How to Lower Blood Pressure Naturally: A Complete Guide
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High blood pressure, commonly called hypertension, is a condition that affects about one in three adults. High blood pressure can lead to severe complications such as heart attack and stroke if left untreated. According to the American Heart Association, high blood pressure is directly responsible for more than 400,000 deaths in the U.S. annually. It also increases your risk of developing other diseases like coronary artery disease, congestive heart failure, and atrial fibrillation. Fortunately, many natural remedies can help lower your blood pressure naturally. This article will discuss how to lower blood pressure with various foods and lifestyle modifications naturally. Try these easy strategies today to keep your blood pressure in check…
Change your diet
The first step toward lowering your blood pressure is to change your diet. Follow these tips to lower your blood pressure naturally through diet.
Exercise regularly
Physical activity has been shown to impact your blood pressure positively. This is because it increases blood flow to your muscles and helps the kidneys remove excess sodium from your body. This reduced sodium in your blood can help lower your blood pressure. Furthermore, regular aerobic exercise can help to control your weight, which is another important factor in lowering your blood pressure. The table below shows how different exercise types can help you naturally lower your blood pressure.
Reduce stress and manage your weight
Your blood pressure can be affected by stress, especially chronic stress. This is because stress releases hormones (cortisol and adrenaline) that can raise your blood pressure. Managing your stress levels can therefore help lower your blood pressure. Healthy eating, engaging in relaxation exercises, and maintaining a healthy weight can also positively affect your blood pressure.
Spice up your meals with herbs and spices
Spices and herbs have been used for thousands of years to enhance the flavor of food. Recently, it has been discovered that many common herbs and spices can benefit health, including lowering blood pressure. Examples of foods that can help lower your blood pressure include garlic, turmeric, cinnamon, rosemary, ginger, and oregano.
High blood pressure, or hypertension, is a common condition that affects about one in three adults worldwide. Left untreated, high blood pressure can lead to serious complications such as heart disease and stroke. Fortunately, there are many natural ways to lower blood pressure without medication. High blood pressure is measured using two numbers: the systolic reading and diastolic reading. The systolic blood pressure — the top number — measures the force your heart creates when pumping blood around your body. A normal systolic reading should be less than 120 mmHg if you’re measuring with a standard sphygmomanometer (the device doctors use for measuring blood pressure).
A few more ways to lower blood pressure naturally
– Eat a healthy diet – Eating a healthy diet low in sodium and rich in fresh fruit, vegetables, nuts and seeds can help to lower blood pressure naturally.
– Reduce caffeine intake – Drinking excessive amounts of caffeine can cause a significant rise in blood pressure, so limiting your intake can help to lower blood pressure naturally.
– Get plenty of sleep – Sleep deprivation can increase blood pressure and lead to poor health, so getting plenty of sleep can help to lower blood pressure naturally.
– Meditate – Regular meditation has been shown to reduce blood pressure naturally and help to prevent hypertension from developing or worsening.
– Stay hydrated – Drinking plenty of water is essential for good health and has been shown to reduce blood pressure naturally.
– Exercise regularly – Regular exercise is one of the best ways to lower blood pressure naturally.
– Manage stress – Stress is bad for both mental and physical health, and has been shown to raise blood pressure.
Reduce sodium intake
High sodium intake is one of the main causes of high blood pressure. It’s recommended that most adults consume less than 2,300 mg of sodium per day — which equates to approximately a teaspoon of salt. Most of us consume far more sodium than is necessary, and around 75% of us are eating too much salt. Reducing your sodium intake is one of the easiest ways to lower blood pressure naturally.
Take care with dietary supplements
There are many natural supplements designed to lower blood pressure and prevent hypertension. Ginger is one of the most popular blood pressure reducing supplements. The root has been used for thousands of years to treat a range of ailments, and can be purchased in most supermarkets. Ginkgo biloba is another popular blood pressure reducing supplement. While there is some evidence to suggest the supplement works, it’s important to remember that ginkgo is not recommended for those suffering from hypertension. Ginseng is another widely used supplement. It’s also one of the best blood pressure reducing supplements available.