How to Get Lower Blood Pressure Naturally?
High blood pressure is a dangerous condition that can damage your heart. It affects one third of the population in the US and 1 billion people worldwide (Reliable Source 1,2).
Left unmanaged, high blood pressure raises the risk of heart disease and stroke.
But there is good news. There are many things you can do to lower your blood pressure naturally, even without medication.
Here are 5 natural ways to fight high blood pressure.
1. Go and exercise regularly
Exercise is one of the best things you can do to reduce high blood pressure.
Regular physical activity helps to strengthen your heart and to pump blood, which in turn lowers your arteries.
In fact, moderate exercise for 150 minutes, such as walking, or vigorous exercise for 75 minutes, such as running, weekly, can help lower blood pressure and improve your heart health (Reliable Source, 4 source).
In addition, doing more exercise lowers your blood pressure even further, according to the National Walkers ’Health Study (5Trusted Source).
Below: Walking for 30 minutes a day can help lower blood pressure. Exercising regularly helps to reduce even more.
2. Limit sodium-rich foods
Salt intake is high worldwide. For the most part, this is due to processed foods.
For this reason, many public health initiatives are aimed at reducing salt in the food industry (6Trusted Source).
Many studies have linked high-salt diets with high blood pressure to cardiovascular events, including stroke (7Trusted Source, 8Trusted Source).
However, recent studies indicate that the relationship between sodium and high blood pressure is unclear (9Trusted Source, 10).
One reason for this may be genetic variation in the way people process sodium. About half of people with high blood pressure and a quarter of people with normal levels appear to be sensitive to salt (Reliable Source 11).
If you already have high blood pressure, it is advisable to reduce your sodium depletion to see if it makes a difference. Switch to processed foods and try to season with herbs and spices instead of salt.
Below: Several guidelines for lowering blood pressure recommend reducing sodium depletion. However, such a recommendation may make more sense for people who are sensitive to salt.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure worldwide (12Trusted Source).
While some studies suggest that low to moderate amounts of alcohol can protect the heart, those benefits may be due to side effects (Reliable Source 12).
In the U.S. If you drink too much, lower it.
The bottom line: Drinking alcohol in any form can raise blood pressure. Limit your drinking according to the recommendations.
4. Eat foods high in potassium
Potassium is an important mineral.
It helps your body remove sodium and reduce the pressure in your blood vessels.
Today's diets have increased most people's sodium intake while reducing potassium intake (13Trusted Source).
To get a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods high in potassium include:
- vegetables, especially leafy vegetables, tomatoes, potatoes, and potatoes
- fruits, including watermelons, bananas, avocados, oranges and apricots
- milk, like milk and yoghurt
- tuna and salmon
- nuts and seeds
- beans
5. Reduce caffeine
If you have ever lowered a cup of coffee before taking a blood pressure, you will know that caffeine creates instantaneous pressure.
However, there is not much evidence to suggest that regular caffeine intake can cause a permanent increase (Reliable Source 14).
In fact, people who drink coffee and caffeinated tea are more likely to have a lower risk of heart disease, including high blood pressure, than those who do not (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).
Caffeine can have a powerful effect on people who do not consume it regularly (19).
If you suspect you are sensitive to caffeine, lower it to see if it lowers blood pressure (Reliable Source 20).
Below: Caffeine can cause a temporary spike in blood pressure, though for most people, it does not cause permanent increase.
What are the Signs of High Blood Pressure?
High blood pressure is often a state of tranquility. Most people will have no symptoms. It can take years or decades for the condition to reach a critical enough level for symptoms to appear. However, these symptoms can be caused by other problems.
Symptoms of high blood pressure may include:
- Headache
- Shortness of breath
- Runny nose
- Explosion
- Dizziness
- Chest pain
- Visual changes
- Blood in the urine
These symptoms need immediate treatment. It does not happen to everyone with hypertension, but waiting for a symptom to appear can be dangerous.
A good way to know if you have hypertension is to get a study of normal blood pressure. Most doctor's offices take blood pressure readings regularly.
If you only have a one-year-old body, talk to your doctor about your risks of hypertension and other studies you may need to help monitor your blood pressure.
For example, if you have a family history of heart disease or risk factors for developing the condition, your doctor may recommend that you have your blood pressure checked twice a year. This helps you and your doctor to stay on top of any potential problems before they become a problem.
How can you understand blood pressure readings
Two numbers form the study of blood pressure:
- Systolic Stress: This is the first, or highest, number. It shows the pressure in your arteries when your heart is beating and pumping blood.
- Diastolic pressure: This is the second, or lower, number. It is a study of the pressure in your arteries between your heartbeat.
- Healthy: Healthy blood pressure readings are less than 120/80 mm of mercury (mm Hg).
- Recommended: The systolic number is between 120 and 129 mm Hg, and the diastolic number is less than 80 mm Hg. Doctors usually treat high blood pressure with medication. Instead, your doctor may recommend lifestyle changes to help reduce your numbers.
- Category 1 hypertension: The systolic number is between 130 and 139 mm Hg, or the diastolic number is between 80 and 89 mm Hg.
- Category 2 hypertension: The systolic number is 140 mm Hg or more, or the diastolic number is 90 mm Hg or more.
- High blood pressure problem: The systolic number is more than 180 mm Hg, or the diastolic number is more than 120 mm Hg. Blood pressure at this stage requires immediate attention. If any symptoms such as chest pain, headache, shortness of breath, or visual changes occur when the blood pressure is so high, medical care in the emergency room is necessary.
- Blood pressure readings are taken with a cuff cuff. In order to read accurately, it is important that you have the right spade. An improper break can bring the wrong reading.
Blood pressure reading is different for children and adolescents. Ask your child's doctor for your child's healthy range if you are asked to monitor blood pressure.
Why Is it Important to Go for Regular Medical Checkups and Tests?
Regular medical checkups will help detect potential health problems before they develop as a major problem.
If you visit your doctor regularly, they can easily detect threats and health problems at an early age.