High blood pressure can have long-term damaging effects on the heart and arteries if left untreated. Without treatment, this could lead to various serious health issues like heart disease, stroke, or kidney failure.
To reduce blood pressure, make lifestyle modifications such as eating a nutritious diet, exercising regularly, cutting back on salt and alcohol consumption, quitting smoking, and managing stress effectively.
The most effective way to lower blood pressure is by limiting sodium consumption. According to the American Heart Association, you should limit daily salt consumption to less than 2,300 milligrams 1https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet. of salt.
Eating foods rich in potassium also lowers your blood pressure. Foods like bananas, kiwifruit, avocadoes, and beans are packed with this mineral which helps the body regulate water levels and relieves pressure on arteries.
If you want to know how to lower your blood pressure naturally, continue reading.
About Blood Pressure
Blood pressure is nothing but the pressure at which your blood moves in the circulatory system. It indicates the force of your blood against arteries. Your heart pumps blood 60 to 100 times per minute through your arteries, transporting it throughout your body.
Your blood pressure may fluctuate from minute to minute, depending on what you're doing and how well you take care of yourself. It is affected by body temperature, emotions, diet, and medications taken. Normal blood pressure is less than 120/80 mmHg 2https://www.cdc.gov/bloodpressure/about.htm.
If your blood pressure is constantly higher than the normal range, you may be suffering from hypertension (high blood pressure). It is a serious medical condition that could result in heart attacks and strokes, as well as kidney disease, diabetes, and eye damage.
You can reduce your risk of high blood pressure by cutting back on salt in your meals, maintaining a healthy weight, or losing excess pounds if you are overweight. Additionally, certain medications like calcium channel blockers may help lower levels of tension in the arteries.
How to Lower Your Blood Pressure Naturally?
High blood pressure, or hypertension, is a major risk factor for heart disease and stroke. Controlling it can reduce these diseases' risks as well as protect you against other health complications like eye issues and kidney failure. Fortunately, there are natural ways to lower your blood pressure without medication. These include exercising regularly, cutting back on salt consumption, eating more potassium-rich foods, and managing stress. Here are some of the best ways to lower your blood pressure without medication.
Walk And Exercise Regularly
One of the most effective ways to naturally lower your blood pressure is walking and exercising regularly. Not only does it make you feel great, but it can also assist in weight loss and improving overall health. Exercise for 30 minutes or more each day of the week by taking a leisurely walk. Whether it's an idyllic walk in the woods, an energetic run around town, or even using your treadmill for exercise, walking is one of the simplest forms of exercise to incorporate into your routine.
Reduce Your Sodium Intake
If you have high blood pressure, cutting back on sodium consumption is an effective way to reduce your risk of heart disease and stroke. The American Heart Association suggests that most adults consume no more than 2,300 mg of sodium daily. Sodium helps maintain fluid and electrolyte balance within the body, stimulating the kidneys to excrete salt from the system and thus controlling blood pressure.
Drink Less Alcohol
If you are trying to naturally lower your blood pressure, cutting back on alcohol consumption could be a beneficial first step. Drinking too much alcohol can raise blood pressure levels and raise the risk of heart disease and strokes. Limiting your alcohol intake to no more than one drink a day for women and two drinks per day for men can help lower your systolic blood pressure.
Eat More Potassium-Rich Foods
Potassium is an essential nutrient in managing high blood pressure. It helps lower sodium levels and increases urine output. However, to maximize the beneficial effects of potassium, you need to combine it with other healthy eating and lifestyle modifications. Bananas are an excellent source of potassium, but you can get even more from other fruits and vegetables, beans, and seeds.
Cut Back On Caffeine
One of the best ways to lower your blood pressure is to cut back on caffeine consumption. Caffeine, found in coffee, tea, and energy drinks, increases heart rate and causes a temporary spike in blood pressure. If you can't imagine life without your morning cup of coffee, consider switching to decaffeinated coffee or tea. Or, opt for a less potent caffeine beverage like yerba mate or guarana.
Learn To Manage Stress
Stress is an inevitable part of life, but when it becomes chronic, it can pose health risks. Feeling stressed for extended periods of time not only impacts your mood but also puts you at greater risk for heart disease, high blood pressure, and stroke. Reducing stress can naturally help lower your blood pressure. One way to do this is by learning new ways to relax and focusing on positive things instead of the negatives.
Eat Dark Chocolate Or Cocoa
If you have high blood pressure, eating some dark chocolate or cocoa may help lower your readings. The flavanols present in cocoa stimulate nitric oxide production and increase blood flow, both of which naturally lower blood pressure levels. It also contains high amounts of potassium, magnesium, iron, zinc, and selenium - all beneficial to the heart as well as general well-being.
Lose Weight
If you're overweight, even losing a few pounds can naturally lower your blood pressure. Maintaining a healthy weight is beneficial for overall well-being, and it reduces the risk of heart disease and stroke. Losing even 5 to 10% of your body weight 3https://www.cdc.gov/healthyweight/losing_weight/index.html can make a significant impact. Speak to your doctor about setting an achievable healthy weight goal and making necessary lifestyle modifications. In addition, you can also learn more about helpful supplements that will aid in achieving your weight loss goals. Incorporating these supplements into your diet can help support your weight loss journey and lead to long-lasting results.
Quit Smoking
One of the best ways to naturally lower your blood pressure is to quit smoking. This can reduce the risk of heart disease, stroke, and other serious health issues. Breaking the habit of smoking can be a struggle, but it is achievable with some effective strategies. Recognize what triggers your desire to smoke and devise an action plan for when those urges strike.
Try Meditation Or Deep Breathing
If you're seeking a natural way to reduce your blood pressure, meditation is an ideal solution. It has been practiced for thousands of years around the world and has numerous benefits for health and wellness, such as relieving stress, improving focus, decreasing blood pressure levels, and encouraging sleep.
Conclusion
High blood pressure (hypertension) increases your risk for heart disease, stroke, kidney failure, and other health complications. Medication may be used to treat high blood pressure, but there are also natural ways to lower it naturally. One way to lower your blood pressure is by cutting back on sodium intake. You can also try to cut down on caffeine, sugar, alcohol consumption, and cigarette smoking to keep your blood pressure under normal range. Apart from these tips, you also need to eat a balanced diet and spend some time exercising.
Additional resources and citations
- 1https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet.
- 2https://www.cdc.gov/bloodpressure/about.htm
- 3https://www.cdc.gov/healthyweight/losing_weight/index.html
