Hypertension, also known by the name high blood pressure, is a problem that affects one third of Americans, and less than half people with high blood pressure are under control.
High blood pressure could cause serious health issues without showing any warning symptoms.
“When the blood pressure is excessively high for a long time, it puts you at risk of developing heart disease as well as stroke, kidney damage or the formation of an aneurysm,” says Colin A. Craft, MD, physician at Penn Heart and Vascular Center Washington Square.
It’s a good thing that lifestyle modifications can naturally lower blood pressure.
How to lower blood pressure Naturally
1. Regular physical activity helps improve Health
It’s no secret that exercising regularly helps to keep you in good health. In addition to helping control high blood pressure, but it can also help you control your weight as well as strengthen your heart and reduce stress levels.
“Try to achieve at minimum 150 minutes of exercise each week, which is moderate intensity physical activity, such as strenuous walking,” says Dr. Craft.
Although any aerobic activity (walking or jogging) will have an impact on your heart health, you should try to find something you are passionate about. This will help you to stick to a routine regimen and can motivate you to get up and moving.
2. Eat Less Salt
A majority of people consume too much salt and don’t realize it. In fact, the American Heart Association states that an average American consumes around 3,400 mg sodium per day. The daily recommended intake is 2,300 mg, and an ideal dose of lower than 1500 mg, especially for those with high blood pressure.
Dr. Craft states “Even just a tiny reduction in sodium in your diet may aid in improving your heart health and help lower high blood pressure, if you suffer from hypertension.”
To reduce sodium levels in your diet, follow these tips:
Examine food labels. You should look for “low sodium” as well as “low sodium” versions of the beverages and foods you usually purchase.
Eat fewer processed foods. There is a tiny amount of sodium is naturally present in food. Around 70 percent of sodium we consume comes from processed, prepackaged or restaurant foods.
Do not add salt. One teaspoon of salt is equivalent to 2300 mg of sodium. Use salt substitutes like garlic, spices, herbs and other seasonings in place for all or a portion of the salt. They will add flavor to your favorite meals.
3. Add More Potassium into your diet to Reduce High Blood Pressure
It is not just that potassium helps to regulate the heartbeat, but it may also help reduce salt’s effects within the body.
“Potassium assists your body in getting rid of sodium. It also eases tension in the blood vessel walls, both of which help to reduce blood pressure further,” says Dr. Craft
The most effective way to boost your intake of potassium is by altering your diet, in contrast supplementing with supplements. Potassium-rich foods include:
Fruits like bananas, melons Apricots, oranges avocados and tomatoes
Milk, yogurt and cream cheese
Leafy green vegetables, sweet potatoes and potatoes. potato
Tuna and salmon
Beans
Nuts and seeds
Although incorporating these food items into your diet could improve heart health, it’s crucial to consult with your physician about the amount of potassium best for you. In addition, if you suffer from significant kidney disease that is causing you to suffer, avoid taking excessive amounts of potassium because your kidneys might not be able of eliminating it.
4. Limit Your Alcohol Consumption
A few studies have shown 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 alcohol intake is very important. Alcoholic drinks can be loaded with significant amounts of sugar and calories which may contribute to an increase in body fat and weight gain – both of which can be factors which can result in higher blood pressure as time passes,” Dr. Craft.
If you drink when you do, there are some things you should know about. 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 per day. A drink is considered one 12 8 oz. beer, 4 oz. of wine 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits.
If you’re taking medications to lower blood pressure, you need to be particularly mindful of your consumption of alcohol.
“Besides the effect it has on blood pressure, alcohol can also diminish the efficacy of blood pressure drugs,” explains Dr. Craft.
5. Reduce Stress to lower Your Blood Pressure
Everyone experiences stresses in our lives, be it a flat tire in rush hour, or a nearing deadline at work, or any other situation that can trigger an occasional spike in blood pressure. In most cases, once the stressful situation is resolved the blood pressure and heart rate are restored to normal.
But, stress that is chronic can expose you to various long-term health concerns, such as cardiovascular disease, hypertension and stroke. Stress can also affect your blood pressure levels if your coping strategies include eating unhealthy food and drinking alcohol, or smoking.
While it’s difficult to eliminate all stressors out of your life, being able to manage stressors in a better way will have a positive impact on your overall health and well-being. This can help lower the blood pressure.
Methods to reduce or deal with stress include:
Reframing your mindset. Concentrate on what you can control, instead of dwelling on situations that are beyond your control. A lot of times, our worries stem from the “what if”–instances which may not ever occur. The ability to put those thoughts in perspective and reminding yourself to remain present can help calm those worries.
Avoid stress triggers. Be careful not to put yourself in stressful and unnecessary situations. For instance, you could leave early for work, a couple of minutes early to avoid traffic during rush hour.
Practice gratitude. Acknowledging all the positives within our lives is often a great way to divert our attention from what we desire or lack. Also, showing gratitude to others can also assist in relieving stress.
Take time to relax and enjoy. Carve out time for things that bring you joy. If it’s eating a tasty meal or spending time with loved ones , or listening to an interesting podcast during your commute, make time to add little pleasures throughout the day.
It’s crucial to know that if your condition is prolonged hypertension, your treatment could require both healthy lifestyle changes like these, and medication and care as directed by your doctor. Ask your doctor for specific recommendations on ways to reduce your blood pressure.
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