High blood pressure is one of the most deadly health conditions that affect over I billion people worldwide. In fact, one out of every three people in the United States suffers from this condition that damages the heart.
Fortunately, there are some natural measures you can take to lower your blood pressure, even without taking any medication. They include the following:
1. Lose weight
Your weight has an effect on your heart health and much research has shown that losing weight could significantly lower blood pressure.
You can feel a greater effect when you pair your weight loss with an exercise program. It helps your blood vessels to expand and contract in a way that eases the left ventricle of the heart to pump blood efficiently.
2. Reduce your sodium intake
Many processed and prepared foods available today contain a high amount of salt. This largely contributes to an increase in blood pressure among consumers. This is the major reason why many public health efforts are directed at lowering salt in the food industry.
Therefore, it is important that you cut back on your sodium intake. Eat more fresh foods and swap out processed foods. You can try spices and herbs, rather than salt.
3. Eat more potassium-rich foods
Potassium is an important mineral that naturally helps to ease blood pressure and get rid of sodium. Unfortunately, many modern diets have cut potassium content and substitute it with sodium.
Hence, you have to get a potassium-sodium balance in your diet to help reduce your blood pressure. You can achieve this by eating fresh, whole foods.
Some foods you can try include vegetables, especially tomatoes, leafy greens, sweet potatoes. You can also take fruits, dairy, tuna, salmon, beans, nuts, and seeds. These foods are particularly high in sodium.
4. Drink less alcohol
Alcohol has been associated with 16% of cases of high blood pressure worldwide. Some research suggests that taking a low-to-moderate amount of alcohol may help protect the heart.
Therefore, you can naturally and quickly lower your blood pressure by limiting your drinking of alcohol to no more than a bottle a day.
5. Learn to manage stress
Whenever you are stressed, your body is in a constant fight-or-flight mode and this causes your blood vessels to constrict giving you a faster heart rate.
Several studies have shown that reducing stress by listening to soothing music working less can help to lower blood pressure. Therefore try to avoid stressful conditions and relax your body adequately.
6. Cut back on caffeine
The caffeine content in coffee can cause a boost in your blood pressure and the effect can be long-lasting. Although for some people it does not cause a long-lasting increase in blood pressure, still try to cut back on caffeine if you are sensitive to it.
7. Cut refined carbs and added sugar
The added sugar in many carbonated drinks is capable of increasing your blood pressure. Some studies have shown that reducing the intake of sugar-sweetened beverages per day caused a significant reduction in blood pressure.
Remember it’s not just sugar- refined carbs such as those found in white flour are easily converted to sugar in your bloodstream and this may lead to an increase in blood pressure. Therefore, cutting on your sugar and carb intake can naturally and quickly help you lower your blood pressure.
8. Quit smoking
Tobacco products contain deadly chemicals which are known to damage blood vessels. Every time you puff some cigarette smoke, it causes a slight increase in your blood pressure and this can be deadly over time.
Although there has not been a direct link between smoking and high blood pressure, still smoking raises the risk of heart diseases. Hence you can reverse the risk of developing heart diseases when you quit smoking.
You can treat high blood pressure naturally with natural measures highlighted in this article. So you don’t have to rely upon chemotherapeutic drugs all the time. However, make sure you visit your doctor regularly to check for improvements in your heart health.