Natural Ways to Lower Your Blood Pressure, High blood pressure is a dangerous condition that can damage the heart. one in three people in the United States and 1 billion people worldwide affected by the high blood pressure.
Today, high blood pressure is an excellent health that cannot be ignored. Everyone, from young teenagers to the elderly, is affected by this problem. High blood pressure is common today and the reason it affects so many people is because it does not cause minor health problems.
When something extreme happens, people know it. It is therefore time to be alert and monitor our blood pressure so that it does not reach abnormally high values.
High blood pressure is an invitation to a variety of major health issues such as high blood pressure, erectile dysfunction, anxiety, depression and even heart attacks.
There is no doubt that these medications will help keep your blood pressure under control, but they are not the best solution. The drug can help for a few days, but has side effects when used regularly for weeks or months. Therefore, it is best to rely on the natural way to control high blood pressure.
It is not exempt from this method. There are many, but here are the top 7 most used and effective natural methods.
What is high blood pressure?
Blood pressure is the force with which blood is pumped from the heart into the arteries. Normal blood pressure is less than 120/80 mmHg.
When blood pressure is high, blood travels more violently in the arteries. This increases pressure on the delicate tissues of the arteries and damages the blood vessels.
According to the American College of Cardiology, high blood pressure, or high blood pressure, affects about half of American adults.
Known as the “silent killer,” it usually does not cause symptoms until serious damage to the heart occurs. Most people are unaware of high blood pressure because they have no visible symptoms.
- Walk and exercise regularly
Exercise is one of the best things you can do to lower your high blood pressure.
Regular exercise helps the heart pump blood harder and more efficiently, reducing pressure on the arteries.
In fact, moderate exercise, such as walking 150 minutes a week, or strenuous exercise, such as running for 75 minutes, can help lower blood pressure and improve heart health.
In addition, according to the National Walkers’ Health Study, more exercise will further lower blood pressure.
Bottom line: You can lower your blood pressure by walking 30 minutes a day. More exercise will help reduce it even further.
Reduce sodium intake
Salt consumption is high worldwide. This is mainly due to processed and cooked foods.
For this reason, many public health efforts are aimed at reducing the salt content of the food industry.
Many studies have linked high salt intake to heart events, such as high blood pressure and stroke.
However, recent studies have shown that the relationship between sodium and high blood pressure is less clear.
One reason for this may be the genetic differences in how people treat sodium. About half of people with high blood pressure and a quarter of people with normal levels appear to be sensitive to salt.
If you already have high blood pressure, it is worth reducing your sodium intake and see if there is any difference. Replace processed foods with fresh ones and try seasoning with herbs and spices instead of salt.
Conclusion: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, this recommendation may make more sense for people who are sensitive to salt.
Reduce alcohol consumption
Drinking alcohol can raise your blood pressure. In fact, alcohol is associated with 16% of cases of hypertension worldwide.
Some studies suggest that small to moderate amounts of alcohol may protect the heart, but these benefits may be offset by adverse effects.
In the United States, moderate consumption is defined as one drink a day for women and no more than two for men. If you drink more, reduce your intake.
Bottom line: Drinking any amount of alcohol can raise your blood pressure. Limit alcohol intake as recommended.
For overweight people, losing weight can make a big difference in heart health.
According to a 2016 study, losing 5% of your body weight can significantly lower your high blood pressure.
In previous studies, losing 17.64 pounds (8 pounds) was associated with a reduction in systolic blood pressure of 8.5 mm Hg and diastolic blood pressure of 6.5 mm Hg.
With this in mind, healthy measurements should be below 120/80 mmHg.
The combination of weight loss and exercise is even more effective.
Weight loss helps blood vessels expand and contract, making it easier for the left ventricle of the heart to pump blood.
Bottom line: Losing weight can significantly lower your high blood pressure. This effect becomes even more significant during exercise.
It can be difficult, but it’s worth it. Quitting smoking is good for your health. Smoking causes an immediate but temporary increase in blood pressure and a rapid heartbeat.
In the long run, the chemicals in tobacco can damage blood vessel walls, cause inflammation, and increase blood pressure by narrowing the arteries. Hardened arteries cause hypertension.
Even when smoked indirectly, the chemicals in tobacco can affect blood vessels.
According to a study, non-smokers who were allowed to go to non-smoking restaurants, bars and workplaces had lower blood pressure than non-smokers in areas where there was no smoking cessation policy.
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Reduce excessive stress
We live in stressful times. Work and family needs, national and international politics contribute to stress. Finding ways to reduce your stress is important for your health and blood pressure.
There are many ways to relieve stress, so find the one that works best for you. Practice deep breathing, walk, read a book or watch a play.
Listening to music every day has also been shown to lower systolic blood pressure.
A 20-year study found that regular sauna uses reduced deaths from cardiac events.
A small study in 2015 also showed that acupuncture can lower systolic and diastolic blood pressure.
Try meditation or yoga
Mindfulness and meditation, including TM, have long been used and studied as a way to reduce stress.
Yoga, which typically includes breath control, posture, and meditation techniques, can also help reduce stress and blood pressure.
A 2013 review of yoga and blood pressure found that average blood pressure decreased by 3.62mmHg during diastole and by 4.17mmHg during systole compared to those who didn’t exercise.
Studies of yoga practices, including breath control, posture, and meditation, were nearly twice as effective as yoga practices that did not include these three factors.
Eat more potassium and less sodium
Increasing potassium intake and reducing salt intake can also lower blood pressure.
Potassium is a double winner-it reduces the effects of salt in your system and relieves tension in your blood vessels. However, a potassium-rich diet can be harmful to people with kidney disease, so consult your doctor before increasing your potassium intake.
It’s easy to eat more potassium. Very many foods are naturally high in potassium. Here are some of them:
Low-fat dairy products such as milk and yogurt
Fruits such as bananas, apricots, avocados and oranges
Vegetables such as sweet potatoes, potatoes, tomatoes, leafy vegetables, spinach
Eat less processed foods
Most of the extra salt in your diet comes from processed foods and restaurant foods, not from home salt shakers. The popular high salt items are:
- Canned soup
- French fries
- Other processed snacks
Foods labelled as “low fat” are generally high in salt and sugar to compensate for the loss of fat. Fat adds flavour to food and gives it a feeling of fullness.
Eliminating processed foods-or better-will help you eat less salt, less sugar, and less refined carbohydrates. All of this can lead to lower blood pressure.
Get in the habit of checking nutrition labelling. According to the Food and Drug Administration (FDA), food labels with a sodium content of 5% or less are considered low and above 20% are considered high.
Drink enough water
Maintaining a healthy level of hydration by consuming 6-8 glasses of water daily, or higher if working in a hot and humid environment, will help regulate blood pressure. Dehydration causes the kidneys to release renin by thickening and adhering blood. This keeps sodium and water in the body and reduces the amount of water. If this response persists, blood pressure can rise and can lead to other irreplaceable and related illnesses. Therefore, it is advisable to drink as much water as possible.
Try these herbs
Medicinal plants have long been used in many cultures to treat a variety of diseases.
Some herbs have also been shown to lower blood pressure. However, further research is needed to identify the doses and ingredients of the most useful herbs.
Always consult your doctor or pharmacist before taking herbal supplements. They can interfere with the prescribed medication.
This is a partial list of plants and herbs used in cultures around the world to lower blood pressure.
- Black beans (Castanospermum australe)
- Cat’s claw (Uncaria rhynchophylla)
- Celery juice (Apium graveolens)
- Chinese hawthorn (Crataegus pinnatifida)
- Root ginger
- Shivering giant (Cuscuta reflexa)
- Plantago ovata (Plantago)
- Marine pine bark (Pinus pinaster)
- Water lily (Hamaomoto)
- Rosella (Hibiscus sabdariffa)
- Sesame oil (Sesamum indicum)
- Tomato extract (Lycopersicon esculentum)
- Tea (Camellia sinensis), especially green tea and oolong tea
- Brassia bark (Musanga cecropioides)
Reduce alcohol consumption
Alcohol can raise blood pressure, even in good health.
It is important to drink moderately. According to a 2006 study, alcohol can raise blood pressure by 1 mmHg per 10 grams of alcohol consumed. A standard drink contains 14 grams of alcohol.
What makes up a standard drink? 12 ounces of beer, 5 ounces of wine or 1.5 ounces of spirits (39Trusted).
Moderate drinking means drinking up to 1 drink per day for women and up to 2 drinks per day for men.