In the US, one-third of adults suffer with hypertension, also referred to as high blood pressure, and fewer than half of those individuals have their blood pressure under control.
Severe health issues can arise from high blood pressure without any prior warning symptoms.
As per Colin A. Craft, MD, a physician at Penn Heart and Vascular Centre Washington Square, “you put yourself at risk for heart disease, stroke, kidney damage, or aneurysm formation when your blood pressure is too high for too long.”
The good news is that you can naturally lower your blood pressure by making lifestyle adjustments.
How to Naturally Reduce Blood Pressure
Frequent Exercise Promotes Better Health
It goes without saying that being physically active on a regular basis promotes excellent health. Exercise not only helps lower blood pressure but also improves heart health, helps you maintain a healthy weight, and reduces stress.
Dr. Craft advises individuals to strive for a minimum of 150 minutes per week of moderate-intensity physical activity, including brisk walking.
Try to discover something you enjoy doing, even though any kind of aerobic exercise—walking, jogging, dancing—has a favourable effect on heart health. This will encourage you to get up and move around more and make it simpler for you to stick to a regular schedule.
Reduce Your Salt Intake
Most people are unaware that they are eating too much salt. An average American consumes over 3,400 mg of sodium each day, according to estimates from the American Heart Association. On the other hand, 2,300 mg should be taken daily, with a limit of no more than 1,500 mg, particularly for people with high blood pressure.
In addition, Dr. Craft says, “If you have hypertension, even a tiny decrease in sodium in your diet can help improve your heart health and lower your blood pressure.”
Try these suggestions to cut back on sodium in your diet:
Examine the labels on food. Seek out “low sodium” or “low salt” variations of the typical foods and drinks you purchase.
Reduce your intake of processed foods. Foods only contain trace amounts of sodium by nature. meals from restaurants, prepared goods, and processed meals account for around 70% of the sodium in our diets.
Leave out the salt. 2,300 mg of sodium can be found in just 1 teaspoon of salt. To add flavour to your favourite recipes, replace some or all of the salt with seasonings such as spices, garlic, herbs, and other seasonings.
Increase Your Dietary Potassium to Lower Blood Pressure
In addition to aiding in heart rate regulation, potassium can lessen the negative effects of salt on the body.
Potassium relieves blood vessel wall tension and aids in the body’s removal of sodium, both of which contribute to a reduction in blood pressure, according to Dr. Craft.
Rather than using supplements, the best method to improve your potassium consumption is to make dietary adjustments. Foods high in potassium include:
fruits such as tomatoes, bananas, melons, oranges, apricots, and avocados
Cream cheese, yoghurt, and milk
potatoes, sweet potatoes, and leafy green vegetables
Salmon and tuna
legumes
Seeds and nuts
Although including these items in your diet can help your heart, it\’s crucial to discuss the ideal potassium level for you with your doctor. Furthermore, excessive potassium consumption should be avoided if you have severe kidney illness, as your kidneys might not be able to remove it from your body.
Reduce the Amount of Alcohol You Drink
Moderate alcohol use has been linked to heart health benefits, according to some research. But if you drink too much alcohol at once, your blood pressure may jump unexpectedly.
“It is critical to keep an eye on alcohol consumption. According to Dr. Craft, alcoholic beverages can have a high calorie and sugar content. These components can cause weight gain and increased body fat, both of which over time can raise blood pressure.
The American Heart Association advises males to limit their alcohol intake to two drinks per day and women to one drink per day if they choose to drink. One 12-ounce beer, four ounces of wine, 1.5 ounces of 80-proof spirits, or one ounce of 100-proof spirits are all considered drinks.
You should be extremely careful about how much alcohol you drink if you take medicine for high blood pressure.
Dr. Craft adds, “Alcohol can lower the effectiveness of blood pressure medications in addition to its effect on blood pressure.”
Lower Your Blood Pressure by Reducing Stress
Everybody experiences daily stress, such as a flat tyre in the middle of rush hour or an impending deadline at work, which can briefly raise blood pressure. When the stressful event is ended, your blood pressure and heart rate usually return to normal.
On the other hand, persistent stress can increase your risk of developing a number of chronic health conditions, such as high blood pressure, heart disease, and stroke. If you use unhealthy food, alcohol, or cigarettes as coping techniques, stress can also raise your blood pressure.
Even while it’s hard to completely remove stress from your life, you can improve your wellness and health by adopting healthier coping mechanisms, which can ultimately lower blood pressure.
Among the techniques to reduce or manage stress are:
redefining your perspective. Instead of fretting about circumstances that are beyond your control, concentrate on the things that you can manage. Our fears are frequently caused by “what if” scenarios—things that might never happen. You can ease your anxiety by putting those ideas in perspective and reminding yourself to be in the now.
Steer clear of stressful situations. Make an effort not to place yourself in needless stressful circumstances. For instance, to avoid rush hour traffic, consider arriving at work a few minutes early.
Show appreciation for what you have. It frequently helps to turn our attention from what we desire or lack to all the good things in our lives. Furthermore, expressing thanks to others externally might also aid in lowering stress levels.
Spend time enjoying and unwinding. Make time for the things that make you happy. Make time during the day to include little moments of satisfaction, such as enjoying a satisfying meal, spending time with loved ones, or listening to an engaging podcast.
It’s crucial to remember that, in addition to care and medication as directed by your doctor, treatment for persistent hypertension may involve making adjustments to your lifestyle that are both healthy and beneficial. For precise recommendations on lowering your blood pressure, consult your physician.