How to lower blood pressure naturally
Natural Ways to Lower Blood Pressure
Less than half of people with high blood pressure can control it. The problem: When blood pressure remains too high for a long time, it can dilate and damage arteries.
The resulting health problems can include heart disease, heart failure, stroke, kidney damage, vision loss, memory loss, and cognitive decline. Therefore, it's important not to underestimate hypertension. Your first line of defense: Try these lifestyle changes as natural ways to lower your blood pressure.
Effective natural blood pressure solutions
1.Walk and Exercise Regularly
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps strengthen your heart and pump blood more efficiently, which reduces pressure in your arteries.
In fact, 150 minutes a week of moderate exercise, such as walking, or 75 minutes a week of vigorous exercise, such as running, can help lower blood pressure and improve heart health.
2. Reduce Sodium Intake
Salt intake is high worldwide. This is largely due to the increasing consumption of processed and convenience foods. Numerous studies have linked high salt intake with high blood pressure and heart events, including strokes.
If a person already has high blood pressure, reducing sodium intake is a good idea to see if it improves. Replace processed foods, such as canned vegetables, with fresh ingredients and try seasoning them with herbs and spices instead of salt.
3. Drink Less Alcohol
Drinking alcohol can raise blood pressure and increase the risk of various chronic diseases.
Although some research suggests that low to moderate alcohol consumption may protect the heart, these benefits may be offset by negative effects.
In the United States, moderate alcohol consumption is defined as no more than one drink per day for women and two drinks per day for men. If you drink more, it may be advisable to consider cutting back.
4. Eat more potassium-rich foods
Potassium is an important mineral that helps the body eliminate sodium and relieve pressure on blood vessels (Trusted Source). Modern diets have increased sodium intake for most people while decreasing potassium intake. To achieve a better balance between potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods particularly rich in potassium include:
- Vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
- Fruits, such as melons, bananas, avocados, oranges, and apricots
- Dairy products, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
- Beans
5. Quit smoking
Smoking raises blood pressure. Quitting smoking helps lower blood pressure. It may also reduce the risk of heart disease and improve overall health, which could lead to a longer life.
6. Get a good night's sleep
Sleeping less than seven hours a night for weeks can contribute to high blood pressure. Conditions that can disrupt sleep include sleep apnea, restless legs syndrome, and generalized insomnia.
Adults should aim for seven to nine hours of sleep each night. Tell your doctor if you have frequent sleep problems. Identifying and treating the cause can help you sleep better. But if you don't suffer from sleep apnea or restless legs syndrome, follow these simple tips for better sleep.
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