How To Lower High Blood Pressure Naturally

How To Lower High Blood Pressure Naturally


How to Lower High Blood Pressure Naturally People with hypertension, often need several
medications to lower high blood pressure. But lifestyle changes can ratchet it down
too, and possibly even eliminate the need for drugs. So, if you’ve been diagnosed with hypertension,
you should work with your physician to try various things that might help you lower your
blood pressure without the use of medications. Here are 8 natural ways you can lower high
blood pressure naturally! Number 1 – Cut Salt People with normal blood pressure, moderately
high blood pressure, and full-fledged hypertension can substantially reduce their blood pressure
by cutting salt intake. The Dietary Guidelines recommend that people
with hypertension limit their intake of salt to less than 1,500 milligrams a day, but you
should try to limit that to 600 milligrams. We get most of our sodium from processed foods,
so stick with whole foods instead. When you do eat foods with nutrition labels,
be sure to check their sodium content. Number 2 – Increase Your Potassium Intake Now you know that eating too much salt can
raise blood pressure, but most people aren’t aware of the benefits of potassium, which
counters sodium’s bad effects. Unfortunately, most people don’t get enough
potassium. People with hypertension may especially benefit
from upping the amount of potassium in their diet. Adults should get at least 4.7 grams a day. You can easily get your daily requirement
by eating bananas, baked potatoes with skin, orange juice, and avocados. Number 3 – Exercise More By following current guidelines on exercise,
30 minutes a day, you can bring down your blood pressure significantly. If you’ve been sedentary, try aerobic exercise
to reduce your systolic pressure (the top number) by three to five points, and the diastolic
pressure (the bottom number) by two to three points. Pick something you like, whether it’s walking,
running or swimming, and stick with it! Number 4 – Cut Back On Alcohol Research has found that consuming more than
two drinks a day, increases the risk of hypertension for both men and women. If you do have a drink on occasion, enjoy
your alcoholic beverage with a meal, which may blunt its effects on your blood pressure. Number 5 – Skip Caffeine Coffee has some health benefits, but lowering
blood pressure isn’t one of them. Caffeine can cause short-term spikes in blood
pressure, even in people without hypertension. If you have high blood pressure, it’s a
good idea to moderate your caffeine intake to about two cups of coffee per day. You can check whether you’re sensitive to
caffeine’s blood-pressure-boosting effects by checking your blood pressure before, and
within a half hour after consuming your caffeinated beverage. If it increases by 5 or 10 points, you could
be caffeine sensitive! Number 6 – Indulge in Dark Chocolate Turn to dark chocolate to help combat your
blood pressure when your sweet tooth asserts itself. Unlike milk chocolate, dark chocolate is rich
in flavonoids that keep your arteries flexible, preventing the increases in pressure that
come with stiffer blood vessels. However, portion control is important! Up to three ounces of dark chocolate a day
is optimal. Number 7 – Include Flaxseed in Your Diet Flaxseeds are rich in many nutrients and in
fiber, and adding them to your diet may be one simple way to lower high blood pressure
naturally. Flaxseed’s effects on blood pressure are
likely due to its high content of omega-3 fatty acids. Sprinkle 2 tablespoons of flaxseed over your
cereal in the morning, and mix 2 tablespoons into your yogurt or other food later in the
day. Number 8 – Lose Weight Excess weight makes your heart work harder. This extra strain can lead to hypertension,
while losing weight lightens your cardiovascular load. Research has consistently shown that dropping
just a few pounds can have a substantial impact on your blood pressure. Therefore, if you’re overweight or obese,
losing weight may be enough to get your blood pressure under control. Thanks for watching! If you enjoyed this video, don’t forget
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