Natural ways to lower your blood pressure

High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication. Here are some natural ways to combat high blood pressure.

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 than this reduces your blood pressure even further, according to the National Walkers’ Health Study Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further. Salt intake is high around the world. In large part, this is due to processed and prepared foods.

For this reason, many public health efforts are aimed at lowering salt in the food industry

Many studies have linked high salt intake with high blood pressure and heart events, including stroke

However, more recent research indicates that the relationship between sodium and high blood pressure is less clear One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.

Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.

Potassium is an important mineral.It helps your body get rid of sodium and eases 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 more fresh, 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 and beans. If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.

However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase. In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it. Caffeine may have a stronger effect on people who don’t consume it regularly. If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase. Here’s a piece of advice you can really get behind.

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