Hypertension or high blood pressure is an increase of systolic blood pressure of more than 140 mmHg and diastolic blood pressure of more than 90 mmHg at two measurements with an interval of five minutes in a state of sufficient rest or calm. Normal blood pressure usually ranges from 120/80 mmHg but when you are experiencing high blood pressure it is at 130/80 mmHg.
High blood pressure can cause damage to vessels and organs that are directly related to blood, such as the brain, heart, eyes, and kidneys. If someone is exposed to high blood pressure, the fastest way is to take medication to relieve blood pressure. However, as is well known that consuming many drugs in the long term can cause side effects and even the emergence of other diseases. Below are the natural ways to lower blood pressure which avoids you with its risks.
More Potassium-Rich Foods Consumption
Potassium is an important mineral. It helps your body get rid of sodium and ease pressure on your blood vessels. Modern diets have increased most people’s sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods. Foods that are particularly high in potassium such as leafy greens, tomatoes, potatoes, melons, bananas, avocados, oranges, milk, yogurt, tuna, and salmon.
Reduce Caffeine Intake
Caffeine can increase blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure. Although the long-term effects of caffeine on blood pressure are not clear, the possibility of blood pressure may increase slightly if it continues to be consumed.
Exercise is one of the best and simple things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
Cut Down Sodium
Salt is one of the biggest consumption around the world. In large part, this is due to processed and prepared foods. In many studies, salt has been linked to high blood pressure and heart events, like stroke.
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
Stress is one of the important keys to manage high blood pressure. When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.
You may also reduce stress by listening to music because it can help relax your nervous system. Or you can work less because stressful work situations in general, are linked to high blood pressure.