How to Reduce Blood Pressure Naturally

BP Chart
Different Stages of Blood Pressure

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Here are some points that will assist you in reducing blood pressure:-

  • Control Diet. Skip foods high in total and saturated fat. Use diets are very high in fruits, vegetables, sea foods and healthy omega-3 rich fat oils.
  • Reduce Caffeine Intake. Go easy on the caffeine. It can raise your blood pressure
  • Loose Weight. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure. Carrying too much weight around your waist can put you at greater risk of high blood pressure
  • Exercise Regularly. 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. Aerobic exercise will have the biggest effect on your blood pressure, but you’ll get even bigger benefits if you combine your regular sweat sessions with a few weight-lifting or resistance-training workouts a week.
  • Use Fish Oil Supplements. One of the main causes of high blood pressure is inflammation in the arteries over time. Study after study has shown consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body.
  • Reduce Salt Intake. Reducing your salt intake to less than the recommended limit of 2,300 milligrams (about a teaspoon) a day may make a big difference in your blood pressure (and even better if you can stay below the American Heart Association’s 1,500-mg daily limit). Even just reducing your sodium intake by 10 or 20% can help.
  • Low Carb Diet Helps. Low-Carb Diet is much effective in lowering blood pressure. A 2012 analysis of low-Carb Diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic.
  • Increase Potassium Intake. Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake. Many foods are naturally high in potassium. Here are a few:
  1. Low-fat dairy foods, such as milk and yogurt
  2. Fish
  3. Fruits, such as bananas, apricots, avocados, and oranges
  4. Vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach
  • Eat Dark Chocolate. Eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the flavoring present in chocolate with more cocoa solids
  • Release Stress. Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol.


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