For every three American adults, one is estimated to have high blood pressure. Around 65 million Americans over the age of 20 have high blood pressure. Scary statistics? You bet. Especially if you consider the fact that, if left uncontrolled, high blood pressure can result in leading causes of death like heart failure, stroke, aneurysm, heart attack, and kidney failure.
Here are the tips to lowering blood pressure naturally:
1. Go easy on the saltshaker.
People consume around two teaspoons of salt a day, an amount that must be lessened for those with high blood pressure. Since a large portion of the sodium you take in is from processed foods, watch out for these. In addition, try using spices, lemon, and salt-free seasoning blends for seasoning what you cook.
2. Improve your diet.
One of the important points in lowering your blood pressure naturally is improving your diet and eating healthier. By limiting the sweets and red meat you take in, and incorporating more fruits, vegetables, low-fat dairy products, and whole grains (the basics of the famed Dietary Approaches to Stop Hypertension - or DASH - diet), you're definitely on your way to lower blood pressure.
Regular physical activity lowers blood pressure naturally and improves blood cholesterol levels. Exercise is important since it will help you maintain a healthy weight; being overweight raises your chances of developing high blood pressure. You will probably notice a decrease in your blood pressure within the first nine or ten weeks of regular exercise (around half an hour at least four or five days a week of physical activities like jogging, cycling, swimming, brisk walking and so on).
4. Decaf, please.
Stay away from caffeine, even if you may find it difficult to function in the morning without your cup of coffee. Caffeine does bad things to your blood pressure by increasing the effects of stress and getting your heart to start pumping like there's no tomorrow. To help lower your blood pressure naturally, get decaf instead.
Close your eyes. Breathe in. Breathe out. Meditation, yoga, and other relaxation techniques can also help to bring your blood pressure down. You can learn these activities from videos or by taking classes.