According to the Centers for Disease Control and Prevention (CDC), about 32% or one in three Americans experience high blood pressure (BP), a condition called high blood pressure. Then only half of Americans with high blood pressure keep high blood pressure under control.
It takes a few minutes to find out the blood pressure. You can then check your blood pressure to understand what to do if you have high blood pressure. High blood pressure can seriously damage your heart over time, so it’s important to keep it at a normal level.
These natural ways to lower blood pressure are helpful for those who do not want to take medication or who do not lower their blood pressure with medication alone. A healthier lifestyle can help lower blood pressure, so many of these tips are great ways to improve your health in several ways.
These tips for lowering blood pressure naturally are a great way to actively work towards improving heart health.
About blood pressure and high blood pressure
Before you start, learn a little more about blood pressure. According to the American Heart Association, there are five levels of blood pressure.
There are two numbers associated with blood pressure. The first number represents your systolic blood pressure. This is the pressure your arteries put on when your heart beats. Normally, the systolic pressure is less than 120.
The second blood pressure value represents the diastolic blood pressure when the heart is at rest, that is, the pressure in the arteries between beats of the heart. Normal diastolic blood pressure is below 80.
Less than half of people with high blood pressure manage it. Arteries can stretch and become damaged. It can also cause heart disease, heart failure, stroke, kidney failure, vision loss, memory loss, and more. According to the Mayo Clinic, the older you get, the higher your risk of high blood pressure.
These natural ways to lower blood pressure are a great start to lowering high blood pressure in addition to other things your doctor may ask you to take. Health is an important part of lowering blood pressure. This article is not intended as a substitute for medical advice.
How to lower blood pressure naturally
- Regular exercise
We hate to hear it, but one of the best natural remedies for high blood pressure is good old fashioned exercise. If you have high blood pressure or high blood pressure, your doctor may advise you to start an evening walk or other exercise.
Maintaining your heart shape through more frequent exercise can help your heart pump blood more easily and reduce pressure on your arteries.
It has been shown that increased activity reduces systolic blood pressure (maximum value) by 4-9 mm Hg. This is consistent with the effects of several blood pressure medications. There is no doubt that the simplest solution to high blood pressure is simple exercise.
2. Reduce or eliminate the use of chemicals such as nicotine, caffeine and alcohol.
Another obvious way to improve your health and lower your blood pressure is to remove chemicals from your body.
If you take too much of this chemical, your blood pressure can drop. As for your vices, start making healthier choices.
For example, you can drink tea instead of coffee, ask your doctor to help you quit smoking, and better control your alcohol use. Your blood pressure will thank you.
3. Look at your diet.
A diet high in fat, carbohydrates, and sodium can raise blood pressure and damage arteries. Diet changes can be difficult, but lowering your blood pressure is worth it.
Eat whole grains, fruits and vegetables, and focus on lowering your blood pressure. Avoiding fat and cholesterol can lower blood pressure by 11 mg Hg, according to the Mayo Clinic.
4. Taking CBD
Cannabidiol (CBD) has been shown to moderate the hypertensive stress response. In a randomized study, researchers gave CBD to people with resting blood pressure and found that it increased subjects’ heart rates but decreased their systolic levels.
Hemp-derived CBD must contain less than 0.3% THC to be legal in the United States. It is allowed to eat because it does not lift you up. Using the CBD component from the hemp plant is a great way to naturally lower blood pressure.
5. Use of natural medicinal herbs.
About 75-80% of people around the world rely primarily on herbs for their health problems due to the low risk of side effects and the ease with which they are accepted by the body.
Garlic has been found to lower blood pressure in people with high systolic blood pressure, but not in people with normal systolic blood pressure.
Celery seeds can significantly lower blood pressure. Lavender lowers blood pressure and heart rate in tests on anesthetized rats.
Herbs are a natural way to achieve your desired health effects. Be sure to talk to your doctor about any herbs you would like to add to your diet for medical reasons.
6. Deep breathing and meditation.
Stressful situations make your heart beat faster. Find a way to relieve stressful situations in your life, or find a better way to deal with them.
Deep breathing is one of the main ways to reduce stress and blood pressure. Taking some time (if possible, 10-15 minutes a day) to focus on your breathing can significantly reduce stress levels and lower blood pressure.
One exercise recommends inhaling for 4 seconds, exhaling for 4 seconds, and then exhaling to take a deep breath. Repeating this exercise will help control your blood pressure when you have high blood pressure.
Meditation can be added to deep breathing as a way to naturally relax through visualization or an empty mind. Guided breathing and meditation are great ways to relax, unwind, and lower your blood pressure.
It can replace blood pressure medications.
There are undoubtedly more natural ways to lower your blood pressure. By now, you should understand that heart health is dependent on normal blood pressure. Along with your health plan, we’ve introduced you to some ways to lower your blood pressure.
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