High blood pressure is a dangerous condition that can damage your heart. It affects 1 billion people worldwide.
But there’s good news! There are a number of things you can do to lower your blood pressure naturally, even without medication.
Here are 10 natural ways to combat high blood pressure:
1. Walk and exercise regularly
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
#BottomLine: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Reduce your Sodium Intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods. Salt has been linked to high blood pressure and heart events, like Stroke. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear. One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
Bottom Line: Most guidelines for lowering blood pressure recommend lowering sodium intake.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.
Moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back!
Bottom Line: Drinking alcohol in any quantity may raise your blood pressure.
4. Eat more potassium-rich foods
Potassium is an important mineral.
It helps your body get rid of sodium and ease pressure on your blood vessels. (Modern diets have increased most people’s sodium intake while decreasing potassium intake).
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
Vegetables; especially leafy greens, tomatoes, potatoes and sweet potatoes
Fruits; including melons, bananas, avocados, oranges and apricots
Dairy, such as milk and yogurt
Nuts and seeds, Beans
Bottom Line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
5. Cut back on caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.
However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase.
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t.
Caffeine may have a stronger effect on people who don’t consume it regularly.
If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.
Bottom Line: Caffeine can cause a short-term spike in blood pressure, although for many people it does not cause a lasting increase.
6. Learn to manage stress
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. 
Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.
Bottom Line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
7. Lose weight
If you’re overweight, losing weight can make a big difference for your heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.
In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Bottom Line: Losing weight can significantly lower high blood pressure. This effect is even greater when you exercise.
8. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.
Bottom Line: There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.
9. Cut added sugar and refined carbs
There’s a growing body of research showing a link between added sugar and high blood pressure.
A study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.
And it’s not just sugar – all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low-carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a six-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people not on a diet.
Bottom Line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low-carb diets may help reduce your levels.
10. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels.
For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day 
Bottom Line: Calcium-rich diets are linked to healthy blood pressure levels. Get calcium through dark leafy greens and tofu, as well as dairy.
Also, Eating Dark Chocolate, Incorporating Foods Rich in Magnessium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains. Garlic and Berries also Reduce Blood Pressure.
(Berries are rich in #polyphenols, which can help lower blood pressure and the overall risk of heart disease)

James Soul John

THINKER. WRITER. DOER Creative writer/Content Provider/Media/Public Policy Strategist, Analyst & Moralist.

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