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Natural Ways to Lower Blood Pressure

Hypertension, also known by the name high blood pressure, is a problem that affects one third of Americans, and less than half of patients with high blood pressure are under control.

High blood pressure can lead to serious health issues without displaying any warning symptoms.

“When the blood pressure gets excessively high for a long time it can put your health at risk of heart disease stroke, kidney damage, stroke or the formation of an aneurysm,” Explains Colin A. Craft, MD, physician at Penn Heart and Vascular Center Washington Square.

Good news: that lifestyle modifications can naturally reduce your blood pressure.

How to lower blood pressure Naturally

1. Regular physical activity helps improve Health

It’s not a secret that exercising regularly helps to maintain your health. Exercise not only helps lower high blood pressure, but it can also help you control your weight as well as strengthen your heart and reduce stress levels.

“Try to get at minimum 150 minutes of exercise each week, which is moderate intensity physical activity, like vigorous walking,” says Dr. Craft.

Although any aerobic exercise (walking or jogging, for example,) can have a positive effect on your heart health, you should make sure you find something that you love doing. This will help you to stick to a routine schedule and encourage you to get up and moving.

2. Eat Less Salt

Many people consume too much salt and don’t realize they are doing it. According to the American Heart Association states that an average American consumes around 3,400 mg of sodium per day. The recommended daily intake is 2300 mg, and an ideal amount of under 1,500 mg a day particularly for people with high blood pressure.

Dr. Craft says “Even just a tiny reduction in sodium intake in your diet could aid in improving your heart health and lower blood pressure, if you suffer from hypertension.”

To reduce sodium levels in your diet, follow these suggestions:

Check the labels on food items. Find “low sodium” as well as “low sodium” versions of the foods and drinks that you typically purchase.
Reduce your intake of processed food. A small amount of sodium is naturally present in food. About 70 percent of the sodium we consume comes from prepackaged, processed and food items sold in restaurants.
Do not add salt. One teaspoon of salt has 2300 mg of sodium. You can substitute salt with herbs, spices, garlic and other spices in lieu of all or some of the salt to impart flavor to your favourite meals.

3. Include More Potassium in Your Diet to lower blood pressure.

In addition to helping to regulate the heartbeat, but it may also help reduce salt’s effects on the body.

“Potassium assists your body in getting rid of sodium, and reduces tension in the blood vessel walls, both of which can help reduce blood pressure further,” says Dr. Craft.

The most efficient way to boost your potassium intake is to alter your diet, in contrast supplementing with supplements. Potassium-rich foods include:

Fruits such as melons, bananas Apricots, oranges, apricots tomatoes and avocados
Cream, milk and yogurt cheese
Green leafy vegetables, sweet potatoes, and potatoes potato
Tuna and salmon
Beans
Nuts and seeds

Although incorporating these food items into your diet could improve the health of your heart, it’s vital to consult your physician regarding the level of potassium that is suitable for you. If you suffer from severe kidney disease it is advised to avoid eating excessive amounts of potassium since your kidneys might not be able to remove the disease.

4. Limit Your Alcohol Consumption

Certain studies show that drinking alcohol in moderation may help your heart. However, excessive amounts of alcohol consumption at once could cause a sudden increase in your blood pressure.

“Monitoring the consumption of alcohol is extremely crucial. Alcoholic drinks can be loaded with significant quantities of sugar and calories that can lead to an increase in body fat and weight gain, both of which are elements that could lead to increased blood pressure over time.” Dr. Craft.

If you do drink when you do, it is recommended that you drink. American Heart Association recommends that people limit their consumption of alcohol to two drinks per day , and women limit their consumption of alcohol to one drink each day. One drink is thought to be 12 1 oz. beer, 4 oz. of red wine 1.5 oz. of spirits with 80 proof or 1 of oz. of spirits 100 proof.

If you’re taking medications to lower blood pressure, it is important to be particularly mindful of the amount of alcohol you consume.

“Besides the impact on blood pressure, alcohol can also affect the effectiveness of blood pressure medication,” explains Dr. Craft.

5. Reduce Your Stress to lower Your Blood Pressure

There are times when we all experience anxiety in our lives every day. A flat tire in rush hour, or a pressing deadline at work, or any other situation that can trigger an occasional spike in blood pressure. Most of the time, after the stress is gone the blood pressure and heart rate are restored to normal.

But, stress that is chronic can make you more susceptible to various chronic health problems, such as hypertension, coronary disease, and stroke. Stress can also raise the level of blood pressure if your strategies for coping include eating unhealthy foods and drinking alcohol, or smoking.

Although it’s not possible to completely eliminate all stressors out of your life, being able to manage them in a more healthy way can have a positive effect on your overall health and well-being. This will in turn reduce the blood pressure.

A few methods to ease or manage stress include:

Reframing your mindset. Concentrate on what you control instead of worrying about things which are not in your control. A lot of times, our worries originate from the “what if”–instances which may not happen. The ability to put those thoughts in perspective and reminding yourself to remain in the present will help ease those anxiety.
Beware of stress triggers. Avoid putting yourself in stressful situations that are not needed. For instance, you could leave to work a bit earlier to avoid traffic jams.
Practice gratitude. Recognizing the positive aspects that we experience helps to divert our attention from our desires or lack. Additionally, expressing gratitude to others can aid in reducing stress.
Relax and relax. Make time for activities that make you smile. It could be eating a delicious meal or spending time with your family or friends, or listening to an entertaining podcast during your commute, make time to include little moments of pleasure throughout the day.

It is important to remember that if you suffer from long-term hypertension, treatment might require lifestyle changes such as these, in addition to medication and care as directed by your doctor. Consult your physician for advice specific to ways to reduce your blood pressure.