How to Lower Blood Pressure Naturally

Hypertension, commonly known as hypertension affects one-third of all Americans, and less than half patients with high blood pressure have it under control.

High blood pressure can cause serious health issues without showing any warning indications.

“When your blood pressure becomes too high for long it can put the risk of suffering from heart disease, stroke, kidney damage or aneurysm development,” says Colin A. Craft, MD, physician at Penn Heart and Vascular Center Washington Square.

The good news is that lifestyle changes can help you naturally lower high blood pressure.

How to lower Blood Pressure Naturally

1. Regular physical exercise can improve Health

It’s not a secret that regular exercise helps to maintain your health. Not only can exercise help lower blood pressure, it aids in managing your weight, strengthen your heart and lower your stress level.

“Try to get at minimum 150 minutes of exercise every week that is moderate-intensity physical exercise, like strenuous walking,” says Dr. Craft.

While any aerobic activity (walking or jogging, for example,) has a positive impact on heart health, make sure you find something that you love doing. It will be easier to stick to a routine regimen and can motivate you to get up and moving.

2. Eat Less Salt

The majority of people consume excessive salt without realizing they are doing it. According to the American Heart Association estimate that the standard American consumes 3,400 mg of sodium a day. The recommended daily intake is 2300 mg, with an ideal intake under 1,500 mg a day, especially for those with high blood pressure.

Dr. Craft states “Even an incredibly small reduction in sodium intake can help improve your heart health and reduce blood pressure if you have hypertension.”

To reduce sodium levels in your diet, you can try these suggestions:

Check the labels on food items. You should look for “low salt” as well as “low sodium” versions of the foods and drinks you usually purchase.
Eat fewer processed foods. There is a tiny amount of sodium is naturally present in food. 70% of the sodium that we consume comes from processed, packaged and food items in restaurants.
Don’t add salt. Just 1 teaspoon of salt is equivalent to 2,300 mg of sodium. Make use of salt substitutes like herbs, garlic, spices as well as other seasonings instead of all or some of the salt. They will add flavour to your favorite recipes.

3. Make sure to add more Potassium into your diet to reduce high blood pressure.

It is not just that potassium helps in regulating heart rate but it may also help reduce its effects on sodium within the body.

“Potassium assists in helping your body get rid of sodium, and eases tension in your blood vessel walls both of which can help reduce blood pressure further,” Dr. Craft

The most effective method to increase the amount of potassium you consume is to alter your diet as opposed taking supplements. Potassium-rich foods include:

Fruits such as melons, bananas, oranges, apricots, tomatoes, avocados and avocados.
Milk, yogurt and cream cheese
Green leafy vegetables, potatoes , and sweet potatoes
Tuna and salmon
Beans
Nuts and seeds

Incorporating these foods into your diet could improve the health of your heart, it’s vital to talk with your doctor about the right amount of potassium appropriate for your needs. Additionally, if you’re suffering from serious kidney problems that is causing you to suffer, avoid taking too much potassium, because your kidneys may not be able to eliminate it.

4. Limit Your Alcohol Consumption

Some studies suggest that drinking alcohol in moderation can aid your heart. However, excessive amounts of alcohol consumed in one go can result in a sudden increase in blood pressure.

“Monitoring alcohol intake is very crucial. Alcoholic beverages can have significant amounts of calories and sugar that could contribute to an increase in body fat and weight gain, both of which can be factors which can result in higher blood pressure over time,” says Dr. Craft.

If you do drink when you do, there are some things you should know about. American Heart Association recommends that the consumption of alcohol by men be limited to two drinks per day , and women limit their alcohol consumption to one drink each day. One drink is thought to be 12 oz. beer, 4 oz. of wine, 1.5 oz. of spirits with 80 proof or 1 8 oz. of 100-proof spirits.

If you’re taking medications to lower blood pressure, you need to be aware of your consumption of alcohol.

“Besides the effect it has on your blood pressure, alcohol can also reduce the effectiveness of blood pressure medications,” explains Dr. Craft.

5. Reduce Your Stress to Lower Your Blood Pressure

We all have stress in our day-to-day lives–a flat tire in the middle of rush hour, or a nearing deadline at work–that can cause an occasional spike in blood pressure. In the majority of instances, once the stressful situation is resolved your blood pressure and heart rate will return to normal.

However, prolonged stress could make you more susceptible to various chronic health issues, like the heart, high blood pressure and stroke. Stress can also affect your blood pressure levels if your strategies for coping include eating unhealthy foods and drinking alcohol, or smoking.

Although it’s not possible to completely eliminate all stressors in your life, learning how to manage them in a healthier way can make a positive impact on your health and wellness–which can in turn lower the blood pressure.

Methods to reduce or manage stress include:

Reframing your mindset. Be focused on the things that you are in control of, instead of worrying about circumstances that are beyond your hands. Sometimes, our worries stem from the “what if”–instances that may never ever occur. The ability to put those thoughts in perspective and reminding yourself that you must remain conscious can help alleviate those fears.
Avoid stress triggers. Try to avoid putting yourself in stressful and unnecessary situations. Try, for instance, leaving for work a few minutes early to avoid traffic during rush hour.
Practice gratitude. Being aware of the positives in our lives can help to take our focus off from what we want or aren’t getting. In addition, outwardly expressing gratitude to others can assist in relieving stress.
Relax and relax. Carve out time for things which bring you joy. If it’s eating a tasty meal or spending time with loved ones , or listening an entertaining podcast during your commute, try to incorporate tiny moments of joy throughout the day.

It’s crucial to know that if you have prolonged hypertension, your treatment may necessitate healthy lifestyle modifications like these, along with care and medications as prescribed by your physician. Talk to your doctor for specific suggestions on ways to reduce the blood pressure of your.