Ways to Lower Blood Pressure

You need to lower blood pressure since the risk of damage to your heart is high when it is high. In the United States, one in three people suffer from it, and one billion people worldwide. Without control, it can lead to heart disease and stroke. However, there is good news. If you don’t want to take medication to lower it, you can do a number of things naturally.

1. Regularly walk and exercise

Lowering high blood pressure can be achieved through exercise.

By exercising regularly, you can strengthen your heart and improve its ability to pump blood, which lowers your artery pressure. You can improve your heart health by exercising 150 minutes a week, like walking, or 75 minutes a week, like running. Further, according to the National Walkers’ Health Study, even more exercise reduces blood pressure even further.

2. Consume less sodium

Globally, salt consumption is high.

Processed and prepared foods are largely responsible for this. Because of this, many public health initiatives aim to reduce salt consumption in the food industry. High salt intake has been linked to high blood pressure and heart events, including strokes. The way people process sodium may differ genetically. Approximately half of the population has it, and a quarter of people with normal levels have a sensitivity to salt.

3. Drink less alcohol

Consuming alcohol has the potential to elevate blood pressure levels.

Around the world, alcohol is responsible for 16% of cases of high blood pressure. Alcohol may protect the heart in low-to-moderate amounts, but adverse effects may offset those benefits. It is recommended that women limit their alcohol intake to no more than one drink per day, while men should not exceed two drinks per day. If you exceed these limits, it is advisable to reduce your alcohol consumption.

4. Maintain a healthy diet

Globally, people consume a high amount of salt.

Consuming a diet low in saturated fat, cholesterol, and saturated grains can lower your blood pressure by 11 mm Hg if you have high blood pressure. You can adopt a healthy diet with these tips:

• Keep a food diary. Keeping a food diary for just a week can reveal surprising information about your eating habits. Take note of what, when, and how much you eat.
• Consider boosting potassium. Blood pressure can be reduced by potassium by lessening the effects of sodium. Foods, such as fruits and vegetables, are the best sources of potassium. Consult your doctor for the right potassium level.
• Be a smart shopper. Don’t forget to read food labels when you’re shopping and when you’re dining out.

5. Limit caffeine intake

People who don’t consume caffeine regularly may feel its effects more strongly

Caffeine boosts your blood pressure instantly, if you’ve ever had a cup of coffee before taking your blood pressure. Caffeine consumption regularly doesn’t seem to cause lasting increases in brain activity, however there’s not much evidence to support this. Caffeinated drinks, including coffee and tea, have been shown to reduce the risk of heart disease, including high blood pressure. Cut back on caffeine if you suspect you’re caffeine-sensitive.

6. Stress management

• Play soothing music. Relax your nervous system with calming music. It complements other treatments for high blood pressure, according to research.
• Don’t overwork. In general, high blood pressure is associated with a lot of work and stressful situations at work.

7. Don’t smoke

The habit of smoking is a strong risk factor for heart disease, which is among the many reasons to quit.

Whenever you puff on a cigarette, you temporarily increase your blood pressure. Blood vessels can also be damaged by the chemicals in tobacco. However, studies have not found conclusive evidence that smoking causes high blood pressure. It may be because smokers develop a tolerance over time. Although both raise the risk of heart disease, quitting smoking can help lower it.

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8. If you’re overweight, lose weight

Blood pressure can be reduced with even a 5 to 10 pound weight loss. Additionally, you’ll reduce your risk of other health problems.

9. Try meditation or yoga

The benefits of mindfulness and meditation have been studied and used for a long time as methods of reducing stress. Over 19,000 people have participated in a mindfulness and meditation program at a university in Massachusetts, according to a 2012 study. It is also possible to reduce stress and blood pressure by practicing yoga, which involves breathing control, posture, and meditation techniques.

See more details about Yoga on this link.

10. Get support

You can improve your health by having supportive family and friends. Keeping your blood pressure low may require them to drive you to the doctor’s office, drive you to the gym, or encourage you to take care of yourself.

Consider joining a support group if you find yourself needing more than your family and friends can provide. By doing so, you may be able to connect with people who can give you an emotional or morale boost and who can provide practical tips on how to cope.

Final Thoughts

Taking prescription drugs may be recommended by your doctor if your blood pressure doesn’t decrease after making these lifestyle changes. These treatments work and will improve your long-term outcome, especially if you also have other risk factors. A combination of medications may need some time to be found, however.

Consult your doctor about possible medications and what might be right for you.