It’s easy to learn how to naturally lower your blood pressure. But naturally lowering blood pressure requires a commitment to a healthier lifestyle.
Why did you bother?
Hypertension is a major risk factor:
Congestive heart failure,
Visual impairment and blindness.
Also, since high blood pressure medications have serious side effects, it makes sense to learn how to naturally lower your blood pressure. Also, you can now start lowering blood pressure from these seven steps.
How to reduce blood pressure seven steps naturally
Eat a healthy diet. To eat healthy alternatives to unhealthy foods and healthy high-fiber foods such as vegetables, fresh fruits and whole grains. From low-fat dairy products, lean poultry and cold-water fish such as salmon, eat high-quality protein. Add heart health supplements, including vitamin D, potassium and omega 3 fish oil capsules to balance minerals.
Reduce your salt intake. Studies have shown that reducing sodium intake between 1,500 and 2,400 mg (1.5 to 2.4 grams) a day can naturally lower blood pressure – which is less than half of the average. But the use of the salt shaker is not only simple, it’s about 15% of the salt. Most sodium is found in restaurants and processed foods.
Exercise every day. Being physically active is one of the most important steps you can take to lower your blood pressure. Just 30 minutes of moderate exercise a day can help you lose weight, control stress, and reduce the overall risk of heart disease.
Lose some weight. Of course, it’s ideal to lose weight permanently and be in the best shape of your body, but studies show that a decrease of 8 to 10 pounds can lower most people’s blood pressure.
If you smoke, quit smoking. Nicotine in all tobacco products can raise blood pressure, damage blood vessels, and have a significant effect on arteriosclerosis and heart disease. But once you quit smoking, a year later, heart attacks and other smoking health risks are reduced.
Limit alcohol intake. Alcohol increases blood pressure in most people. It can also damage your heart, brain and liver. Alcohol also contains calories that can interfere with weight loss. If you drink, drink only in moderation – women drink one cup a day and men drink two cups a day.
Learn how to relax. The stress of long-term stress includes high blood pressure. Daily relaxation techniques, such as meditation or just learning to drop the blues, can significantly lower your blood pressure. After all, nothing is worth worrying about!
Low blood pressure guide
Systolic blood pressure readings, such as 120 or 80 or 120/80. The systolic measures when the vessel wall contracts, and the relaxation measures when the wall relaxes. This is the latest guideline.
Normal: the systolic period is less than 120 / diastolic period less than 80
Prehypertension: systolic pressure 120-139 / diastolic blood pressure 80-89
Stage 1 hypertension: systolic blood pressure 140-159 / diastolic blood pressure 90-99
Stage 2 hypertension: systolic blood pressure 160 + / diastolic pressure 100 +
Take a reading below 120/80. The lower your blood pressure, the better you will feel when you stand up. But even if it’s just a few points to lower your Numbers you can help.
Learning how to naturally lower blood pressure can significantly reduce the risk of heart disease, stroke, kidney damage, alzheimer’s disease and the side effects of high blood pressure.