10 Ways to Lower Your Blood Pressure Naturally

High blood pressure is a common yet dangerous condition that can lead to heart damage and other serious health issues. While taking the correct prescribed medicine from your health practitioner is essential, there are some additional things you can do to try and lower your blood pressure naturally too.
1. Get regular exercise
One of the most effective ways to lower blood pressure is to exercise. Just 30 minutes of walking a day can make a difference, and the more you exercise the better the results.
2. Cut down on salt
While it’s not the case for everyone, sodium intake can play a large role in increasing blood pressure levels. Consider cutting out processed and prepared foods (which are known to be high in salt), and stick to fresh ingredients where you can adjust the amount of salt yourself.
3. Reduce your alcohol intake
Research shows that 16% of high blood pressure cases around the world are a result of drinking alcohol. While any amount of alcohol could cause your blood pressure to increase, limiting your drinking to the recommended amount may help keep your blood pressure in check.
4. Boost your potassium consumption
Potassium is an essential mineral that enables the body to eliminate sodium and reduce the pressure on blood vessels. You can boost your potassium intake by eating plenty of potassium-rich foods such as leafy greens, bananas, oranges, avocados, milk, tuna, nuts and seeds.
5. Lower your stress levels
While we all experience stress throughout our lives, ongoing chronic stress can cause your heart to beat faster and blood vessels to contract, which in turn raises your blood pressure. Try listening to calming music, meditating or deep breathing to manage your stress levels better.
6. Snack on some dark chocolate
Dark chocolate is filled with flavonoids that help relax blood vessels, lower blood pressure and reduce your risk of stroke. Make sure to choose dark chocolate that’s at least 70% cacao to experience real benefits.
7. Lose some weight
A 2016 study found that losing 5% of your body mass could significantly lower high blood pressure. By losing weight (especially through exercise), you enable your blood vessels to expand and contract more effectively, making it easier for your heart to pump blood throughout the body.
8. Eat blueberries
Blueberries and other types of berries are superfoods packed with polyphenols, which can help lower blood pressure, improve insulin resistance, and reduce the risk of stroke and heart conditions.
9. Eat a magnesium-rich diet
Magnesium has been found to combat high blood pressure. Add more fresh vegetables, dairy, chicken, meat, and whole grains to your diet to increase your magnesium intake.
10. Reduce added sugar and refined carbs
Sugar and other refined carbohydrates (such as white flour and pasta) may result in raised blood pressure. Some studies indicate that sticking to a low-carb diet could improve your blood pressure levels.
A note on herbal remedies:
There are a number of herbal remedies and supplements that are commonly recommended for their ability to lower blood pressure. These include aged garlic extract, fish oil, hibiscus tea and ginger amongst many others. While some of these may be helpful, it’s important to remember that very few studies have proven their efficacy. So before you try any natural remedies, always consult your healthcare provider first.
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High blood pressure is a common condition that affects a large number of people across the world. While prescribed medication is available to treat high blood pressure, there are also a number of natural techniques you can try to lower your blood pressure.