10 Tips for Lowering Your Blood Pressure Naturally

Do you need some tips for lowering blood pressure naturally? It’s easier than you think. It all starts with a healthy diet and positive exercise habits. – and there may even be some chocolate in it for you. Yes, you read that right!

 

Exercise Regularly

Vigorous physical activity for at least 150 minutes per week can do wonders for your blood pressure. And many aerobic exercises, such as walking, jogging, or cycling, will do the trick. So pick whichever one you find the most fun! And if you want to drill down, add some moderate- to high-intensity muscle-strengthening activity at least twice a week. Many of us are sedentary at our desks all week. Even light-intensity activity, such as a short walk or some quick stretches in the middle of the work day, offsets the downsides of long periods of sitting.

If you’re starting a new routine, follow these tips on how to ease into your new workout routine, deal with sore muscles, and avoid getting injuries. It’s also good to consider what foods to eat before or after your workouts.

 

Follow the DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH diet is high in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.  According to the National Heart, Lung, and Blood Institute, the DASH diet significantly reduces blood pressure. The DASH diet limits foods that are high in salt, added sugar, and saturated fat, such as fatty meats and full-fat dairy products.

 

Reduce Sodium Intake

High sodium levels contribute to hypertension. Limiting sodium consumption to less than 2,300 milligrams per day (or 1,500 milligrams for individuals with high blood pressure) can help lower blood pressure. Reducing salt intake isn’t hard. It just requires reading food labels to choose low-salt or no-salt-added options, using spices other than salt when cooking, and choosing prepared foods without salt, such as plain fresh or frozen vegetables, fresh skinless poultry, fish, and lean cuts of meat. When eating at restaurants, ask for dishes with little or no salt. 

 

Increase Potassium-Rich Foods

Foods high in potassium, such as bananas, oranges, spinach, and avocados, can counterbalance the effects of sodium and help lower blood pressure. The American Heart Association recommends aiming for 3,500 to 5,000 milligrams of potassium daily. Potassium counters the effects of sodium because it causes you to lose sodium through urine. Potassium also makes the walls of your blood vessels more elastic and puts less pressure on them, another effect that can lower blood pressure. However, increased potassium can harm those with certain health conditions, so discuss an increase in potassium intake with your doctor first. 

 

Limit Alcohol Consumption

Too much alcohol is not suitable for your blood pressure. Men should not consume more than two drinks per day, and women should not consume more than one drink per day. Consider exchanging it for a mocktail that’s well-suited to your health requirements. 

 

Quit Smoking

Smoking damages blood vessels and increases the risk of heart disease. Quitting smoking not only improves overall health but also helps lower blood pressure. The effects on blood pressure also apply to e-cigarettes due to their nicotine.

 

Stress Less

Chronic stress can contribute to high blood pressure. Engage in stress-reducing activities like meditation, deep breathing exercises, or hobbies that help you relax. Here’s a list of de-stressing places you can visit in San Diego to relax and unwind.

 

Limit Caffeine Intake

Caffeine can cause higher blood pressure in some individuals. If you are sensitive to caffeine, limiting your intake to lower your blood pressure may benefit you, but everyone is different, so experiment and see what works. 

 

Get Enough Sleep

Lack of sleep and poor quality sleep can elevate blood pressure. The average adult needs 7-8 hours of uninterrupted sleep each night to support healthy blood pressure levels. Some people need more, 9 or 10 hours per night. Do you have trouble sleeping? Read our soothing suggestions designed to assist you in getting the restful sleep you require.

 

Eat Some Chocolate

Chocolate is rich in flavanols, which relax blood vessels and improve blood flow. In fact, research suggests that consuming dark chocolate regularly could be positive for your blood pressure!

 

Final Words

Managing blood pressure can be an easy task. Support your health and pave the way for a healthier lifestyle by adjusting your routine. Always consult your doctor before making any significant changes, ensuring that your journey toward lower blood pressure is tailor-made to your needs. Keep an open mind, stay positive, and embrace the healthier life you’re building!

We hope you’ve found these tips for lowering blood pressure helpful. For more health advice, look at our Healthy Lifestyles articles!

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Healthy Lifestyles Seniors & Caregivers Women's Health
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