How to reduce high blood pressure naturally: Nowadays High blood pressure or hypertension is a common disease in middle-aged people. It is known as the silent killer. High blood pressure has no sign or symptoms. It is the main reason behind stroke, heart diseases, kidney failure, cognitive decline aneurysms etc. According to a study, more than 15% of people die from hypertension. The measurement of blood pressure is done by mercury, shortly mmHg.
Blood pressure actually is the amount of blood your heart is pumping and the resistance of blood flow in arteries. When your arteries become narrower, blood pressure becomes higher. Less than 120/80 mmHg blood pressure is considered as normal blood pressure, 140/90 mmHg or more is considered as high blood pressure. If you have high blood pressure then it is necessary to know how to reduce it naturally. Here I will inform you about 10 ways to reduce blood pressure naturally.
What causes high blood pressure :
- What causes high blood pressure :
- How to Reduce High Blood Pressure Naturally
- 01. Eat Dark Chocolate
- 02. Meditation or Deep Breathing
- 03. Exercise regularly
- 04. Limit the amount of alcohol
- 05. Reduce Your Sodium Intake
- 06. Eat More Potassium-Rich Foods
- 07. Yoga for High Blood Pressure
- 08. Learn to Manage Stress
- 09. Relax with music
- 10. Green tea for blood pressure
How to Reduce High Blood Pressure Naturally
01. Eat Dark Chocolate
Chocolate is favorite for any aged person. Dark chocolate taste like quite bitter. It mostly used for baking and prepare delicious dishes. There was a study held in Germany. 44 adults aged 56 to 73 had participated in that study. There were 24 woman and 20 men who were suffering from hypertension. They were advised to had a small bite of dark chocolate regularly. An amazing change of there blood pressure had noticed. So, if anyone is suffering from high blood pressure it is suggested to take some bite of dark chocolate every day. It will control your blood pressure level.
02. Meditation or Deep Breathing
Meditation or deep breathing is very good for reducing hypertension. 2 types of exercise like abdominal breathing and deep breathing will give you much relief. In abdominal breathing, at first place your one hand on your stomach or abdomen, below your rib cage. After that, place your other hand on your chest and don’t move. Take a deep breath slowly through your nose. Also, make sure that your chest is not moving. If you feel that your lungs are filled with air then hold it for 7 seconds then exhale slowly. Try to perform it 10 times.
In deep breathing exercise, at first, sit down and take a deep breath. Hold it for 30 seconds then exhale slowly. These two exercises will help you to get rid of hypertension.
03. Exercise regularly
An exercise is a drug-free approach to lowering hypertension. If you take physical exercise regularly then it will make your heart stronger. A strong heart has the ability to pump more blood with less effort. Any physical activity like walking, jogging, swimming, dancing, household chores like raking leaves, mowing the lawn, scrubbing or gardening, active sports like football, tennis, basketball etc can increase your breathing and heartbeat rates. So always try to act.
04. Limit the amount of alcohol
As we know that alcohol is injurious to health. But many of us don’t follow these words. If you drinking too much alcohol regularly, it is can raise your blood pressure. If you are under treatment in a doctor then she or he may advise you to decrease the amount of alcohol you drink, by limiting consumption of alcohol can also help to prevent blood pressure.
05. Reduce Your Sodium Intake
Eating to much salt is the main reason for hypertension. If you take more salt, your blood pressure will get higher. Consuming excessive salt will decrease working procedure of all the hypertension medicines. Salt makes your body excessive water that can increase your blood pressure level. So try to avoid consuming excessive salt.
06. Eat More Potassium-Rich Foods
For managing high blood pressure, foods that are rich in potassium are very necessary. Potassium will help to lose more sodium through urine. Potassium keeps blood pressure below 120/80. But it may be harmful kidney diseases patients. It is recommended to take potassium for an adult is 4700 mg per day. Some potassium-rich foods are apricots, greens, avocados, low-fat milk, oranges, low-fat yogurts, peas, potatoes, spinach, tuna fish, spinach, raisins, mushrooms, lima beans, dates etc.
07. Yoga for High Blood Pressure
One of the beneficial therapy for lowering and controlling high blood pressure naturally. Yoga improves digestion, immunity and blood circulation. That helps to prevent chronic illnesses like hypertension. One study said that if anyone takes 6 deep breaths in a half minute, he can be contracted systolic blood pressure. As a part of the multi-therapeutic approach, yoga is most useful for high blood pressure.
08. Learn to Manage Stress
If you want to lead a healthy life then you have to be stress-free. Stress is one of the major reason behind hypertension. To reduce stress, follow these instructions.
- Get enough sleep
- Nurture yourself
- Learn some relaxation techniques
- Eat healthy food
- Try to spend some time with family and friends
- Lead a healthy lifestyle
- Not smoking
- Try to maintain a healthy weight
- Exercise regularly
- The most important thing, always keep smiling
09. Relax with music
It was scientifically proven that one’s favorite music can reduce blood pressure and also reduce cortisol stress level. Music is the most useful natural remedy for hypertension. Music can excite different parts of the brain that exactly hit your emotions. Slow melody can help you relax, reduce stress and anxiety and keeps your blood pressure down. If you have any stress or your mood is off then play your favorite song and feel the lyrics and music, you may feel much better.
10. Green tea for blood pressure
Green tea is considered one of the healthiest drink. This tea contains lower caffeine than black tea. It has high epigallocatechin gallate content. It is much healthier than any other drinks. Green tea contains flavonoids that lower blood pressure and promotes blood pressure. About 38 eligible studies, out of 20 that contains 1500 participants showed that people who consume green tea regularly have significantly reduced LDL cholesterol and systolic blood pressure. Effects of diastolic pressure was moderate. People who drink 2 to 3 cups of green tea regularly can control their blood pressure.
So, this is “How to Reduce High Blood Pressure Naturally”. Hopefully, you like this post. If you think this article is helpful don’t forget to share with others. Subscribe us for latest news and updates.