10 Ways to Reduce Your Blood Pressure Naturally

10 Ways to Reduce Your Blood Pressure Naturally: If you manage your blood pressure effectively, you can prevent, slow down or reduce the need for medication.

Introduction to blood pressure

It should be below 140/90 mm Hg If your blood pressure is measured in the lab and it is 140/90 mm Hg, this means that your blood pressure should be lower than this. This is important as high blood pressure, if left untreated, can cause damage to your heart and other vital organs.

It should be below 85 mm Hg Your blood pressure reading should be below 85 mm Hg. A reading of 100 to 120 mm Hg is considered normal. A reading of 90 to 95 mm Hg is said to be unhealthy.

Best Foods for Healthy Blood Pressure In addition to eliminating sugar from your diet, you can also include the following foods in your daily diet to control your blood pressure: Fish is considered a very healthy diet.

What is blood pressure?

Reduce Your Blood Pressure
Blood pressure is the force of blood that compresses your blood vessels, with higher pressure better. While blood pressure reading in healthy people is 120/80, you can have very high blood pressure readings (above 140/90), or very low (below 90).

Why is it important? High blood pressure can damage blood vessels, which, if allowed to run low, can lead to heart attack and stroke, which in turn can lead to death. The American Heart Association recommends that people with high blood pressure should be treated with lifestyle changes and / or medication.

 According to the U.S. Centers for Disease Control and Prevention, about three quarters of adults over the age of 20 have high blood pressure.

What are the risk factors for high blood pressure?

One of the factors leading to the risk of high blood pressure is the amount of sodium intake in our diet. A high-sodium diet is often recommended to lower blood pressure, but this is often misunderstood.

It is recommended that you do not exceed 2,300 mg of sodium per day, so if it is not clear whether a person needs to reduce their sodium intake, people often do not reduce their sodium intake as prescribed.

People can often learn about the benefits of reducing their sodium intake, or they can learn about the benefits of a supplement (perhaps because their doctor says they should), but most people who are diagnosed with high blood pressure do not know how to control their blood pressure.

What are the symptoms of high blood pressure?

Blood pressure levels may not show any obvious symptoms unless the blood pressure is abnormally high. When the doctor measures the blood pressure in the arm, he usually takes double-double pressure, taking the first one at the pressure point and the second ten minutes later.

This allows the pressure to return to its normal level before the second reading. The US Centers for Disease Control and Prevention says it is important to have two different blood pressure levels at different times of the day.

DASH diet

DASH diet to reverse diseases, low sodium, whole foods. It is a good choice if you have high blood pressure and a history of heart disease. The DASH diet offers new hope to the millions of people at high risk of heart disease. How to Follow the DASH diet According to the DASH diet, the average American consumes 2,400 mg of sodium per day.

This is 10 percent more than the proper amount of 1,500 mg, so that means that about 29 percent of the USpopulation may have too much sodium. Try to meet the recommendations on the DASH diet.

Exercise

Walking vigorously for 30 minutes a day can lower blood pressure by about half of people with hypertension. Exercise and increased heart rate may also help to increase blood circulation and your heart rate.

Give it a try! Couch to 5K running program If you have never run before but want to be fit and stay active for the rest of your life, you should try Couch to 5K, a popular running program. It’s fun, easy to do and you can do it anywhere. Avoid sitting Long periods of time can raise your blood pressure. You need to stay as short as possible.

Depression

For many of us, stress is a result of our lifestyle. The sooner you date, the higher your blood pressure. Do not rush to your next meeting. Instead, sit down and really absorb what you are being asked to do. Reduce caffeine Caffeine acts as a vasoconstrictor in the heart and blood vessels. This lowers your blood pressure. If you reduce caffeine, you will lower your blood pressure naturally.

A great way to save caffeine is to cut out your diet completely. Avoid overeating Another way to lower blood pressure is to eat smaller, healthier foods. Think about your daily routine: You can make the same breakfast and lunch every day, or you can eat many different ones.

Let us know in the comments if you have any other ways to lower blood pressure.

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