7 Ways To Lower Blood Pressure Without Medication

 

Here are 7 natural remedies for high blood pressure.

1. Walk and exercise on a regular basis.

Exercise is one of the most effective ways to reduce high blood pressure. Regular exercise strengthens your heart and makes it more efficient at pumping blood, and lowering artery pressure.

Indeed, 150 minutes of moderate exercise per week, such as walking, or 75 minutes of vigorous exercise, such as running, can help lower blood pressure and improve heart health.

2. Limit your sodium intake.

Globally, people consume a lot of salt. This is mainly due to processed and prepared foods.

As a result, many public health initiatives are aimed at reducing salt in the food industry.

Many studies have linked excessive salt consumption to high blood pressure and cardiovascular events, including stroke.

Recent research, however, suggests that the link between sodium and high blood pressure is less clear.

One reason for this could be genetic differences in sodium metabolism. A quarter of people with normal blood pressure and half of those with high blood pressure appear to be salt sensitive. If you already have high blood pressure, reducing your sodium intake may help.

3. Drink less alcohol

Alcohol consumption can cause an increase in blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases worldwide. While some research suggests that moderate amounts of alcohol may protect the heart, those benefits may be outweighed by negative consequences.

4. Consume more potassium-rich foods.

Potassium is an essential mineral.  It aids in sodium elimination and reduces blood vessel pressure. Most people's sodium intake has increased while their potassium intake has decreased as a result of modern diets. Focus on eating fewer processed foods and more fresh, whole foods to achieve a better potassium-to-sodium ratio in your diet.

The following foods are particularly high in potassium:

Fruit, particularly melons, bananas, avocados, oranges, and apricots, vegetables, particularly leafy greens, tomatoes, potatoes, and sweet potatoes, dairy products such as milk and yogurt, nuts and seeds tuna and salmon beans.

5. Give up smoking

One of the many reasons to stop smoking is that it is a major risk factor for heart disease. Every cigarette puff causes a slight, temporary increase in blood pressure. Tobacco chemicals have also been linked to blood vessel damage.

Surprisingly, studies have failed to establish a definitive link between smoking and high blood pressure. Perhaps this is due to the fact that smokers develop a tolerance over time.

6. Consume berries

Berries contain more than just juicy flavor. They're also high in polyphenols, which are natural plant compounds that are beneficial to your heart. Polyphenols have been shown to lower the risk of stroke, heart disease, and diabetes while also improving blood pressure, insulin resistance, and systemic inflammation.

In one study, people with high blood pressure were randomly assigned to either a low-polyphenol diet or a high-polyphenol diet that included berries, chocolate, fruits, and vegetables. Those who consumed berries and polyphenol-rich foods had lower levels of heart disease risk markers.

7. Try meditation or deep breathing

While both behaviors could be classified as "stress reduction techniques," meditation and deep breathing deserve special attention. Meditation and deep breathing both have the potential to activate the parasympathetic nervous system. When the body relaxes, this system kicks in, slowing the heart rate and lowering blood pressure.

There has been a significant amount of research in this area, with studies indicating that various styles of meditation appear to have benefits for lowering blood pressure. Deep breathing techniques can also be very beneficial.

for info ANP Pharma