Hypertension, often referred to in the form of high blood pressure, affects one-third the Americans, and less than half of people with high blood pressure have it under control.
High blood pressure can cause serious health problems without showing any warning symptoms.
“When your blood pressure gets too high for long, it puts you at risk of developing heart disease, stroke, kidney damage or aneurysm development,” says Colin A. Craft, MD, physician at Penn Heart and Vascular Center Washington Square.
It’s a good thing that lifestyle changes can assist you to naturally lower your blood pressure.
How to Lower Blood Pressure Naturally
1. Regular exercise helps improve Health
It’s no secret that regular exercise helps to maintain your health. Exercise not only helps reduce blood pressure, but it aids in managing your weight as well as strengthen your heart and reduce stress levels.
“Try to achieve at 150 minutes at a minimum every week that is moderate-intensity physical activity, such as strenuous walking,” says Dr. Craft.
Although any aerobic exercise (walking or jogging) will have an impact on heart health, make sure you find something that you are passionate about. This will make it easier to stick to a daily regimen and can motivate you to get up and moving.
2. Eat Less Salt
Most people eat too much salt, and do not realize that they’re doing it. According to the American Heart Association states that an average American consumes approximately 3,400 mg of sodium each day. The suggested daily intake of 2,300 mg, and an ideal dose of less than 1,500 mg daily in particular for those suffering from high blood pressure.
Dr. Craft adds “Even the smallest reduction in sodium in your diet may aid in improving your heart health and can reduce your blood pressure in the event of hypertension.”
In order to reduce the amount of sodium in your diet, try these strategies:
Check the labels on food items. You should look for “low salt” as well as “low sodium” versions of the beverages and foods you usually purchase.
Eat fewer processed foods. Only a small amount of sodium naturally occurs in foods. Nearly 70 percent of the sodium we eat comes from processed, packaged and food items sold in restaurants.
Do not add salt. One teaspoon of salt has 2300 mg of sodium. Use salt substitutes such as spices, garlic, herbs as well as other seasonings instead of all or some of the salt. They will add flavor to your favorite food items.
3. Incorporate More Potassium in Your Diet to reduce high blood pressure.
Not only does potassium help in regulating heart rate it may also help reduce its effects on sodium within the body.
“Potassium helps your body to get rid of sodium and also helps relax tension in the walls of your blood vessels, both of which are helpful to further reduce blood pressure.” says Dr. Craft.
The most effective method to boost your intake of potassium is by adjusting your diet as opposed to taking supplements. Potassium-rich foods include:
Fruits like bananas, melons Apricots, oranges, apricots tomatoes, avocados, and avocados
Milk, yogurt and cream cheese
Leafy green vegetables, potatoes , and sweet potato
Tuna and salmon
Beans
Nuts and seeds
Incorporating these foods into your diet can improve heart health, it’s important to consult your physician about the potassium level that’s right for you. In addition, if you suffer from an extensive kidney condition it is advised to avoid eating excessive amounts of potassium since your kidneys might not be able eliminate it.
4. Limit Your Alcohol Consumption
Some studies suggest that moderate consumption of alcohol can help your heart. However, excessive amounts of alcohol consumed at one time can cause a sudden spike in your blood pressure.
“Monitoring the consumption of alcohol is extremely important. Alcoholic beverages can have significant amounts of calories and sugar that can lead to increased body fat and weight gain – both of which are elements which can result in higher blood pressure in the long run,” Dr. Craft.
If you do drink when you do, your American Heart Association recommends that people limit their consumption of alcohol to 2 drinks per day and women limit their alcohol intake to one drink per day. Drinks are considered to be one 12 one ounce. beer, 4 oz. of red wine 1.5 oz. of spirits with 80 proof or 1 oz. of spirits 100 proof.
If you’re taking medications to treat high blood pressure, you should be especially mindful of the amount of alcohol you consume.
“Besides the effect on your blood pressure, drinking alcohol can also reduce the efficacy of blood pressure drugs,” explains Dr. Craft.
5. Reduce your stress to lower high blood pressure
We all have tension in our daily lives. It could be a flat tire in the middle of rush hour, or a nearing deadline at work–that can cause the blood pressure to rise temporarily. pressure. In the majority of cases, once the stressful event is over your heart rate and blood pressure get back to normal.
But chronic stress can increase your risk of various long-term health issues, including high blood pressure, heart disease, and stroke. Stress can also affect your blood pressure levels when your strategies for coping include eating unhealthy foods and drinks, as well as smoking or drinking alcohol.
While it’s difficult to eliminate all stressors in your life, understanding how to handle them in a more healthy way will have a positive impact on your overall health and well-being. This could in turn help lower your blood pressure.
Certain methods that can help ease or deal with stress include:
Reframing your mindset. Make a point of focusing on the things you control instead of worrying about circumstances beyond your control. Most of the time, our fears are rooted in the “what if”–instances that may never ever occur. Putting those thoughts into perspective and reminding yourself to remain focused can ease your fears.
Avoid stress triggers. Be careful not to put yourself in stressful and unnecessary situations. Try, for instance, leaving to work a bit earlier to avoid traffic jams.
Practice gratitude. Being aware of the positives in our lives can help to distract us of what we would like or aren’t getting. Furthermore, publicly expressing gratitude to those around you can help reduce feelings of stress.
Spend time relaxing and take in the moment. Find time to do things that bring you joy. Whether that’s eating a good meal or spending time with family or friends, or listening to an interesting podcast during your commute, find time to incorporate little pleasures throughout the day.
It’s vital to keep in mind that if you have prolonged hypertension, the treatment you receive may necessitate healthy lifestyle modifications like these, along with medical treatment as prescribed by your physician. Consult your physician for specific recommendations on ways to reduce your blood pressure.