High blood pressure, also known as hypertension, is a condition that occurs when your blood pressure is consistently elevated. When your blood pressure is high, it puts stress on your arteries and causes them to narrow and stiffen. This excess stress can lead to damage in the smaller blood vessels throughout your body. Left untreated, high blood pressure can lead to life-threatening complications such as heart attack, stroke or kidney failure. Fortunately, there are many ways to lower your blood pressure naturally. In this article, you will learn how to lower your blood pressure safely and effectively.
What is the normal blood pressure range?
Blood pressure is the force of blood against the walls of the arteries. Normal blood pressure is defined as a reading below 120/80 mmHg (millimeters of mercury). Normal blood pressure is important because when it’s high, it can cause serious damage to your arteries and other organs, increasing your risk of heart disease, stroke and kidney disease. The higher your blood pressure, the higher your risk of heart disease, stroke and kidney disease. According to the American Heart Association, more than 75 percent of U.S. adults with high blood pressure don’t know they have it.
Safer ways to lower your blood pressure
Research shows that a combination of dietary and lifestyle changes can be effective in lowering your blood pressure, even if you’re taking medication. These changes are meant to supplement your medication and help lower your blood pressure even more. Stay hydrated - Drinking enough water can help lower your blood pressure by about two points. - Get more sleep - Getting eight hours of sleep a night can lower your blood pressure by two points. - Avoid artificial sweeteners - Artificial sweeteners can increase blood pressure in some people, so it’s best to avoid them if you have high blood pressure.
Diet changes that help you lower your blood pressure
- Eat more leafy greens - Leafy greens such as spinach, kale and Swiss chard are rich in magnesium and calcium, two nutrients that can help relax the smooth muscles and blood vessels. - Cut down on processed foods - Processed foods are high in sodium, which can cause your blood vessels to tighten. - Consume more fish - Eating fish twice a week can reduce systolic blood pressure by three to five points. - Stay hydrated - Drinking enough water can help lower your blood pressure by about two points. - Get more sleep - Getting eight hours of sleep a night can lower your blood pressure by two points. - Avoid artificial sweeteners - Artificial sweeteners can increase blood pressure in some people, so it’s best to avoid them if you have high blood pressure.
Exercise changes that help you lower your blood pressure
- Start a regular exercise program - Regular exercise can lower systolic blood pressure by an average of 10 points. - Avoid intense exercise - Exercising too intensely can cause your blood pressure to rise. - Choose a low-impact exercise - Exercises like swimming, cycling and yoga can reduce your blood pressure. - Eat a healthy diet - Healthy eating can help lower blood pressure by as much as five points.
Other natural ways to lower your blood pressure
- Relax - Relaxation can lower blood pressure naturally. - Meditate - Meditation has been shown to lower blood pressure in some people. - Get more sleep - Getting more sleep can lower your blood pressure by as much as five points. - Avoid stress - Stress can increase your blood pressure over time. - Get sunlight - Sunlight can help regulate your blood pressure. - Stay hydrated - Drinking enough water can help lower your blood pressure by about two points. - Get acupuncture - Acupuncture can help lower your blood pressure by as much as five points. - Practice gratitude - More gratitude can help lower your blood pressure by as much as five points.
Which herbs have been shown to lower blood pressure?
Herbs can be helpful for treating high blood pressure, but they should be used alongside your doctor’s advice. - Hawthorn - Hawthorn has been shown to reduce blood pressure by five points. - Ginkgo - Ginkgo can help reduce blood pressure by up to five points. - Bitter Orange - Bitter orange can help reduce blood pressure by up to five points. - Cinnamon - Cinnamon can help reduce blood pressure by up to two points. - Fenugreek - Fenugreek can help reduce blood pressure by up to two points. - Ginger - Ginger can help reduce blood pressure by up to two points. - Turmeric - Turmeric can help reduce blood pressure by up to two points.
Conclusion
High blood pressure, also known as hypertension, is a condition that occurs when your blood pressure is consistently elevated. When your blood pressure is high, it puts stress on your arteries and causes them to narrow and stiffen. This excess stress can lead to damage in the smaller blood vessels throughout your body. Fortunately, there are many ways to lower your blood pressure naturally. Eating more leafy greens, cutting down on processed foods, consuming more fish, drinking enough water, getting more sleep and avoiding stress are some ways that you can naturally lower your blood pressure.
Gordon Kokoma
