How to Lower Your Blood Pressure? Effective Ways to Lower Your Blood Pressure
Effective Ways to Lower Your Blood Pressure:
1) Lower Your Salt Intake
High salt intake is one of the major causes of high blood pressure in many people around the world. Lowering salt in your diet helps to reduce your blood pressure naturally over time. Lowering salt intake can bring down systolic blood pressures by about 7 millimeters of mercury (mm Hg) and diastolic by 4 mm Hg within two weeks, according to studies published in "The Cochrane Database of Systematic Reviews" and the "American Journal of Hypertension." Lowering salt intake can reduce your risk of heart disease and stroke. A new report says that people should limit their daily sodium intake to 1,500 milligrams a day. That's about half of what most Americans now consume per day – 3,400 milligrams. In addition, adults should not eat more than 2,300 milligrams a day as they age unless their doctor recommends a higher limit.
2) Eat Fruits & Vegetables
Eat more fruits and vegetables as they are a rich source of potassium which reduces blood pressure naturally. They have also been linked with a reduced risk for strokes and premature death, according to a study of more than 80,000 people published in the "Archives of Internal Medicine."
Eating fruits and vegetables is an important part of a healthy diet. You should aim for five portions each day. Eating foods high in potassium may help lower blood pressure. Lowering your daily salt intake can reduce blood pressure according to new research from the University of Exeter Medical School in the UK. The researchers analyzed more than 80 studies covering approximately 6,000 people with several countries represented. Lowering salt intake has been linked to reduced blood pressure in some studies. Lowering your daily salt intake will also reduce your risk of developing other conditions such as coronary heart disease which causes heart attack and stroke.
3) Lower Your Intake Of Alcohol
Drinking more than moderate levels of alcohol can increase the risk for high blood pressure. The effects on blood pressure are similar to those of excess salt (sodium chloride). A large amount of alcohol over time will increase blood pressure and make it harder to control. Excessive drinking can contribute to coronary heart disease which causes heart attack and stroke. Moderate drinking is no more than two drinks per day for men and one drink per day for women. Additionally, some studies suggest that older adults should not drink alcoholic beverages at all because they may be less able to handle them due to age-related changes in the body.
Avoid drinking alcohol if you already have high blood pressure (hypertension). Lowering your daily salt intake can reduce your risk of developing hypertension. Lowering salt intake has been linked to reduced blood pressure in some studies. A new report supports this and goes a step further: People who cut their salt intake to less than 3,000 milligrams (mg) a day have the most health benefits. Lowering your daily salt intake will also reduce your risk of developing other conditions such as coronary heart disease which causes heart attack and stroke.
You should avoid drinking alcohol if you already have high blood pressure (hypertension). Lowering your daily salt intake can reduce your risk of developing hypertension. Lowering salt intake has been linked to reduced blood pressure in some studies. A new report supports this and goes a step further: People who cut their salt intake to less than 3,000 milligrams (mg) a day have the most health benefits. Lowering your daily salt intake will also reduce your risk of
4) Lower Your Stress Levels
Stress can hurt your health and lead to high blood pressure. Lowering stress levels has been linked to lower blood pressure in some studies. Techniques for reducing stress include deep breathing, exercise, relaxation techniques, or meditation. Consult a doctor if you need medicine for lowering your stress levels. Lowering stress is important as it can increase your risk of heart disease and can make controlling high blood pressure harder over time.
5) Quit Smoking
Smoking cigarettes damages the arteries resulting in high blood pressure. It also contributes to coronary heart disease which causes heart attack and stroke. Quitting smoking reduces the risk of developing certain health conditions like lung cancer, chronic pulmonary diseases (like emphysema), and complications from diabetes. Lowering stress levels, eating healthy foods, and quitting smoking can help reduce your risk of high blood pressure or hypertension.
6) Lower Your Weight
Maintaining a healthy weight is important for lowering the risk of developing high blood pressure. Studies have shown a link between obesity and high blood pressure. Maintaining a healthy weight has been linked to reduced blood pressure in some studies. Lowering your waist size may benefit you as well. A large waistline (greater than 40 inches for men, 35 inches for women) increases the risk for heart disease even if you don't have other risk factors such as high cholesterol, physical inactivity, or smoking.
7) Exercise Regularly
Exercise is important for overall health, including heart health. Lowering your blood pressure through exercise can include walking, jogging, or biking. The key is to find an activity that you enjoy and will stick with it. You should also aim for 150 minutes of moderate-intensity physical activity each week in bouts of 10 minutes or more. Lowering your blood pressure through exercise will help lower the risk factors associated with high blood pressure such as obesity, diabetes, and high cholesterol.
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