Here’s 9 cost free ways of lowering your blood pressure (BP) naturally. These tactics could keep you from having to take prescription medications.
Exercise: Is one of the best ways of lowering your BP naturally because it has many benefits besides reducing blood pressure. If your doctor gives you the OK then slowly introduce aerobic exercise into your daily regime. Increase the time and intensity with the goal of reaching at least a 30-minute workout most days of the week.
Stop smoking: Even though smoking does not cause high blood pressure it can add to your to your overall health risk. Smoking is the main cause of atherosclerosis. It injures the blood vessel walls and increases hardening of the arteries. Your risk of a heart attack is reduced after the first year of not smoking.
Reduce your salt consumption: It has long been known that excessive salt intake contributes to high BP. All you have to do to lower your blood pressure naturally is to keep your salt consumption to less than 2,000 milligrams a day or about 1 teaspoon of salt. Processed foods are most likely to contain high amounts of sodium. These include canned soups, processed cheeses, soy sauce and frozen dinners.
Read the labels and select foods with low sodium. Include fruits, vegetables and low-fat dairy products in your diet: Add an extra fruit or vegetable to your meal and keep the size of your meat portion to 6 ounces or less. Try to have two meat free dinners a week. Although fatty diets do not directly affect your blood pressure they will cause an increase in cholesterol, which increases the risk for heart disease. Maintaining a low fat diet will also help you maintain a normal weight which will, in turn, helps to lower your blood pressure naturally.
Limit alcohol consumption: You can drop your numbers by 5-10 mmHg just by watching how much you drink. For women this means no more than one 12-ounce beer, one 5-ounce glass of wine or 1.5 ounces of 80 proof hard liquor per day. These amounts can be doubled for men.
Decrease Stress and Anxiety: Stress is another factor that is known to contribute to the problem and although this isn’t as easy to control as some of the other factors there are some steps you can take to try to keep it under control. Keeping your cool and controlling your anger are just two examples. Breathing exercises can also help. Try to avoid stressful situations as much as possible.
Lose Weight: Another great way of lowering blood pressure naturally because of the many other health benefits. There’s a direct connection between being overweight and having hypertension. The more overweight you are, the greater the risk. Start by cutting out snacks and junk food and watch the calories of the foods you eat.
Caffeine and Blood Pressure: Contrary to popular opinion, caffeine does not elevate blood pressure permanently. You should be able to drink coffee, tea and other beverages containing caffeine without concern that they will cause a lasting elevation of BP. If, however, you are sensitive to caffeine or have heart disease you should consult your physician.
Eat foods rich in potassium. Studies have shown that those who consume more potassium have lower blood pressures that those who don’t. Foods that provide abundant potassium include fruits such as watermelon, cantaloupe, oranges, bananas, and orange juice. For your vegetables you can eat potatoes, spinach, and zucchini. NOTE: If you’re taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.
