Nearly half of American adults are living with high blood pressure, which can lead to serious complications, such as stroke and heart disease. Whether you have high blood pressure or hope to avoid it, there are plenty of natural ways to lower it. Here’s a look at eight habits that can help you lower your blood pressure and live a healthy life.
- Exercise Regularly
One of the best ways to lower your blood pressure is exercise. If you commit to exercise on a regular basis, you’ll strengthen your heart and in turn, help it pump blood and reduce the pressure in your arteries. Keep in mind that you don’t have to run a marathon every day. Even 30 minutes of low-impact exercise each day can be effective.
- Eat Less Salt
While salt can add flavor to many foods, it has proven to increase the risk of high blood pressure and heart disease. Instead of salt, use garlic, lemon juice, and nutritional yeast to give spruce up your meals. Also, cut back on processed foods and make an effort to eat fresh foods with minimum to no sodium.
- Limit Alcohol Consumption
Drinking excessive amounts of alcohol can increase blood pressure and a number of chronic conditions. Reducing your alcohol consumption is a great way to lower your blood pressure. You may want to reserve your cocktails for special occasions. If you’re having withdrawals, you can always make tasty non-alcoholic alternatives.
- Load Up on Potassium
Potassium is a mineral with the ability to reduce sodium in your body and alleviate pressure on your blood pressure, which will decrease your blood pressure as a result. Potassium-rich foods are usually fresh instead of processed and include leafy green veggies, bananas, salmon, and nuts. Try to increase your potassium intake by experimenting with foods and recipes you may not be used to.
- Manage Stress
Research has shown that high-stress levels can cause high blood pressure. The good news is there are a number of ways you can reduce it. Meditation, walking, deep breathing, listening to soothing music, and spending time with loved ones are all stress management techniques that can help you achieve a less stressful lifestyle.
- Get a Good Night’s Sleep
Sleep deprivation has been linked to high blood pressure. If you’re having trouble sleeping soundly, set a regular sleep schedule. Also, make sure you sleep in a comfortable, dark room without distractions like a television or radio. In addition, you might want to invest in a higher-quality mattress and avoid eating or drinking too close to bedtime.
- Lose Weight
If you’re overweight, shedding some pounds can do wonders for your blood pressure. A healthy weight can allow your blood vessels to expand and contract more effectively and simultaneously lower your blood pressure. The ideal way to lose weight is to commit to a nutritious, well-balanced diet and regular exercise routine.
- Quit Smoking
Whether you’re a daily smoker or smoke on occasion, quitting is vital. Not only can it improve your blood pressure, it may reduce your risk of life-threatening conditions like lung cancer. If you’re having trouble quitting, you can try over-the-counter aids, like patches and gums, or find a medically supervised program or support group.
By taking steps to lower your blood pressure, you can prevent heart disease and stroke while improving your overall physical and mental well-being. If you’re still dealing with high blood pressure despite following these tips, consult a doctor about next steps.
