Learn the 10 best ways to reduce blood pressure! Every year, a lot of people gets diagnosed with high blood pressure. Some of them need to maintain taking medications to keep the levels down. Having high blood pressure can lead to higher risks of developing harmful diseases.
Some who have the condition end up with poor blood circulation or acquiring some damage to the muscles and tissues around or of the heart. There are also those who end up suffering from heart attacks and stroke.
The consequences of such are high which is why there are now a lot of ways to reduce blood pressure available to the public. These ways can be in the form of medicine. However, if you want complete change over yourself, there are lifestyle changes available as well.
Some Natural Ways to Reduce Blood Pressure
There are a lot of ways to reduce blood pressure that you can do to help yourself. Here are some of the best methods that you can use:
1) Lose those extra weights
One of the most effective ways to reduce blood pressure out there that will surely help you is to reduce your weight. If you have hypertension, it will be much more dangerous if you have that unneeded weight. If you are taking medication for your hypertension, losing some weight will make the effects of the medication more prominent and effective.
2) Do some exercise
You don’t have to exercise daily. In fact, it is advisable to exercise straight for three to four days and take the next day as your rest day. Just make sure to commit to the exercise regularly. You don’t have to go all out either. Just some daily walking or a few times at the gym weekly will do.
The important thing is that you are moving. When you exercise, you are adding another one of the many ways to reduce blood pressure. Exercising can help regulate your blood pressure and can help your blood circulate better.
It will also help boost your general health. Moreover, exercising also help you remove depression and stay away from bipolar symptoms.
3) Eat a balanced and healthy meal
Another one of the ways to reduce blood pressure that you can follow to help keep your blood pressure in order is to eat a balanced diet. Avoid eating foods with too much fat. In fact, if you can stick to fruits and vegetables, fiber-rich foods. These foods will help alleviate the effects of hypertension as well as keep your overall health in good hands.
You must also measure that number of calories that you are eating. You can keep track of what you are eating daily by jotting all the foods you eat daily on a food diary.
That way you can monitor what you eat and avoid eating those that are harmful to you. There are lot of healthy foods available, one of them is Sauerkraut. It is very nutritious and healthy food.
4) Practice your breathing
Just set some time for yourself. Just a few minutes for yourself daily to relax and just breathe. Of all the ways to reduce blood pressure available, this can be the easiest. Whether you are at home, at work, or anywhere you want, just sit down and breathe deeply.
Doing breathing exercises can help decrease the levels of your stress hormones. When you feel stressed, your stress hormones increase which also causes renin, the enzyme that increases blood pressure, to raise. Therefore, it is highly important that you keep your stress at bay. Stressors are everywhere so, you better to learn to manage them.
5) Remove or reduce sodium in your diet
When you have hypertension, it is very important that you must reduce or remove any sodium in what you eat. It is because sodium can increase the levels of your blood pressure. If you want to be healthy, one of the best to ways to reduce blood pressure is to cut off on the sodium.
In fact, if you lessen your sodium intake you can significantly lower the levels of your blood pressure as well. Hence, before you buy any product, look at the nutritional content and see to it that the sodium is low.
6) Increase your potassium intake
While decreasing your sodium intake, you must also increase your potassium intake. Potassium can help reduce your blood pressure.
You can add in some green leafy vegetables on your meal as well as some mushroom which are both great sources of potassium. You must limit your intake at maximum 4700 mg per day though as recommended.
7) Indulge on garlic and herbs
Garlic and a lot of herbs are well-known blood pressure reducers. So, if you are thinking of effective ways to reduce blood pressure, count eating garlic and herbs one of them.
Whenever you cook something, try mixing in some garlic or cinnamon. These are well-known for reducing blood pressure as well as alleviating diabetes, a condition that can also complicate hypertension.
8) Increase your intake of omega-3
Omega-3 fatty acids are well-known to be good for the heart and the blood pressure. Whenever you decide to buy and eat fish, make sure to choose those rich in omega-3 such as salmon, thought, mackerel, and others.
If fishes are not your thing, or you are a vegetarian, you and indulge on omega-3 by eating fortified eggs that are rich in these fatty acids.
9) Lessen your drinking of alcohol
Another one of the surefire ways to reduce blood pressure is to decrease your intake of alcohol drinks and beverages. Alcohol can increase your blood pressure, so cutting back on it will be a great help.
If you cannot completely avoid drinking alcohol, make sure to drink only one glass per day maximum if you are female and maximum of two glasses a day if you are male.
10) Stop smoking
No matter what condition it is, smoking cigarette or tobacco is never known to a wonderful way of treating anything, much less one of the great ways to reduce blood pressure.
In fact, if you want to decrease your blood pressure, make sure to quit smoking. If you find it difficult to quit, keep motivating yourself and go for a dark chocolate bar instead or some mint.
There are much more ways to reduce blood pressure that you can do to help yourself. If you want to ensure proper health for yourself, then don’t neglect your hypertension. Remember that these natural ways are better than medications to reduce high blood pressure. It is up to you to help yourself.
Quick tip: Live a healthier life with these best health tips.
There are many other options available to reduce blood pressure. But, these are the best ways to reduce blood pressure. Most people around us wanted to know these ways. So, share this article with your friends. SHARE IF YOU CARE!