15 natural ways to lower your blood pressure

15 natural ways to lower your blood pressure
High blood pressure is a dangerous condition that can damage your heart. If left uncontrolled, it raises your risk of heart disease and stroke
Today you learn 15 natural ways to lower your blood pressure without medications
these are 15 natural ways to fight high blood pressure.
1. REGULAR EXERCISE AND WALK
It is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 120 minutes of moderate exercise, such as walking running, per week can help lower blood pressure and improve your heart health.
 Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Reduce Your Sodium Intake
Salt intake is high around the world. In large part,
In many studies, salt has been linked to high blood pressure and heart events, like stroke However, more recent research indicates that the relationship between sodium and high blood pressure is less clear
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have sensitivity to salt
If you already have high blood pressure, it's worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
3. Drink Less Alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world,
Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men.
4. Eat More Potassium-Rich Foods
Potassium is an important mineral. 
It helps your body get rid of sodium and ease pressure on your blood vessels.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
·         Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
·         Fruit, including melons, bananas, avocados, oranges and apricots
·         Dairy, such as milk and yogurt
·         Tuna and salmon
·         Nuts and seeds
·         Beans
5. Cut Back on Caffeine
If you've ever downed a cup of coffee before you've had your blood pressure taken, you'll know that caffeine causes an instant boost.
However, there's not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don't. Caffeine may have a stronger effect on people who don't consume it regularly, If you suspect you're caffeine-sensitive, cut back to see if it lowers your blood pressure
6. Learn to Manage Stress
Stress is a key driver of high blood pressure.
When you're stressed, your body is in a constant fight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food that can negatively affect blood pressure.
·         Listen to soothing music: Calming music can help relax your nervous; it's an effective complement to other blood pressure therapies Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.
7. Eat Dark Chocolate or Cocoa
Here's a piece of advice you can really get behind.
While eating massive amounts of chocolate probably won't help your heart, small amounts may.
That's because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.
8. Lose Weight
If you're overweight, losing weight can make a big difference for your heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.
9. Quit Smoking


Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.
10. Cut Added Sugar and Refined Carbs
In the Framingham Women's Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day
Some studies have shown that low-carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a six-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people not on a diet.
11. Eat Berries
Berries are full of more than just juicy flavor.
They're also packed with polyphenols, natural plant compounds that are good for your heart.
12. Try Meditation or Deep Breathing
While these two behaviors could also fall under "stress reduction techniques," meditation and deep breathing deserve specific mention.
Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.
There's quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure
Deep breathing techniques can also be quite effective.
13. Eat Calcium-Rich Foods


People with low calcium intake often have high blood pressure.
While calcium supplements haven't been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy
14. Take Natural Supplements
Some natural supplements may also help lower blood pressure
·         Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants. Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
·         Hibiscus: Hibiscus flowers make a tasty tea. They're rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure
15. Eat Foods Rich in Magnesium
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don't get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure. You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.


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