How To Lower Blood Pressure Naturally

Oct 25, 2023 By Madison Evans

Less than half of those with Hypertension have it under control. The issue is that prolonged Natural Ways to Lower Blood Pressure high blood pressure may strain and destroy the arteries. Heart disease, heart failure, stroke, kidney damage, eyesight loss, memory loss, and cognitive decline are among the health concerns that might follow. Therefore, it is essential to consider high blood pressure. As the first line of defense, try these natural lifestyle modifications to decrease blood pressure. These lifestyle changes are natural approaches to reducing blood pressure. Your physician may prescribe medicine to treat high blood pressure, but there are also a variety of natural alternatives to decrease it. High blood pressure, often known as Hypertension, affects around 50 per cent of individuals in the United States and 30 per cent in the United Kingdom.

Consume Healthy Meals

Diet has a significant impact on general health, including the regulation of blood pressure. Data shows that modifying your diet may be the most effective non-medication method for lowering blood pressure. To aid with blood pressure management, concentrate on consuming a range of:

  • vegetables
  • fruits
  • Brown rice, oats, barley, whole-grain pasta and bread are examples of whole grains.
  • lean protein sources such as legumes, poultry, nuts, and seafood

This diet is frequently referred to as DASH, which stands for Dietary Approaches to Stop Hypertension. Researchers analyzing various research discovered that persons with high blood pressure who adopted the DASH diet dramatically reduced their blood pressure.

Make Your Gut Healthy

The gut microbiome refers to the billions of bacteria and other microorganisms in your digestive tract. A gut microbiome with a greater variety of helpful bacteria is typically healthier. Scientists at ZOE have discovered a correlation between the richness of your gut flora and your blood pressure. This extensive investigation discovered that women with high blood pressure had a less diversified gut flora than those with normal blood pressure. It also discovered certain bacteria species connected with Hypertension. You may increase your microbiome variety by consuming more whole grains, vegetables, and fruits, as the DASH diet recommends. These foods include prebiotics, which nourishes the gut microbes.

Exercise

Regular exercise benefits both weight loss and the reduction of high blood pressure. Blood pressure was reduced in the hours after exercise independent of age, gender, or other factors, according to a 2016 study[2]. According to Dr Mehta, this action may result in a 10 to 15 mmHg drop in systolic blood pressure readings. Most physicians prescribe at least 30 minutes of aerobic exercise daily at a moderate level. "Aerobic exercise gradually and consistently raises the heart rate, stretches the heart and arteries, and improves blood flow to the organs," explains Dr Desai. If you cannot exercise for 30 minutes, Dr Desai suggests at least 15 to 20 minutes each day, five to seven days per week. Aerobic exercises include walking, jogging, swimming, utilizing an elliptical machine, cycling, and tennis.

Obtain A Healthy Weight

As your weight grows, so does your blood pressure, so decreasing even a few pounds may significantly impact lowering your systolic blood pressure. Dr Laffin states that the fat cells seen in the abdomen are metabolically active. They emit several hormones that eventually increase blood pressure.

Limit Your Caffeine Intake

People with high blood pressure should avoid consuming excessive caffeinated beverages, such as coffee and energy drinks. "Caffeine is an adrenaline derivative," explains Dr Desai. It causes constriction of the arteries and a rise in heart rate, both of which elevate blood pressure. If you have high blood pressure, see your physician to determine if you need to modify your morning coffee consumption since Dr Mehta indicates that excessive caffeine might impair blood pressure regulation. According to Dr Mehta, the Food and Drug Administration (FDA) considers the equivalent of four cups of coffee per day (400 milligrams) to be safe for the general population, whereas the majority of experts recommend 200 milligrams or less (two cups of coffee) for individuals with established Hypertension.

Conclusion

Most doctor's appointments include blood pressure checks since healthy blood pressure is vital to our ability to operate. However, about half of Americans suffer from Hypertension or high blood pressure. Systolic and diastolic blood pressure measurements are used to express blood pressure. While both are significant, systolic blood pressure, which measures the force of blood pressing against the artery walls, is more likely to increase. Diastolic blood pressure measures the same as systolic blood pressure when the heart is resting. A good blood pressure level is 120/80 on average.

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