According to research, hypertension kills around 50,000 Americans every year. This includes adults in their 30s. The main reason for the tragic number is not the lack of treatments, but the fact that most people do not realize that they have hypertension. There are no obvious symptoms and one can only be diagnosed by checking his/her blood pressure readings. As a result, majority of people failed to take actions to control the illness, and leaded to kidney failure, stroke, heart attack and death.
Therefore, it is important to get regular check on your blood pressure. If the measurements signify that you may have hypertension, start to take steps before it’s too late. Following are five ways on how to lower blood pressure naturally:
Obesity is one of the major causes of hypertension. High cholesterol level makes the heart inefficient in pumping blood. Hence, losing weight is inevitable in order to decrease blood pressure. The first step you can do is to have healthy and balance diet. One of the recommended eating plans is called DASH diet which is specifically created to control hypertension.
Excess sodium is not good for the body because it can lead to fluid retention. Besides cutting down the consumption of salt, you are encouraged to increase your potassium intake. This is because potassium can help to reduce the effects of sodium. Foods that are rich in potassium are like bananas, potatoes, tomatoes, spinach, salmons, raisins, dried apricot and prunes.
Physical activities are vital to beat obesity, energize and strengthen the heart. This does not mean you need to go for intense workout seven days a week. You can try jogging, swimming or even dancing. Another way is to incorporate exercise into your daily life, like taking the stairs, take a brisk walk after lunch and carrying your groceries to the car instead of using trolley.
Limit alcohol consumption
Heavy drinkers have a greater risk of suffering heart attack and stroke due to high blood pressure. This is because too much of alcohol can increase weight and cause hardening of the arteries. Now that does not implies alcohol is evil. You can still take them but limit to two drinks per day.
Everyone knows smoking can harm the health. It damages the blood vessels wall, hurt the heart and consequently increases the blood pressure. Therefore, although this may sound cliché, but you really have to quit smoking.
Base on the ways on how to lower blood pressure naturally listed above, you may think that they are too basic. But studies have proven that just a change of lifestyle and diet can decrease blood pressure by a few points. So start trying the steps and see the difference!