Hypertension, commonly known as high blood pressure, is a condition that affects an estimated 1.3 billion people worldwide. Only a few people have it under control.
Hypertension is a "silent killer." It damages the heart without causing any signs and symptoms until colossal damage to the heart takes place. Therefore, most people with high blood pressure are unaware of their condition. If left uncontrolled, high blood pressure potentially raises the risk of stroke and heart attack.
Blood pressure is 70% lifestyle and 30% medication. It would be best if you worked on making lifestyle changes first before taking pressure medications.
The good news is, there are various ways to lower the risk of blood pressure naturally without the use of medication.
Here are seven natural ways to help you lower your blood pressure naturally.
1. Eat a Healthy Diet
Regulating the number of calories you eat and drink in a day can play a huge part in controlling high blood pressure. By watching your food portion sizes and keeping track of the calories, you may reduce the intake of medications needed to curb high blood pressure.
You can opt for dietary supplements such as Giperium tea to help curb high cholesterol and hypertension. Magnesium, potassium, and fiber found in whole fruits and vegetables, lean meats, legumes, and poultry may help control blood pressure.
2. Walk and Exercise Often
The sure way to ensure your heart stays stronger and pumps sufficient blood is by having a regular exercise routine. Sparing 30 to 60 minutes a day to exercise is a vital part of healthy living.
Along with reducing blood pressure, physical exercises also boost your strength, balance, and mood.
3. Drink Less Alcohol
Alcohol is directly related to most high blood pressure cases globally. Moderate alcohol consumption amounts to a reduction in blood pressure risks. A recommended one drink a day for women and two drinks for men is good enough for your health.
4. Quit Smoking
Every cigarette puff smoked increases your blood pressure because the tobacco chemicals are damaging to the blood vessels.
Quitting cigarette smoking can significantly reduce your risk of heart disease and other health problems.
5. Manage Stress
Chronic stress is a crucial cause of high blood pressure. When you are stressed out, your heart rate beats faster and constricts your blood vessels. Most people react to stress-related issues by drinking, smoking, or eating unhealthy foods that can affect blood pressure.
Studies have linked stress management to lowering blood pressure. Here are some successful stress management tips:
- Listen to relaxing music.
- Avoid work-related stress.
- Manage your expectations.
- Avoid stress triggers.
- Create time to do activities you enjoy.
6. Lose Weight
Losing weight can reduce heart-related issues. By losing excess weight, your heart expands and contracts quickly, allowing the heart's left ventricle to pump blood effectively. Losing weight can be significantly felt after exercising often.
7. Eat Less Salt
Most people consume vast amounts of salt without realizing it. If you have hypertension, a reduction in your sodium intake can help improve your hearts' health.
Health experts recommend the alternative use of herbs and spices to add flavor to your food. Avoid processed foods and choose low-sodium alternatives when necessary.