Recent studies on hypertension have found that 65 percent of adults under 40 who have high blood pressure haven’t been diagnosed, and even adults who have been diagnosed don’t treat it effectively. High blood pressure is hardly a condition to be brushed off so easily. It puts about 68 million adults at risk of stroke, heart disease, premature brain aging, and more. Luckily, there are numerous ways for lowering blood pressure naturally; that’s right, without any questionable pharmaceutical drugs.
Here are 7 ways to naturally lower your blood pressure.
Lowering Blood Pressure Naturally – 1. Meditate
Blood flow improves when we’re relaxed. This is because blood produces more nitric oxide when the body is in a relaxed state; the nitric oxide helps alleviate the pressure of blood going through more opened blood vessels. To this end, there are a number of things we can do to relax: meditate, do yoga, take a walk in a forest, sit back and close our eyes for ten seconds—it’s different for all of us The point is to relax and loosen the tension in our bodies from our furrowed brows to our very blood vessels.
Remember that walk through a forest we talked about? A little exercise throughout the day is great for busy people, but moderate exercise is important to put a real dent in blood pressure. By engaging in strenuous exercise for a few minutes daily, the heart gradually grows stronger and more capable of pumping blood through healthier arteries. Exercise also helps prevent and moderate other conditions like hypertension, excess weight, and chronic stress.
3. Drink Moderately
Moderate drinking—one glass of red wine a day, for instance—has been linked to graceful aging and even reduction of breast cancer risk. The key here may be a matter of moderation as well as healthy attitudes toward drinking, something meant to be enjoyed rather than used. When enjoyed, moderate drinking can help reduce blood pressure, likely due not only to the nutrients found in certain alcohols (like the antioxidant resveratrol in red wine) but also to the relaxation incurred from enjoying a drink in peaceful solitude or good company.
4. Drink Caffeine Moderately
Although caffeinated drinks like green tea and coffee have many health benefits—weight loss, healthy aging, and cancer prevention and reduced risk of diabetes, depression, and atherosclerosis, respectively—we must remember that they are caffeinated. Caffeine is a welcome boost in the morning, but too much of an inflammatory like caffeine can temporarily raise blood pressure and lead to a slew of conditions brought on by chronic inflammation. Try also to avoid drinking caffeine within six hours of sleep, as it may subtly affect your cycle.
5. Drop Bad Habits
Drop bad habits like smoking and hanging around smokers. Even second-hand smoke can affect blood pressure by damaging arteries. Politely ask your friends to smoke outside or gracefully remove yourself from the situation. Here are many, many other harmful effects of smoking you may not know about.
6. Watch Your Weight
Numbers on a scale and even body mass index (BMI) measurements are deceptive, but if you have hypertension, consider if excess weight could be a contributor. Showing how losing the weight can help in lowering blood pressure naturally, an Italian study found that when overweight patients dropped weight, their blood pressure readings did, too.
7. Watch Your Salt Intake
Salt makes almost anything taste better, which is why we load up on it at almost every meal. Too much salt, however, contributes to high blood pressure. The USDA says the average young adult should consume no more than 2,300 mg or 2/5 of a teaspoon of sodium daily (less if you’re diabetic or have chronic kidney disease).
Lowering blood pressure naturally can be achieved; all of these tips wind down to the same basic principles: healthy body and healthy attitudes. To that end, there are innumerous ways to naturally lower your blood pressure. Here are other home remedies for high blood pressure for you to utilize today! Get creative!