8 Proven Natural Ways to Reduce High Blood Pressure

Hypertension is prevalent in the youth due to some of the various activities hence developing high blood pressure.

It is therefore true that medication assists; however, there exist natural approaches to reducing BP that can be tried out.

Here are 8 ways to keep your BP in control without simply consuming the proper pills. All of these changes are relatively simple to incorporate into your day, yet will have quite a dramatic effect on your overall health.

1. Increase Potassium Intake

The mineral assists in controlling the amount of sodium in the body thereby reducing BP. Saying goodbye to the white stuff and turning to bananas, avocados, spinach and sweet potatoes can do wonders. They can be easily incorporated into meals and snacks you take during the day and they are as follows. A diet that implies consuming more potassium is a natural way of regulating blood pressure and therefore is an effective way of strengthening the heart.

2. Nut Butter for Heart Health

Almond and peanut butter which are known as nut butter can be eaten to try and reduce one blood pressure. Nut butter has many nutrients such as fats, proteins and magnesium which are effective in the reduction of pressure in the arteries and increased blood circulation. It is also very versatile since a spoonful put on the toast or mixed in a smoothie is a great supplement to the diet. Pick natural products and those that do not have added sugar and salt, thus, a tasty means of controlling blood pressure without the use of drugs.

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3. Cut Down on Sodium

Sodium, especially the one which is added to most of the processed foods, is a significant cause of high blood pressure. Lowering sodium intake is one of the measures that you can apply and is likely to make a difference in BP levels within the shortest time possible. However, to begin with, one can learn to read some labels and avoid consuming too many foods, opting for fresh or frozen instead, one must try to prepare his/her meals at home since this way one has control over how much salt to put into the food. Any decrease in sodium intake can greatly lower BP, irrespective of the actual degree of its decrease.

4. Exercise Regularly

Exercise is probably one of the most effective approaches that can be taken to reduce the severity of High blood pressure. To enhance the force or efficiency of pumping blood one should take part in exercises such as 30 minutes walk, jog or swim. This assists to lessen the stress on your arteries. As it has been established, basic activities can go a long way in reducing BP and improving the heart’s health.

5. Manage Stress Effectively

Closely related to high BP, chronic stress can excite stress hormones that cause constriction of blood vessels and increased rate of heartbeat. One must pay much attention to controlling stress to have a healthy BP. Practices like deep breathing, meditation and yoga relieve the mind and body and stress has less of an effect on the blood pressure. Spending some time for leisure and doing things that one loves can also contribute to the same in a big way. If you learn how to manage stress properly, then you will stand to benefit because your heart shall be shielded and your blood pressure regulated.

6. Limit Alcohol Consumption

This is all the more possible because even though moderate alcohol use seems to be beneficial to health in certain ways, having high blood pressure is a definite consequence of overindulgence. Drinking no more than one standard drink per day for women, or two for men, can reduce BP. They also obscure the effects of BP medicines, cause excessive weight gain which is bad for the heart, and worst of all, high amounts of alcohol can lead to high amounts of BP. Reducing alcohol consumption keeps the blood pressure healthy and has further benefits regarding the person’s health.

7. Maintain a Healthy Weight

Obesity adds pressure to your heart thus making the blood pressure to be high. Reduction in hypertension-related complications can also be made even when a person manages to shed even five pounds. Emphasis on weight loss and weight management by consuming adequate calories as well as engaging in adequate amounts of physical activities. When you are being fashioned, you set about losing some weight and this in turn comes along with reducing the BP level which will motivate one to continue with a healthy diet regime. It has been established that this is one of the few natural ways of controlling high blood pressure in the long term.

8. Get Quality Sleep

There is evidence that sleep is very essential when it comes to controlling arousal levels of blood pressure. Thus, if one gets inadequate sleep or has a poor quality of sleep, the blood pressure rises and you are likely to develop hypertension. Sleep at least 7-9 hours because when your body is asleep, it is working to restore and heal itself. Getting into a routine of going to bed and waking up should also be followed while the sleeping environment should also be good and screens avoided at night. Having a good night’s sleep is another aspect that people tend to overlook yet forms a big part of the natural management of BP.

Conclusion

Natural ways of reducing the pressure are easy, provided one is determined and sticks to these changes permanently. Eating right, exercising, managing stress levels, and taking other preventive measures such as will assist you in dropping your blood pressure. Little changes which are made daily can be effective in making one healthier which in the process will decrease the chance of having heart issues.

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