6 Natural Ways to Lower Your High Blood Pressure
High blood pressure poses a very big risk and can damage a person’s heart. If not controlled, high blood pressure increases the risk of heart diseases and stroke. People with high blood pressure frequently need various medications to control blood pressure. However, changing your lifestyle can lower it down or even eliminate the need for taking medications too.
Going natural, there are many ways by which you can follow to lower blood pressure, even eliminate the need for medication.
The following are 6 natural ways to combat high blood pressure.
1. Exercise Regularly
Regular exercise is one of the best ways one can lower high blood pressure since it strengthens your heart making it more effective at pumping blood thus lowering the pressure in your veins. By exercising regularly for example walking and running for about 2 hours per week can enhance your heart health as well as bring down your blood pressure significantly.
Bottom line: Pick one of these exercises you like – running, walking, swimming and cycling and adhere to it to significantly lower your blood pressure.
2. Cut your salt intake
Salt intake is seen to be high worldwide due to the consumption of processed and ready foods. This, therefore, calls for public health efforts to lower salt in the food industries. Salt has been in many cases associated with high blood pressure especially causing stroke. It is therefore worthy that if you reduce your salt intake if you already have high blood pressure to see whether it can make a significant change in your blood pressure.
Bottom line: Most of the salt comes from processed or ready foods. Therefore, it is advisable to check the sodium content on the nutrition labels of the processed foods before you decide to buy and eat.
3. Eat foods rich in potassium
You might be aware that too much salt intake raises blood pressure but you might not know the benefits of potassium. Potassium is an important mineral since it aids your body in eliminating sodium and smoothens blooding pumping mechanisms in your vessels.
The foods we take nowadays have raised most people’s salt intake while lowering potassium intake. Therefore, it’s good to eat foods that are rich in potassium like fresh fruits like water melons, bananas, avocados and oranges, vegetables, tomatoes, sweet potatoes, nuts, beans, dairy products like milk and yogurt.
Bottom line: Fresh fruits and green vegetables are rich in potassium thus they are good to bring down blood pressure
4. Give up smoking
Smoking can result in high blood pressure which in turn raise the risk of heart diseases. The chemicals that are in tobacco cause a risk factor for damaging blood vessels. Therefore, stopping the habit of smoking can help to lower the risk of heart disease.
Bottom line: Study has found that both smoking and high blood pressure can increase the risk of heart disease.
5. Lose weight
If you have excess weight, it is essential that you try losing the excess weight to significantly lower your high blood pressure as well as to enhance your heart health. You can lose weight by regular exercise like running or walking. Excess weight makes pumping of the blood harder thus increasing the cardiovascular workload. Therefore, it is advisable to find ways of losing weight to control your blood pressure.
Bottom Line: Dropping weight is important since it helps to bring down high blood pressure. The effect of losing excess weight is even better when you exercise regularly.
- Avoid drinking alcohol
Drinking alcohol can lead to increase in blood pressure. Study has observed that although moderate drinking that is drinking less than one drink a day for women and two a day for men can enhance your heart health, drinking too much can raise your blood pressure.
Bottom Line: Cut your alcohol drinking habits to no more than one drink a day for women and no more than two for men or avoid it.
A large percentage of the world’s population have been affected by high blood pressure. Even though medication is one way to treat high blood pressure, there are other various natural ways that can aid to bring down high blood pressure. Taking the above measures to control your blood pressure can help you lower your risk of heart disease.