If you want to reduce your risk of heart disease or stroke, medication
is a proven way to do it. However, lifestyle changes can help you maintain a
healthy blood pressure reading and may even help you avoid taking medication.
High blood pressure can cause serious health problems without any warning
signs. It can also increase your chance of heart disease and stroke. Most
people try to maintain their blood pressure at a level below 120 / 80 mmHg. Many
people can lower their blood pressure naturally by exercising regularly,
managing their weight, and eating healthier. This article review how to lower
blood pressure naturally.
How to lower blood pressure naturally?
How to Lower Blood Pressure Naturally?
1. Manage weight:
Men's weight tends to fluctuate with age, but being 5 to 10 pounds
overweight can raise blood pressure. For men who are overweight, each
additional pound they lose lowers their systolic blood pressure by 1mmHg.
Eating a healthy diet and exercising regularly can help them lose weight. Being
overweight puts a lot of strain on your heart and your cardiovascular system.
Losing weight allows your blood vessels to expand and contract more easily,
allowing your heart to pump blood more efficiently.
2. Regular
physical exercise:
Regular physical activity is one of the most important things you can do
to maintain your health. It not only helps control your high blood pressure but
also helps you control your weight, strengthens your heart and lowers your
stress levels. Aerobic exercise, such as walking, jogging or dancing, has a
positive effect on your heart health. Try to find activities you enjoy doing,
as this will help you stick to a routine and encourage you to get moving.
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| Regular physical activity maintain blood pressure level |
3. Healthy diet:
Numerous studies and many experts believe that
plant-based diets can help lower blood pressure. Healthy diet focuses on eating
foods that are low in red meat, sodium and sugar, and high in fruits,
vegetables and whole grains. It also limits the consumption of low-fat dairy
products, fish, poultry and beans, as well as nuts, seeds and vegetable oils.
It limits foods high in saturated fat and added sugars.
4. Limit processed food:
Processed foods often contain high levels of salt, added sugars, and
unhealthy fats, which can cause weight gain and contribute to high blood
pressure. Common examples include processed meats, many fast or fried foods,
and processed snacks. Foods labeled as low fat may contain too much salt and
sugar to make up for the loss in fat. Fat gives food flavor and fills you up.
Eating less processed foods will help you consume less salt, sugar, and refined
carbohydrates, which can lead to lower blood pressure.
5. Add more potassium to your diet:
Potassium is an important mineral that helps your body regulate heart
rate and reduces the effect of sodium on your body. It helps your body get rid
of sodium and reduces tension in your blood vessel walls which lowers your
blood pressure. The best way to get more potassium is to change your diet
instead of taking supplements. Some foods that are high in potassium: leafy
greens, tomatoes, potatoes, sweet potatoes, fruits, tuna, and many more foods. Eating
more whole foods and less processed foods will help you get more potassium
while less sodium will help you get less potassium.
6. Cut back on sugar and refined carbohydrates:
Eating less sugar and other refined carbs can help you lose weight and
lower your blood pressure. It’s not just sugar that can cause high blood
pressure, though. A review found that increased sugar intake in children and
teens can lead to higher blood pressure. Refined carbs like white flour quickly
convert into sugar in your bloodstream. Low-carb diets may also help lower your
blood pressure.
7. Managing stress:
Relaxation breathing and meditation are two of the most effective ways
to manage stress. Stress can lead to chronic inflammation, which damages the
artery walls and reduces their elasticity. Over time, the adrenal glands
produce hormones that increase blood pressure. Stress can also be caused by
poor sleep, overindulgence in food and drink, as well as physical inactivity.
Chronic stress can cause a variety of health issues, including high blood
pressure, heart disease and stroke. Stress can also raise blood pressure if you
eat unhealthy foods, drink alcohol or smoke. There is no way to eliminate
stress completely, but learning to manage stress in a healthy manner can have a
beneficial impact on your health and overall well-being.
8. Eat healthy
high-protein foods:
A study of more than 1,300 people found that those who ate a higher
protein diet were 40% less likely to develop high blood pressure in the long
run, while those who ate a high fiber diet were 60% less likely. This was true
regardless of whether the protein was plant-based or animal-based. Previous
studies have already shown that consuming protein may reduce blood pressure in
the shorter term. Some foods that are high in protein include fish, eggs,
poultry, lean beef, beans and legumes, nuts or nut butter, chicken, low fat
cheese, and other dairy products.
9. Eat foods rich in magnesium:
Magnesium is a mineral that helps your blood vessels relax. Although
magnesium deficiency is very rare, many people do not get enough of it in their
diet. While some studies have suggested that too little magnesium can lead to
high blood pressure, clinical studies have been less conclusive. You can still
meet your magnesium needs by eating a variety of foods that are rich in
magnesium, including vegetables, dairy, beans, chicken, beef and whole grains
10. Reduce sodium
intake:
Sodium has a significant effect on blood pressure, so reducing your
sodium intake is important. Most of your sodium intake comes from processed
foods like canned veggies, soups, frozen dinners, and other processed foods.
You can also lower your sodium intake by eating less processed foods like
instant or ready to eat cereal, salt chips, or packaged snacks. The average
daily sodium intake is about 2,300mg. The ideal limit is less than 1,500mg
daily, especially for those with high blood pressure. Even a small amount of
sodium in your diet can improve your heart health and lower your blood pressure
if you have high blood pressure.
11. Limit alcohol
intake:
Drinking more than moderate alcohol can raise your blood pressure. It is
best to drink as little alcohol as possible, which can help protect your heart.
However, if you drink too much at once, it can cause a sudden rise in your
blood pressure. Therefore, it is important to keep a close eye on your alcohol
intake. If you are taking medication for your high blood pressure, you should
be very careful about how much alcohol you drink.
12. Limit your caffeine intake:
People who consume 1 to 3 cups of coffee a day
are unlikely to experience an increase in blood pressure. However, people who
consume large amounts of coffee or small amounts of coffee when they are not
used to it can see their blood pressure rise. High calorie energy drinks can
also increase blood pressure and put you at risk for heart disease and other
cardiovascular issues.
13. Eat dark chocolate:
Dark chocolate typically contains 70-85% cacao. Cocoa contains
flavonoids, which are antioxidants that help lower blood pressure. Flavonoids
in cacao can also help widen or dilate your blood vessels. According to the
American Heart Association, consuming small amounts of dark chocolate is
unlikely to damage your heart. However, the amount you consume per day is
unlikely to produce the desired health benefits.
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| Eating dark chocolate help good health |
14. Eat berries:
Berries aren’t just juicy, they’re also high in polyphenols, a natural
plant compound that’s beneficial for your heart. Polyphenols have been linked
to lower stroke, heart, and diabetes risk, as well as improved blood pressure,
insulin sensitivity, and inflammation. Those who ate berries and foods rich in
polyphenols showed improvements in heart disease risk markers.
15. Eat
calcium-rich foods:
Calcium deficiency is a risk factor for high blood
pressure. Calcium supplements have not been proven to reduce blood pressure,
but calcium-rich diets appear to be associated with healthy blood pressure. The
recommended amount of calcium for adults is 1,000 mg per day, but some people,
especially older adults, may require more. In addition to dairy, calcium can
also be found in collard greens, other leafy green vegetables, beans and
sardines, as well as tofu.
16. Consider quit or avoid smoking:
One of the main reasons to give up smoking is
that it is a major risk factor in the development of heart disease. Each
inhalation of cigarette smoke increases blood pressure by a small, temporary
amount. The chemical compounds in tobacco are known to damage the blood vessels
as well. Since both smoking and higher blood pressure increase the risk of
developing heart disease, giving up smoking can help reduce that risk.
17. Try
meditation or deep breathing:
Although both of these behaviors could also be
classified as stress reduction techniques, meditation and deep breathing are
worthy of special mention. Meditation and deep breathing both activate the
body’s “parasympathetic” nervous system. When your body relaxes, this system
slows your heart rate and lowers your blood pressure. Deep breathing techniques
are also quite effective.
18. Get quality sleep:
Sleep deprivation can increase your risk of hypertension. One of the
reasons for this is that blood pressure tends to drop when you are asleep. If
you are not sleeping well, your blood pressure may not drop. There are some
tips to help you sleep well: set a good sleep schedule, exercise during the day
but not too much, sleep in cool dark rooms, do not leave devices outside your
sleeping room, do not eat or drink caffeine or alcohol near bedtime.
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| A good quality sleep maintain good BP level |
19. Take supplements to lower blood pressure:
Supplements that can help lower blood pressure include omega-3 polyunsaturated
fatty acids, fish oil, whey protein, magnesium, and potassium. However, there
is little to no proof that most of these supplements can lower blood pressure.
Always consult your doctor before taking any supplements, as they may not be
safe for everyone, worsen other conditions, or interfere with existing
medications.
There are a number of natural supplements that
can help lower your blood pressure. Fish oil has been shown to help improve
heart health. It may be especially helpful for people with high blood.
20. Take proper prescription medication:
Depending on your blood pressure and other factors, your doctor may
prescribe medications for you if your blood pressure is too high or if it does
not improve after these lifestyle changes. Talk to your doctor about your
options and what medications might be right for you.
Reference used:
https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#medication
https://www.medicalnewstoday.com/articles/318716
https://www.health.harvard.edu/heart-health/6-natural-ways-to-lower-blood-pressure
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