How to lower blood pressure

Rose May Pimentel in Health

Jul 06, 2020 • 2 min Read

High blood pressure or hypertension is a serious medical condition that increases the risks of heart and other diseases. According to research, it affects a large proportion of the world’s population. It is also a major cause of premature death worldwide. Here in our country, it affects three out of every 10 Filipino adult population. Oftentimes, high blood pressure doesn’t show any symptoms. It’s a life-threatening condition like heart attack and stroke and considered as “silent killer”.

The good news is that hypertension can be prevented or treated. Here are ways from Medical News Today that you can do to lower your blood pressure naturally:

1. Walk and exercise regularly

Walking for 30 minutes a day will help lower your blood pressure. More exercise helps reduce it even further.

2. Reduce your sodium intake

Most guidelines for lowering blood pressure recommend lowering sodium intake. This recommendation might make the most sense for salt-sensitive people.

3. Drink less alcohol

Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, and two for men.

4. Eat more potassium-rich and calcium-rich foods

Eating fresh fruits and vegetables that are rich in potassium such as leafy greens, potatoes, bananas, and oranges can help lower blood pressure. Don’t forget to eat tofu and dairy too.

5. Cut back on caffeine

Caffeine can cause a short-term spike in blood pressure although for many people it does not cause a lasting increase. Caffeine may have a stronger effect on people who don’t consume it regularly.

6. Learn to manage stress

Chronic stress can contribute to high blood pressure. Find ways to manage your stress.

7. Eat dark chocolate or cocoa

Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

8. Lose weight

Losing weight can significantly lower high blood pressure. Choose to eat healthy food.

9. Quit smoking

Smoking habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.

10. Cut added sugar and refined carbs

Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low-carb diets may help reduce your blood sugar level.

11. Try meditation or deep breathing

Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

12. Take natural supplements

Several natural supplements such as aged garlic extract, whey protein, and fish oil have been investigated for their ability to lower blood pressure.

13. Eat foods rich in magnesium

Magnesium is an important mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.

Through these methods, start managing your blood pressure. Healthy changes can prevent high blood pressure from seriously damaging your health. Consult a doctor and stay healthy!