Natural Ways to Lower Your Blood Pressure

Natural Ways to Lower
Your Blood Pressure

About 1 billion people worldwide are living with high blood pressure. It is a dangerous condition that, when left untreated, can result in serious health complications such as stroke, heart disease, and kidney damage. In addition to regular visits to your doctor, there are several natural treatments that you can consider to lower your blood pressure even without medication.

What is High Blood Pressure?

The force at which blood naturally pumps from the heart into the arteries is called blood pressure. A normal blood pressure reading is below 120/80 mm Hg and high at 130/80 mm Hg or above.

High blood pressure or hypertension occurs when the blood moves into the arteries more forcefully. This exerts increased pressure on the tissues in the arteries, damaging blood vessels.

Here are natural remedies to combat high blood pressure.

1. Exercise and Walk Regularly

Embracing regular exercise and walks can help to lower high blood pressure. Exercise helps to render your heart more efficient at pumping blood, hence lowering the pressure in your arteries. So, dedicating 150 minutes of moderate exercise, like walking or about 75 minutes of intense exercise, like running per week, helps to lower blood pressure while also improving your heart health and helping you lose weight.

2. Reduce Your Sodium Intake

Too much consumption of processed and prepared foods have increased salt intake globally. Several studies link high salt intake with conditions like high blood pressure, heart events and stroke.

Though people process sodium differently due to genetic differences, it is still precautious to cut back your sodium intake if you already have high blood pressure.

3. Drink Less Alcohol

Alcohol consumption can raise blood pressure. In fact, 16% of global high blood pressure cases are linked to alcohol. While some research suggests that low-to-moderate alcohol consumption may protect the heart, the adverse effects may offset the benefits.

In the United States of America, moderate alcohol consumption involves taking only one drink a day for women and up to two. If you’re drinking more than this amount, cut back.

4. Eat More Potassium-Rich Foods

Foods rich in potassium help your body to get rid of sodium, easing pressure on your blood vessels.

Foods high in potassium include:

· Fruit, including bananas, melons, avocados, apricots, and oranges

· vegetables, particularly leafy greens, tomatoes, carrots, broccoli, beans and lentils, potatoes and sweet potatoes, etc

· Dairy, for example, milk and .yoghurt

· Nuts and seeds

· Tuna and salmon

· Beans

5. Stress Less

It can be difficult to slow down and relax to ease your stress in today's fast-paced world. Stress is a fundamental driver of high blood pressure. Chronic stress keeps your body in a continuous fight-or-flight mode. Physically, that induces a faster heart rate together with constricted blood vessels. Stress is more likely to turn you towards drinking alcohol or consuming unhealthful foods.

To reduce stress and lower your blood pressure:

· Listen to soothing music. It relaxes your nervous system.

· Work less and do less stressful work.

· Take a few deep breaths.

Take-Home Message

Remember that your high blood pressure treatment plan can include medication in addition to lifestyle changes and a combination of the natural remedies or therapies above. Most notably, high blood pressure, also called a “silent killer,” usually causes zero symptoms until it damages the heart significantly.

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