5 Tips To Lower Blood Pressure
Blood pressure (BP) is the force with which your heart pumps blood into your arteries; a normal reading is less than 120/80 mm Hg. If the BP rises above this, blood will flow forcefully through the arteries, putting additional pressure on the heart’s sensitive tissues. Long-term effects of this can lead to blood vessel damage.
What are some safe natural methods for lowering blood pressure?
Some foods and supplements for low blood pressure and lifestyle modifications reduce it quickly. You can easily incorporate these low BP home treatments into your daily routine. You may develop new, healthier habits and a much healthier body by gradually implementing these adjustments in your everyday routine.
The following few home treatments for hypertension can help you live a healthy life and naturally lower your blood pressure:
1. Walk and exercise regularly
One of the most crucial things you can do to reduce hypertension is exercise. Regular exercise reduces blood pressure by strengthening and improving the heart’s ability to pump blood. In practice, 75 minutes of strenuous activity, like running, or 150 minutes of moderate exercise, like walking, each week can help lower it and enhance heart health. Furthermore, studies have shown incredible heart health for people who walk or exercise regularly.
Note: Even 30 minutes a day of walking can help lower blood pressure.
2. Reduce sodium intake
Most people consume a lot of salt from processed and prepared foods. Numerous studies have connected consuming too much salt to high blood pressure and heart problems, including stroke. A quarter of those with normal blood pressure and about half with hypertension appear sensitive to salt. Reducing your sodium consumption if you already have high BP may be worthwhile to determine if it affects your condition.
Note: Most physicians advise people to consume less sodium, especially those who are sensitive to salt.
3. Reduce Alcohol consumption and smoking
Alcohol is connected to 16% of cases of high BP worldwide. While some studies have indicated that consuming low to moderate amounts of alcohol may benefit the heart, the negative consequences of drinking alcohol could outweigh any advantages. Smoking is a significant risk factor for several heart diseases and is one of the numerous reasons to give up the habit. Every cigarette puff results in a slight, momentary rise in blood pressure, and it is also known that the toxins in tobacco harm blood vessels. Still, giving up smoking can help lower the risk of heart disease because smoking and high BP both increase that risk.
Note: Any amount of alcohol consumption or smoking may cause your blood pressure to increase. Research on smoking and high BP undeniably raise the risk of heart disease.
4. Increase the Potassium and Magnesium intake
Potassium relieves pressure on your blood vessels and aids in your body’s elimination of sodium. Most people’s sodium intake has grown due to modern diets, but their potassium intake has decreased. Concentrate on consuming fewer processed meals and more fresh, whole foods to get a healthier balance of potassium to salt in your diet. Foods with high potassium content include:
- fruits and vegetables, such as melons, bananas, avocados, oranges, and apricots, as well as tomatoes, potatoes, and sweet potatoes
- dairy products like yoghurt, milk
- salmon and tuna
Magnesium aids in the relaxation of blood vessels. Magnesium insufficiency is uncommon, yet many people don’t receive enough of it. Although some research has connected a lack of magnesium to high BP, clinical investigations have provided less conclusive evidence. However, consuming a diet high in magnesium is advised to prevent high BP. Vegetables, dairy products, legumes, chicken, pork, and whole grains are excellent sources of magnesium.
Note: Magnesium and Potassium are essential minerals that help control blood pressure. You can find it in whole foods like whole grains and beans. Potassium-rich foods can help in decreasing blood pressure.
5. Manage stress
Stress is the leading cause of hypertension. Chronic stress puts your body into a continual fight-or-flight state, which manifests as a quicker heartbeat and narrowed blood arteries. You might also be more likely to indulge in other negative habits, such as consuming alcohol or eating unhealthy foods that might raise blood pressure when you’re under stress. Numerous research studies have looked into lowering BP by reducing stress, and two suggestions based on research are provided here:
- Listening to calming music will help you calm your nervous system. It is a beneficial addition to existing treatments.
- Deep breathing and meditation activate the sympathetic nervous system, lowering BP and slowing heart rate.
Note: It can be helpful to learn how to manage stress, as sustained stress can raise blood pressure
Along with the foods that lower blood pressure quickly, some natural or organic supplements might also reduce it. The essential supplements to lower BP are listed below:
- Aged garlic extract – Researchers have utilised aged garlic extract alone and in conjunction with other treatments.
- Berberine – Berberine, which has a long history of usage in Ayurvedic and Chinese medicine, may enhance the generation of nitric oxide, which lowers blood pressure.
- Whey Protein – It has been reported that whey protein reduces BP and improves blood vessel functioning.
- Fish oil – Long associated with enhancing heart health, fish oil might be most advantageous for achieving low BP.
- Hibiscus – Hibiscus flower tea is aromatic and soothing. Found in abundance in heart-healthy anthocyanins and polyphenols, hibiscus also decreases blood pressure.
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A significant number of people worldwide struggle with hypertension. Medicines are one method of treating the illness, but there are many more natural methods, such as consuming certain foods. With the techniques mentioned above, you can manage your blood pressure, which may help reduce your risk of heart disease.
It may occasionally be necessary to reduce blood pressure in an emergency immediately. According to several pieces of research, exerting pressure on specific body parts can quickly drop blood pressure levels. Also, you can sit and concentrate on your breathing, and a cup of chamomile or hibiscus tea will also calm you down.
Lemon water contains modest amounts of various nutrients that may help decrease blood pressure.
Water, fruit juices (pomegranate, prune, cranberry, cherry), vegetable juices (tomato, raw beet), and teas (chamomile, hibiscus), are the best beverages for decreasing blood pressure.
If you work in hot, humid environments, blood pressure can be lowered by consuming 6 to 8 glasses of water daily.
Your blood pressure is highest in the afternoon; your BP starts to return to normal by evening.