High blood pressure (hypertension) makes you more likely to have a heart attack, kidney failure, or stroke. It’s critical to understand your statistics because, if you have high blood pressure, you’ll want to lower them. Consult your doctor to determine the best methods for lowering your blood pressure. Here are a few other ideas they might have. This article deals the top 13 incredible methods for lowering high blood pressure.

However, there is some good news. Even without medicine, there are several things you may do to naturally lower your blood pressure.

BP check

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The following are the top 13 incredible methods for lowering high blood pressure.

Know what your blood pressure is

Having your blood pressure checked by a doctor is the greatest approach to finding out what your readings are. You have high blood pressure if your pressure is 140/90 or above. Your doctor may advise you to lower your blood pressure if you have certain medical conditions.

Maintain a healthy weight

Your blood pressure can arise when your bodyweight rises. In reality, being obese increases your chances of developing high blood pressure compared to being at your ideal weight. Across the world, a minimum of around 70% of adults are overweight because of lifestyle changes. By losing weight, you can minimize your blood pressure risk. Even minor weight loss can have a significant effect in preventing and treating high blood pressure.

Healthy weight

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Regular Exercise

Your heart and breathing rates increase over time when you engage in any type of physical activity. This aids in the strengthening of your heart, allowing it to pump with much less effort. As a result, the pressure on your arteries is reduced, and your blood pressure remains normal.

Exercising might be as simple as taking the Yoga, Basketball, Dennis, Stairs, Jogging, Dancing, Bicycling, Swimming, Walking or biking, doing housework, or participating in a team activity.

Walking

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Maintain a balanced and healthy diet

A balanced healthy diet that includes plenty of fruits, vegetables, whole grains, nuts, and seeds while being low in salt, saturated fat, added sugar, and cholesterol is essential. There is a diet that is specifically designed to reduce blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension) is what it’s called. If you need assistance making dietary adjustments, talk to your doctor or book an appointment with a nutritionist.

To reduce high blood pressure, including the following foods in your diet: Beets, beet greens, and beet juice, amaranth, beans, beets, beet greens, and beet juice Berries, Broccoli, Carrots, Celery, Chia and flax seeds, Citrus fruits, Greek yoghurt, Herbs and spices, lentils, Pistachios, Pumpkin seeds, Salmon and other fatty fish, Spinach, Swiss chard, Tomatoes and tomato products.

Fruits and Vegitables

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Dark Chocolate should be consumed

Blood pressure has been known to be lowered by dark chocolate with 60 to 70% cocoa. Consuming one to two-pieces each day may help lower blood pressure and inflammation, lower the risk of heart disease. Dark chocolate flavonoids dilate (or widen) your blood vessels, allowing them to function more freely.

Dark Chocolate

Consume less sodium in your diet

When people consume a high-sodium diet, their blood pressure rises. It is true that the less sodium you ingest, the better your blood pressure control will be. Consumption of raw sodium salt should be avoided or limited in your diet.

Salt

Reduce the amount of alcohol you consume

Alcohol has both beneficial and harmful effects on one’s health. When drunk in excessive quantities, alcohol’s positive effects are lessened.

A considerable elevation in blood pressure can be caused by drinking more than small amounts of alcohol. Blood pressure drugs may become less effective as a result.

Smoking

Get some deep sleep

When you sleep, your blood pressure usually drops. As a result, if you don’t get enough sleep, your blood pressure will suffer. High blood pressure is more likely in people who don’t get enough sleep. Set a regular sleep routine, exercise during the day, avoid naps, and unwind at night. Sleeping less than 7 hours per night and more than 9 hours per night is linked to an elevated risk of hypertension while sleeping less than 5 hours per night is linked to a significant risk of long-term health problems.

Sleep

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Give up smoking

Your hypertension rises for several minutes after you stop smoking a cigarette. Quitting smoking can help you get back to a healthy blood pressure level. Giving up smoking can help you live a healthier life by lowering your risk of heart disease and improving your overall health. People who give up smoking may live much longer than those who do not.

Smoking

Potassium intake should be increased

Potassium reduces the effects of salt on your system, which helps to relax your blood vessels. Low-fat dairy foods like Apricots,  Avocados,  Oranges, Broccoli,  Cucumbers,  Fish,  Bananas, Greens, Leafy Greens, Milk and Yogurt, Mushrooms, Peas, Potatoes,  Pumpkins,  Spinach, Sweet Potatoes, Tomatoes, and Zucchini are all naturally high in potassium.

Caffeine should be avoided

Caffeine does not affect everyone’s blood pressure. If your blood pressure rises 1 to 10 points in 30 minutes after drinking coffee, you may have to reduce your intake. Caffeine is abundant in coffee, tea, and some other soft drink beverages.

Caffeine

Reduce your stress levels

Identify sources of stress in your life and examine how you might minimize stress by making adjustments. Try yoga, tai chi, meditation, or deep-breathing techniques as a stress-relieving pastime.

Anxiety

Watch blood pressure at home

If your doctor recommends it, keep track of your blood pressure at home. Inquire with your doctor about a suitable gadget. Check with your doctor to show you how to use it properly once you have it. Take your readings at the same time(s) every day, but not shortly after you get up or within 40 minutes of eating, exercising, driving, smoking, or using alcohol or caffeine. Keep track of your measurements and discuss them with your physician for each appointment. Take your gadget with you as well, so your doctor can check that it’s in good working order.

If your hypertension remains high or does not improve after making these changes in lifestyle (the top 13 incredible methods for lowering high blood pressure), consult your doctor about blood pressure treatments. Consult your doctor about different medications and which ones would be most effective for you. More information about hypertension treatment and care can be found here.

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