Blood pressure is the measure of your blood forcing against blood vessel walls. The heart pumps out the blood into blood vessels which carry the blood throughout the body. High blood pressure is also known for hypertension. There are many natural way for you to lower down your blood pressure.
Below is an excerpt of an article that shares the natural ways you can try at home for your Blood Pressure.
Walk and Exercise
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
What’s more, doing even more exercise reduces your blood pressure even further, according to the National Walkers’ Health Study.
Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.
In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
Eat more potassium-rich foods
Potassium is an important mineral.
It helps your body get rid of sodium and ease pressure on your blood vessels.
Modern diets have increased most people’s sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and fresher, whole foods.
Foods that are particularly high in potassium include:
Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
Fruit, including melons, bananas, avocados, oranges and apricots
Dairy, such as milk and yogurt
Tuna and salmon
Nuts and seeds
Beans
Eat dark chocolate or cocoa
Here’s a piece of advice you can really get behind.
While eating massive amounts of chocolate probably won’t help your heart, small amounts may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars?
Lose weight
If you’re overweight, losing weight can make a big difference for your heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.
In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
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