8 Natural Ways to Lower Blood Pressure.

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👉 8 Natural Ways to Lower Blood Pressure.
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How to lower blood pressure naturally?

The term “lifestyle change” implies that you will need to change your habits to lower your blood pressure. Broadly speaking, these modifications are natural — drug-free — ways to lower blood pressure. Here are 8 effective methods to help you maintain a healthy lifestyle to lower your blood pressure naturally.

1. Eat less salt
“Cutting your salt intake is probably the most important way to lower your blood pressure. Studies have shown that a low-sodium diet has the same effect as one and a half to two blood pressure medications,”

The average American consumes 3,500 mg of sodium a day — far more than the American Heart Association recommendation of no more than 1,500 mg, or about one teaspoon, of salt. Because this amount is so strict, Cleveland Clinic sets the limit at 2,300 mg. “The difference in effect is only a drop of 2 to 3 mmHg,” says Dr. Laffin. “At minimum, we recommend lowering sodium intake by at least 1,000 mg per day.”

2. Lose weight
Excess weight increases the likelihood of developing high blood pressure. More than half of U.S. adults are overweight. Losing any amount of weight is a good thing.
IMPACT: Every loss of 2.2 pounds should result in a drop of 1 mmHg in blood pressure.

3. Limit alcohol use
Men should limit alcoholic beverages to two drinks a day. Women should have no more than one a day.
IMPACT: If you have hypertension and regularly drink more alcohol than recommended, reducing your intake may drop your blood pressure as much as 4 mmHg.

4. Consume more potassium
A diet high in fast foods, processed foods, carbohydrates, potatoes and meat is likely to be low in potassium, contributing to high blood pressure. A daily intake of 3,000 to 3,500 mg of potassium through foods such as bananas, tomatoes and other vegetables is recommended.
If you have significant kidney disease, you should be careful not to consume too much potassium, because your kidneys may not be able to eliminate it, says Dr. Laffin.
IMPACT: If you have hypertension, increasing potassium intake to recommended levels should drop your blood pressure 4 to 5 mmHg.

5. Adopt the DASH diet
The Dietary Approaches to Stop Hypertension (DASH) diet was created specifically to lower blood pressure. It emphasizes fruits, vegetables, whole grains and low-fat dairy. People who adopt the DASH diet usually meet low-sodium and high potassium guidelines, and may lose weight, as well. Research on this diet is so positive that it is now considered one of the most important non-pharmaceutical measures for controlling hypertension.
IMPACT: The DASH diet can drop systolic pressure up to 11 mmHg.

6. Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.
7. 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 unhealthful food that can adversely affect blood pressure.

8. Exercise regularly
Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

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