7 natural ways to lower blood pressure
A high blood pressure signifies the force of blood pushing against the artery walls is too high and could potentially damage the arteries and increase the risk of heart attack, stroke, heart failure, and kidney failure. However, leading a healthy lifestyle can help reduce blood pressure levels.
Here are a few lifestyle changes you can implement to naturally lower your blood pressure:
- Sleep well: Getting at least six hours of uninterrupted sleep every night can effectively help regulate blood pressure.
- Quit smoking: Smoking causes extensive damage to the inner lining of the blood vessels and increases blood pressure.
- Reduce salt intake: A low-sodium diet is the most effective way to lower blood pressure levels. Avoid processed foods as they contain very high amounts of sodium.
- Do some exercise: Physical activity, particularly aerobic exercises, increases blood flow, encourages the formation of new blood vessels, and helps lower blood pressure.
- Lose some weight: Excess weight increases the likelihood of developing high blood pressure. Therefore, blood pressure problems are common among overweight and obese individuals.
- Increase potassium consumption: A daily intake of 3,000 to 3,500mg of potassium through foods such as tomatoes, bananas, avocados, and other vegetables can help reduce blood pressure.
- DASH diet: The “dietary approaches to stop hypertension” diet includes vegetables, fruits, whole grains, and low-fat dairy products that help lower blood pressure levels. However, it is essential to consult a dietitian before starting the DASH diet to ensure it is right for you.