5 Ways to Lower High Blood Pressure Naturally
High blood pressure, or hypertension, is a leading risk factor for heart disease and stroke. High blood pressure can be managed through healthy eating, regular exercise, stress management techniques and monitoring your blood pressure regularly. High blood pressure is also referred to as hypertension. This condition occurs when the force of blood against your arterial walls is greater than it should be. It is the most common chronic medical condition in South Africa today. If left untreated, high blood pressure increases the risk of coronary artery disease and even stroke. If you have been diagnosed with high blood pressure or are at risk due to other conditions, there are many ways to help lower your systolic and diastolic readings. High blood pressure is more likely to occur if you are overweight, have diabetes, lead a sedentary lifestyle or have a family history of hypertension.
Change your diet
Eating a healthy diet can help lower blood pressure by reducing sodium intake, increasing potassium intake and eating more magnesium-rich foods. A healthy diet helps prevent and manage high blood pressure better than any other lifestyle change. A healthy diet can lower your systolic blood pressure by an average of 5 mmHg, diastolic blood pressure by 3 mmHg and pulse pressure by 1 mmHg. A healthy diet is rich in fruits, vegetables, legumes and whole grains. These foods are naturally rich in potassium, magnesium and dietary fiber. A diet low in sodium is essential for people with high blood pressure. The current guidelines recommend that people with high blood pressure reduce their daily intake to less than 2,300 milligrams (mg). A diet high in potassium can help lower blood pressure by 10 points for an average person. Potassium-rich foods include avocados, bananas, beans, broccoli, sweet potatoes, mangoes, oranges, salmon and yogurt. A diet rich in magnesium can help lower blood pressure by an average of 4 points for an average person. Magnesium-rich foods include almonds, avocados, bananas, blackberries, cashews, halibut, kidney beans, salmon, sesame seeds, soybeans and yogurt.
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Monitor your salt intake
The American Heart Association recommends that people with high blood pressure reduce their intake of sodium to less than 2,300 mg per day. A study found that patients who were placed on a sodium-reduced diet for 8 weeks were able to reduce their systolic blood pressure by 3.5 mmHg and their diastolic blood pressure by 2.1 mmHg. A diet low in sodium can help to lower blood pressure and reduce your risk of hypertension, heart disease and stroke. A diet low in sodium can be as simple as removing the salt shaker from the table and not adding salt to your food while cooking.
Exercise regularly
Regular exercise can help to lower blood pressure because it reduces your stress level and boosts your metabolism, and also lowers your risk of developing diabetes and heart disease. Exercise can help to lower blood pressure by as much as 4 mmHg for people who have high blood pressure and 3 mmHg for people who do not have high blood pressure.
Monitor your weight and BMI
A low-fat diet can help to lower blood pressure by an average of 4 mmHg for an average person. Studies suggest that weight loss can help to lower systolic blood pressure by an average of 4 mmHg and diastolic blood pressure by an average of 2 mmHg.
Quick facts
- Excessive weight and obesity can cause high blood pressure.
- A diet low in fat and a weight loss of 5 pounds can help to lower systolic blood pressure by 4 mmHg.
Monitor your blood pressure regularly
Blood pressure needs to be monitored regularly to ensure it is within a healthy range. Most people with high blood pressure are not aware that they have it. Blood pressure should be monitored regularly, as some people have no signs or symptoms. People can monitor their blood pressure at home to identify changes and act on them before they become a problem. A blood pressure monitor can be purchased at any Dischem or pharmacy and can be used anywhere. It can be particularly helpful for people who have to travel a lot for their jobs. A blood pressure monitor is easy to use. The instructions are clearly printed on the unit and are simple to follow.
Try relaxation techniques
A consistent meditation practice is one of the most effective ways to lower blood pressure. A study found that blood pressure was reduced by an average of 6 mmHg after only 1 week among study participants. A study found that a simple relaxation technique could help to lower systolic blood pressure by 5 mmHg. A consistent meditation practice is one of the most effective ways to lower blood pressure. Meditation is a relaxation technique that can help to lower blood pressure. A consistent meditation practice is one of the most effective ways to lower blood pressure.
Bottom line
High blood pressure, if left untreated, can lead to coronary artery disease and stroke. There are many ways to help lower your blood pressure readings. These include changing your diet, reducing your salt intake, exercising regularly, monitoring your weight and BMI, monitoring your blood pressure regularly and trying relaxation techniques.
