Health One Family Medicine

5 Natural Ways to Lower Blood Pressure 

Hypertension, also known as high blood pressure, is a very common ailment that affects many people. If let uncontrolled, it can damage the heart and lead to severe conditions such as a heart attack, kidney damage, or stroke.

Luckily, there are many ways to lower blood pressure naturally. By following these and altering your lifestyle for the better, you can considerably lower your blood pressure. This guide takes a detailed look at all of these.

How to Lower Blood Pressure Naturally

If you have been diagnosed with high blood pressure, you should make the following natural lifestyle changes to reduce it and keep it down:

1.     Walk and Exercise Regularly

This is one of the best tricks to lower blood pressure. Regular exercise of at least half an hour most days of the week can significantly reduce the risk of hypertension developing. It does this by making your heart stronger and allowing it to pump blood more efficiently. However, you have to stay consistent with exercise; otherwise, your blood pressure will rise again.

2.     Reduce Sodium Intake

High salt intake is a primary culprit behind poor heart health and blood pressure. Individuals with high blood pressure are also naturally sensitive when it comes to sodium intake, which is why it should be consumed at a lower level. Hence, you should avoid consuming too much processed food or those rich in salt or sodium.

3.     Cut Back on Alcohol

Research shows that alcohol can significantly raise an individual’s risk of having high blood pressure. Even moderate intake of alcohol can be dangerous, so individuals should completely cut back on it and have only one drink a day. You should discuss with your doctor, who would tell you more clearly about exactly how much you should reduce your alcohol intake depending on your condition.

4.     Consume Less Caffeine

Another culprit behind high blood pressure is caffeine, so you will also need to cut back on that. Caffeine causes an instant boost in blood pressure. However, it was also noted to reduce the risk of heart disease in people who drink it regularly. Hence, depending on how much you drink tea or coffee and how sensitive you are to caffeine, you should tweak your intake accordingly.

5.     Learn to Manage Stress Well

A key driver behind high blood pressure is stress. Therefore, it is imperative that you learn how to manage it well so that it does not impact your health negatively. Stress can also lead you to consume more alcohol and caffeine, which is already bad for you. Hence, you should manage your stress through various techniques and by reducing your work.

Final Words

You must note that if you have prolonged hypertension, you should get in touch with a healthcare professional who can recommend more permanent lifestyle changes. They may also prescribe medication to help you manage your high blood pressure.

Contact a healthcare provider from Health One Family Medicine today by calling at (469)262-5762 or visiting to book an appointment.

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