Natural ways to lower blood pressure

 

Natural ways to reduce blood pressure

1. Exercise regularly

Exercising regularly strengthens your heart, improves its blood-pumping efficiency, and lowers the pressure in your arteries. All in all, it is one of the most basic and best things you can do to normalize your blood pressure. Even simple activity, like walking—provided it is done vigorously, and regularly—can improve your BP and heart health. Try and get in at least 30 min of exercise a day.

2. Lower sodium consumption

Salt has become so prevalent in today's world, that it permeates almost everything you eat, especially processed food. Salt contains sodium, which the body tries to balance by holding water. This can cause BP to rise, stressing your heart and blood vessels.

However, the link between salt and BP is not a given; it depends on a number of factors, including a genetic sensitivity to salt. But if you do have high BP, it is certainly recommended you try reducing salt consumption and monitor to see if there is a difference. One simple way to reduce sodium is by cutting out processed foods or using spices to season food, instead of salt.

3. Reduce or cut out alcohol

Alcohol causes blood vessels to narrow, due to the action of a hormone called Renin. Constricted blood vessels automatically translate to higher blood pressure In addition Renin decreases fluid output (urine). Higher fluid levels and constricted blood vessels are dangerous combinations for BP.

4. Eat more high-Potassium foods

If sodium increases fluid retention, potassium has the opposite effect. It helps rid the body of sodium and lowers pressure on your blood vessels.

Modern diets are, unfortunately, high in sodium and low in potassium. But you can balance this by reducing consumption of processed foods, and replacing them with fresh whole foods, such as:

  • Leafy green veggies, tomatoes, sweet potatoes

  • Fruit, especially: melons, bananas, oranges

  • Nuts and seeds
  • Beans

5. Reduce caffeine intake

If you want to see the effect of caffeine on BP, just have a quick cuppa and then take your BP; you’ll see an instant spike. If you consume a lot of coffee regularly, this spike can quickly become permanent. If you need to have a cup, try substituting coffee with green tea. It contains no caffeine and is quite refreshing.

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