If You Are 5 9 What Should Your Weight Be How to Lower Your Blood Pressure Naturally – 9 Steps You Can Take Now

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How to Lower Your Blood Pressure Naturally – 9 Steps You Can Take Now

Here are 9 ways to lower your blood pressure naturally for free. These strategies can save you from taking prescription drugs.

exercise: It is one of the best ways to lower blood pressure naturally because it has many benefits besides lowering blood pressure. If your doctor thinks you can, then slowly introduce aerobic activity into your daily exercise program. Increase time and intensity, aiming for at least 30 minutes of exercise most days of the week.

Stop smoking: Although smoking doesn’t cause high blood pressure, it can increase your overall health risks. Smoking is the main cause of atherosclerosis. It damages blood vessel walls and increases arteriosclerosis. One year after you quit smoking, your risk of heart disease decreases.

Reduce the amount of salt: It has long been known that consuming too much salt can lead to high blood pressure. To lower blood pressure naturally, all you have to do is limit your daily salt intake to less than 2,000 milligrams, or about 1 teaspoon of salt. Processed foods are most likely to contain high amounts of sodium. These include canned soups, processed cheese, soy sauce and frozen meals.

Read labels and choose low-sodium foods. Include fruits, vegetables, and low-fat dairy in your diet: Add extra fruit or vegetables to your meals and keep your meat portions to 6 ounces or less. Try to eat meatless dinners twice a week. Although fatty diets don’t directly affect your blood pressure, they can raise your cholesterol, which increases your risk of heart disease. Maintaining a low-fat diet will also help you maintain a normal weight, which in turn can help lower blood pressure naturally.

Limit alcohol consumption: Just by watching how much you drink, you can lower the numbers by 5-10 mmHg. For women, that means no more than 1 12-ounce glass of beer, 1 5-ounce glass of wine, or 1.5 ounces of 80-proof hard liquor per day. For males, these amounts can be doubled.

Reduce stress and anxiety: Stress is another factor known to cause problems, and while it’s not as easy to control as some others, there are steps you can take to try to manage it. Keeping calm and controlling anger are just two examples. Breathing exercises can also help. Try to avoid stressful situations.

lose weight: Another great way to lower blood pressure naturally, as it has many other health benefits. There is a direct link between being overweight and high blood pressure. The more overweight you are, the greater the risk. Start by cutting out snacks and junk food and watching the calories in the food you eat.

Caffeine and blood pressure: Contrary to popular belief, caffeine does not permanently raise blood pressure. You should be able to drink coffee, tea, and other caffeinated beverages without worrying that they will cause your blood pressure to continue to rise. However, if you are sensitive to caffeine or have a heart condition, you should consult your doctor.

Eat foods rich in potassium. Research shows that people who eat more potassium have lower blood pressure than those who don’t. Potassium-rich foods include fruits such as watermelon, cantaloupe, oranges, bananas and orange juice. For vegetables, you can have potatoes, spinach, and zucchini. Note: If you are taking high blood pressure medications such as diuretics, consult your doctor before using salt substitutes that contain high amounts of potassium.

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