Hypertension is a serious health problem that may cause serious complications if not treated on time. High blood pressure leads to heart failure, loss of vision, kidney disease, stroke, diabetes and other diseases.
Hypertension is triggered by the pressure against the walls of your arteries. You can treat it naturally without taking medication. We give you some of the greatest natural ways to treat hypertension.
7 natural ways to lower blood pressure
1. Healthy diet
Make sure you eat plenty of fruits, whole grains, low-fat dairy, and veggies. Try to avoid saturated fat. Healthy diet can lower your blood pressure by 14 mm Hg. This is what experts call the Dietary Approaches to Stop Hypertension (DASH) diet.
2. Cut down alcohol
Avoid alcohol, and your blood pressure will go down. A study involving women was conducted at Boston’s Brigham and Women’s Hospital. It showed that light drinking helps in lowering blood pressure when compared to no-drink days.
3. Exercise regularly
It’s one of the best ways to control your blood pressure. Exercising optimizes the function of your heart, helping it pump blood.
Exercise for about 150 minutes per week. If you are into vigorous exercise, 75 should be enough for you. This will strengthen your heart and lower high blood pressure.
4. Lose weight
Experts at Mayo Clinic explain that gaining weight is always accompanied with high blood pressure. It also causes difficulty breathing which is why your blood pressure goes even higher.
Lose weight to control your blood pressure. Lost about 10 pounds, and you will notice a difference. Excess fat around the waist increases the risk of hypertension.
Men have a higher risk of hypertension if their waist measurement is bigger than 40 inches or 102 centimeters. Women are at higher risk if their waist goes larger than 35 inches or 89 centimeters.
5. Cut down refined carbs and sugar
There is a tight connection between added sugar and hypertension. According to the Framingham Women’s Health Study, women who had one soda per day had high levels than those who didn’t drink soda at all.
Another similar study found that by lowering your consumption of sweet drinks you can actually lower your blood pressure.
Refined carbs are also bad for you. Avoid anything made from refined carbs, including store-bought bread. Low-carb diets are efficient in those dealing with hypertension.
6. Limit your salt intake
Even the tiniest reduction of salt intake lowers blood pressure by 2-8 mm HG. Try to limit your sodium intake to less than 2,300 milligrams a day.
Cut down salt if you have high salt sensitivity. This is common in individuals aged 50 or more, African-Americans, those with diabetes, high blood pressure or chronic kidney disease.
7. Stop smoking
Smoking is bad for you. It’s a major factor for heart disease. Cigarette smoke causes a temporary increase in blood pressure. Chemicals in tobacco damage your blood vessels.
There’s still no evidence confirming the link between hypertension and smoking. Smokers may develop tolerance over time.
However, smoking and hypertension increase the risk of heart disease, so try to say ‘no’ to cigarettes.