Every third individual suffers from high blood pressure in the US. Out of the entire world population, the number of blood pressure patients has reached 1 billion.
Blood pressure is a hazardous condition that can promote many other diseases. Cardiovascular diseases and mental illnesses are some of them.
Although, there are hundreds of medicines available on the market to control blood pressure. It is even possible to control it naturally.
Control Your Blood Pressure Naturally
The experts suggest 15 natural ways to lower blood pressure and promote a healthier lifestyle.
- Become Physically Active
Exercise is the best option to stay physically fit. It lowers your blood pressure and keeps you active. Besides, it strengthens your heart and helps to improve blood circulation. The blood pressure in arteries reduces due to the efficient pumping of blood.
The experts suggest 2 and a half-hour of walking and almost 1 and a half-hour of running per week. This can help to control blood pressure and stay heart healthy.
According to the national Walkers’ health study, doing more exercise can improve your blood pressure.
- Control Your Sodium Intake
Processed foods are pretty common everywhere. Unfortunately, these foods contain sodium consumption. Considering the dangerous consequences of sodium intake, the food experts are focusing to reduce the amount of salt in processed foods.
Experts highlighted the connection between high blood pressure with sodium. Eventually, it promotes the risk of stroke and other heart diseases.
Salt sensitivity varies from person to person. Because it somehow depends on genetic differences of processing salt. In almost half of blood pressure patients, salt sensitivity is observed.
Therefore, the blood pressure patients should keenly observe their salt sensitivity. Those who have higher sensitivity levels must reduce salt intake to control sodium consumption.
- Enrich Your Food with Potassium
Potassium helps to get sodium out of your body. It releases pressure from the arteries and vessels and promotes blood circulation.
Nowadays, processed and prepared foods are rich in sodium while they lack potassium. However, whole foods are sufficiently rich in potassium. To avoid sodium and increase potassium in your diet, you must switch to more natural and whole foods.
Foods with higher potassium levels include;
- Fruits like melons, avocados, bananas, oranges, and apricot
- Vegetables like potatoes, sweet potatoes, and green veggies.
- Dairy products like milk and yogurt
- Seafood like salmon and tuna
- Nuts, seeds, and beans
- Avoid Alcohol Consumption
Blood pressure increases with alcohol intake. People who consume alcohol have a higher tendency to increase blood pressure.
Given that alcohol has too many negative effects on the liver and other body functions, getting rid of alcoholic habits is a great way to enhance your blood pressure.
- Manage Stress Level
Stress is a triggering factor of blood pressure. Your heart beats at a higher rate while you are chronically stressed. The continuous flight-and-fight mode of your body pressurizes the blood vessels.
During chronic stress, the body produces chemicals that force you to drink more alcohol and unhealthy foods. These contribute to uncontrolled blood pressure.
The studies provide evidence that releasing stress links to lower blood pressure. You can choose various ways to reduce stress.
- Listening to calming music may help to reduce stress. Doctors suggest smooth music along with other therapies to reduce blood pressure.
- Stressful work or restless working increases stress levels. Relaxing your body and mind with less work can help.
- Cut Back on Caffeine
Sometimes a cup of coffee or tea instantly boosts blood pressure. It happens due to caffeine intake. However, there are not many proofs available in support of this claim.
Interestingly, consuming caffeinated tea or coffee reduces the risks of heart disease. While it is more effective on those who consume it occasionally.
If you find yourself caffeine sensitive concerning blood pressure, immediately reduce drinking caffeine.
- Try to Lose Weight
Obesity is a threat to the heart. Being overweight increases the risk of heart disease. You can lower blood pressure by reducing weight. Losing a few pounds can make a huge difference according to a study.
8 kg (approximately 17 pounds) weight loss reduces systolic blood pressure up to 8 mm Hg. While similar weight loss can lower diastolic blood pressure up to 6 mm Hg. Less than or equal to 120/80 mm Hg is a healthy reading.
Weight loss along with exercise can bring dramatic change to blood pressure levels. The vessels contract and expand more efficiently when you lose weight. This eases the pumping of blood and improves heart function.
- Include Some Dark Chocolate and Cocoa
Eating excessive amounts of dark chocolate may not be as effective as smaller amounts.
Dark chocolate and cocoa powder contain plant compounds called flavonoids. These flavonoids widen blood vessels.
Therefore, eating dark chocolate and cocoa powder significantly improves heart health. Besides, they help in reducing risk factors like blood pressure.
Non-alkalized cocoa powder and dark chocolate are the best options. Because they are flavonoid-rich and do not contain added sugar.
- Lower the Number of Refined Carbs and Added Sugar from Your Diet
Research finds a strong connection between hypertension and added sugar. According to the Framingham Women’s Health Study, the blood pressure of women who drank 1 soda a day was comparatively higher than those who drank less than 1 soda.
Supporting these findings, another study suggests having a less sweetened drink for lower blood pressure.
Adding more, refined carbs are as risky as sugar. Because these carbs turn into sugar when they enter your bloodstream.
Considering low sugar diets, low carb diets have similar effects on blood pressure. During a study on people going through statin therapy, a significant reduction in blood pressure levels was observed in those who were on low-carb diets.
- Stop Smoking
Smoking is a reason behind many health issues. Unfortunately, it affects the heart quite badly. Whenever you smoke, blood pressure slightly rises.
Adding more, the hazardous chemicals in tobacco injure blood vessels. However, there is no direct connection between smoking and blood pressure. This might happen because the tolerance level of smokers increases over time.
So, it is better to quit smoking for the sake of your heart health.
- Deep Breathing and Meditation Can Help
Meditation and deep breathing are pretty helpful behaviors for many health conditions. besides, they can benefit during the stress-reduction process.
They stimulate the parasympathetic nervous system. This system is responsible for the relaxation of muscles. Besides, it slows the heart rate and lowers blood pressure.
Furthermore, various methods and styles of meditation are associated with lower blood pressure. Deep breathing may also make a difference.
During a study, the participants had two options. Either they had to take deep breaths for 30 seconds or sat in a position for 30 seconds.
Comparatively lowered blood pressure was observed in those who took deep breaths.
However, it is better to try guided meditation methods and deep breaths to achieve the best results.
- Eat Berries
Barriers are rich in juicy flavors. Even more, they are filled with polyphenol which is a plant compound beneficial for the heart.
The benefits of polyphenol include;
- Insulin resistance
- Improvement in Blood pressure
- Reduced risk of stroke
- Heart disease prevention
- Improvement in systemic inflammation
According to a study, people who consume high-polyphenol diets lower blood pressure levels to normal.
- Use Natural Supplements
Some of the natural supplements have proved to be beneficial for blood pressure. For example;
Chinese and ayurvedic medicinal techniques use berberine. It reduces blood pressure by producing nitric oxide.
Aged Garlic Extracts
The experts use garlic extracts either alone or along with traditional therapies. These extracts help to reduce blood pressure.
Fish oil helps to reduce blood pressure and improve heart function.
Tea made from hibiscus flowers is a delicious yet effective method of improving heart health. Moreover, polyphenols and anthocyanins found in the hibiscus flowers are beneficial in lowering blood pressure.
Whey protein improved blood vessel function and blood pressure in more than 35 participants during a 2016 study.
- Consume Calcium-Rich Foods
Low calcium intake increases the risk of high blood pressure. Diets rich in calcium are possibly linked to healthier blood pressure levels. However, calcium supplements do not have a remarkable effect on blood pressure.
1000 mg per day of calcium is highly recommended for adults. While the number increases up to 1200 mg per day for women above 50 years and men above 70 years.
Other than dairy products, you can get a sufficient amount of calcium from foods like veggies and leafy greens, beans, and tofu.
- Foods with Sufficient Amount of Magnesium is Helpful
Another mineral that helps blood vessels to contract and expand efficiently is magnesium. However, people with magnesium deficiency are hard to find.
An insufficient amount of magnesium intake can cause high blood pressure. However, the claim needs more evidence. It is better to eat a high-magnesium diet to avoid fluctuation in blood pressure levels.
Vegetables, dairy products, meat, chicken, and whole grains, all are sources of magnesium.
High blood pressure is a rapidly increasing health problem. It affects a huge population of the entire world. A lot of medicines and clinical therapies are available to serve patients with high blood pressure. While the traditional therapies and natural methods are also helpful in reducing blood pressure. By including certain minerals and foods in your daily diet, you can also benefit from high blood pressure.