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Lower Blood Pressure Naturally - 10 Effective Ways
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1. Try these medicinal herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments. Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure: •Black bean (Castanospermum australe). • Cat’s claw (Uncaria rhynchophylla). • Celery juice (Apium graveolens). • Chinese hawthorn (Crataegus pinnatifida). • Tea (Camellia sinensis), especially green tea and oolong tea . • Maritime pine bark (Pinus pinaster) Increasing your activity level can be as simple as:
• Using staircase instead of escalator. • Walking instead of driving .• Doing household chores. • Gardening.• Going for a bike ride. • Playing a team sport .Just do it regularly and work up to at least half an hour per day of moderate activity.
2. Lose weight if you’re overweight.
If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.
3. Cut back on sugar and refined carbohydrate.
Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your 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 Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because you’re consuming more protein and fat. 4. Eat more potassium and less sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure
So many foods are naturally high in potassium.Here are a few:
• low-fat dairy foods, such as milk and yogurt.
• fish.
• fruits, such as bananas, apricots, avocados, and oranges. • vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach.
5. Eat less processed food.
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home. Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
6. Stop smoking.
Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate.
7. Reduce excess stress.
We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure. Listening to music daily has also been shown to reduce systolic BP
8. Try meditation or yoga.
Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress.
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
9. Eat some dark chocolate.
Yes, chocolate lovers: Dark chocolate has been shown to lower BP.
people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate.
10. Increase activity and exercise more As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure. Increasing your activity level can be as simple as: • Using staircase instead of escalator. • Walking instead of driving .• Doing household chores. • Gardening.• Going for a bike ride. • Playing a team sport .Just do it regularly and work up to at least half an hour per day of moderate activity.
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