balance the levels of blood pressure.  This may play a major role in reducing the risk of heart diseases and stroke, as well as in improving the overall quality of life.
Does exercise lower blood pressure?
Exercising is important for every person! But if you suffer from high blood pressure, some exercises may be more effective than others.
A 2018 study examining the effects of high-intensity interval training (HIIT) on hypertension suggests that this type of exercise is positively associated with a reduction of high blood pressure. The research recognized significant improvement in various health conditions, including hypertension, metabolic capacity, and cardiac reserve. 
Another type of exercise that has shown a positive effect on improving hypertension is yoga. Evidence shows that regular yoga practices (asana and pranayama) may significantly lower blood pressure in patients with hypertension compared to individuals who haven’t used yoga as part of their therapy. 
Can processed foods cause high blood pressure?
Processed foods are one leading cause of chronic hypertension. There are 2 reasons why:
1. Contain a lot of salt
The overconsumption of salt may impair the functions of your kidneys to filter and excrete the unnecessary water out of the body. The consequences of this may include rise in blood pressure, as well as increased risk of cardiovascular diseases. 
By cutting down the consumption of processed foods, we can lower our daily salt intake. This may have a positive effect on kidneys, heart, and blood pressure. 
2. Rich in trans fats
Trans fats are not associated with any nutritional value, and they simultaneously increase LDL and lower the HLD (good cholesterol, which decreases the buildup in the arteries). This way, the regular intake of such fats can cause the buildup of plaque in the blood vessels, increase the risk of coronary diseases and raise the blood pressure levels. 
Processed foods are full of trans fats (like hydrogenated oils) because they increase the products’ shelf life and are cheap to use for production. Besides, food manufacturing companies aim to sell delicious products and don’t put emphasis on the nutritious value of food. 
High blood pressure is a tricky condition that needs care and time to be improved. And even if you decide to start natural treatment without medication, you should always consult with your healthcare provider and follow her/his advice.