14 Natural Ways to Lower High Blood Pressure
High blood pressure or hypertension is often referred to as the silent killer. That's because hypertension is a dangerous condition that can damage the heart.
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| 14 Natural Ways to Lower High Blood Pressure |
Here are 14 natural ways to combat high blood pressure, as reported by Medical News Today.
1. Walk and exercise regularly Regular exercise can help lower blood pressure. Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make the heart stronger and more efficient at pumping blood thereby lowering the pressure in the arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve heart health.
2. Reduce sodium intake Many studies have linked high salt intake with high blood pressure and heart attacks, including stroke. However, more recent research suggests that the link between sodium and high blood pressure is less clear. One reason 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 appear to have a sensitivity to salt. If someone already has high blood pressure, it's a good idea to reduce sodium intake. Replace processed foods with fresh ones and try seasoning them with herbs and spices instead of salt.
3. Reduce drinking alcohol Drinking alcohol can increase blood pressure. In fact, alcohol is linked to 16 percent of cases of high blood pressure worldwide. While some research suggests that alcohol in low to moderate amounts can protect the heart, these benefits also come with side effects.
4. Reduce caffeine intake. Another way to lower high blood pressure is to reduce caffeine intake. The effects of caffeine can increase blood pressure by up to 10 mmHg in people who rarely consume it. However, in some people who frequently consume caffeine, it only has a small impact on increasing blood pressure. However, if you have hypertension, you should limit your caffeine intake. To be on the safe side, you should consult with your doctor about the effects of caffeine on your body.
5. Eat more potassium-rich foods Potassium is an important mineral that helps the body get rid of sodium and reduces pressure on blood vessels. Modern diets have increased most people's sodium intake while reducing potassium intake.
To get a better balance of potassium and sodium in your diet, focus on eating fresh and whole. Foods that are very high in potassium include vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes. Fruits, including cantaloupe, bananas, avocados, oranges, and apricots. Dairy products, such as milk and yogurt, tuna and salmon, nuts and seeds peas.
6. Learn to manage stress Listening to soothing music can help reduce stress. Stress is a major driver of high blood pressure. During chronic stress, the body is in constant fight-or-flight mode. On a physical level, that means a faster heart rate and narrowed blood vessels. When a person is under stress, he or she may also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods that can affect blood pressure. Several studies have explored how reducing stress can help lower blood pressure.
Here are two evidence-based tips to try. Listen to soothing music: Soothing music can help relax the nervous system. Research has shown it is an effective complement to other blood pressure therapies. Work less: A lot of work and stressful work situations in general, are linked to high blood pressure.
7. Eat chocolate Dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate. A review of studies found that flavonoid-rich cocoa improved several short-term markers of heart health, including lowering blood pressure. For the strongest effect, use non-alkaline cocoa powder, which is very high in flavonoids and contains no added sugar.
8. Lose weight In people with excess weight, losing weight can help nourish the heart. According to a 2016 study, losing 5 percent of body mass can significantly lower high blood pressure. In a previous study, losing 8 kilograms of body weight was associated with a decrease in systolic blood pressure of 8.5 mm Hg and a decrease in diastolic blood pressure of 6.5 mm Hg. In short, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is combined with exercise. Losing weight can help the blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
9. Quit smoking Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Each puff of cigarette smoke causes a slight temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Surprisingly, studies have not found a convincing link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time. However, because smoking and high blood pressure increase the risk of heart disease, quitting smoking can help reduce that risk.
10. Reduce sugar intake There is a growing number of studies showing a link between added sugar and high blood pressure. In one study, women who drank one soda per day had higher rates than those who drank less than one soda per day.
Another study found that cutting down on one glass of sugary drink per day was associated with lower blood pressure.
11. Eat berries Berries contain polyphenols, which are natural plant compounds that are good for the heart. Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improve blood pressure, insulin resistance, and systemic inflammation. A study showed that those who ate berries and other polyphenol-rich foods had an increased risk of heart disease markers.
12. Try meditation or deep breathing Both meditation and deep breathing can activate the parasympathetic nervous system. This system works when the body is relaxed, slows the heart rate, and lowers blood pressure. There is a fair amount of research in this area showing that meditation has benefits for lowering blood pressure. Deep breathing techniques can also be very effective.
In one study, participants were asked to take six deep breaths for 30 seconds or just sit still for 30 seconds. Those who took deep breaths lowered their blood pressure more than those who just sat down.
13. Eat calcium-rich foods People with low calcium intake often have high blood pressure. While calcium supplements have not been conclusively shown to lower blood pressure, a calcium-rich diet appears to be associated with healthy levels. For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, that's 1,200 mg per day. In addition to milk, you can get calcium from other green leafy vegetables, beans, sardines, and tofu.
14. Eat foods rich in magnesium Magnesium is an important mineral that helps blood vessels relax. Some studies have suggested that low magnesium intake is associated with high blood pressure, but evidence from clinical studies is less clear. However, eating magnesium-rich foods is a recommended way to ward off high blood pressure.