Are you suffering from high blood pressure?
You are not alone since 116 million American adults suffer from hypertension. It represents almost half the population. As part of this group, you might feel anxious about the consequences.
However, it is easier to decrease blood pressure than you think. If you are curious, our guide can help. Read on as we discuss natural ways to decrease blood pressure today:
1. Eat Less Salt
A low-sodium diet is as powerful as taking two blood pressure medications. However, most Americans consume over 3,500 mg of sodium every day. It is far more than the recommended level of 1,500 mg.
Avoiding sodium is difficult unless you cook everything and opt-out of processed foods. The results are worth your time, so take about 10 to 14 days to adjust to a low-sodium diet. After that, some foods will begin tasting saltier.
2. Consume More Potassium
When you eat processed foods, it likely has low potassium content. Your daily intake should be around 3,000 to 3,500 mg. An easy way to achieve this is by eating bananas and vegetables.
However, be careful of consuming too much potassium when you have a kidney disorder. Your organs may not be able to get rid of it completely.
3. Adopt the Dietary Approaches to Stop Hypertension Diet
The DASH diet is specifically for lowering your blood pressure. It means eating the following food items:
- Fruits
- Vegetables
- Whole grains
- Low-fat dairy
When you adopt this diet, you are likely to lose some weight as well. At the same time, your systolic pressure drops by 11 mmHg. It is what makes DASH one of the most important yet natural ways to decrease blood pressure.
4. Lose Weight
Excessive weight will make you more susceptible to developing high blood pressure. When you lose any amount of weight, you are doing your heart a favor. For every 2.2 lbs of weight loss, your blood pressure drops by an mmHg.
5. Avoid Drinking Alcoholic Beverages
Drinking over two alcoholic beverages a day can make an average man’s blood pressure rise. Meanwhile, women suffer from the same effects after consuming their second mug.
One of the best ways to decrease blood pressure is to limit your alcohol intake. If you can quit the habit, do so.
6. Become More Physically Active
Aerobic activities are highly effective as an alternative to blood pressure medication like Bystolic. When you do aerobic exercises, you are forcing your blood vessels to expand and contract. It allows them to maintain flexibility.
Also, becoming physically active means increasing blood flow while letting new blood vessels grow. Doing 150 minutes of aerobics every week will lower your blood pressure by five to eight mmHg.
Consider including dynamic resistance exercises like bicep curls and isometric resistance exercises as well. They lower blood pressure depending on how often you exercise, as well as your number of repetitions.
Learn More Natural Ways to Decrease Blood Pressure Now
These are some natural ways to decrease blood pressure. Use these tips to maintain your cardiovascular health. It lowers your risk of developing heart disorders in the future.
Did you find this guide helpful? If so, read our other posts for more.
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