High blood pressure is a disease very common nowadays. A lot of people suffer from having high blood pressure, and it is one of the main reasons for more than 15% of deaths in the United States, according to a new Harvard survey. It also goes hand in hand with other health risks such as heart attack, stroke, aneurysm, and kidney failure. You should check your blood pressure, since some people don’t even now that they have high blood pressure.
You can lower your blood pressure with medication, but more importantly you can do it in a natural way avoiding to use prescription drugs. There are several ways which are rather effective in the reducing your high blood pressure and lowering it naturally.
Maintaining a Healthy Weight
Having a healthy weight will reduce your risks of getting a heart disease and it will lower your blood pressure. Not only in maintaining healthy weight is the best strategy for lowering blood pressure, but it is also the healthiest one and the most natural one. Being fit and healthy and maintaining a healthy weight, is not only good for your self-esteem and body image, but also for your health. Exercise is essential, but tools such as waist trainers and shapewear can also help.
How To Lower Your Blood Pressure Naturally
If you want to lower your blood pressure you should turn to eating fruits and vegetables which are rich in potassium. The potassium will help a lower your blood pressure, and you should intake from 2000 to 4000 mg of potassium per day. You can find potassium in sweet potatoes, tomatoes, oranges, dried prunes and raisins, and bananas.
Use Salt Sparingly
If you want to lower your blood pressure then you should not use too much salt in your meals, and lower your sodium intake altogether. Half a teaspoon of salt contains 1200 mg of sodium, and you should consummate about 1500 mg of sodium daily.
Lowering your sodium intake doesn’t only depend on your salt shaker, since there is sodium in your food, especially you should avoid the processed foods which contain a lot of sodium. There are ways to season you food without using sodium, by using different spices, herbs, lemon, and salt-free seasoning.
Eat Dark Chocolate
Dark chocolate contains flavonols which make blood vessels more elastic, and this reduces blood pressure. People who eat dark chocolate daily have seen that their blood pressure has decreased. So if you have a sweet tooth, this healthy snack will not only keep your need for sweets under control, but it will also keep your high blood pressure under control.
When To Visit the Doctor?
Keeping your blood pressure in check is one of the most important things you can do for your health in order to prevent any other related diseases. Keeping a healthy diet and watching the amount of sodium intake combined with some exercise should help you to lower your blood pressure naturally. Still, if you believe your blood pressure is too high and cannot be treated with natural methods, you may want to consider other more radical treatments as going to your doctor and getting some prescription drugs.
Frequently Asked Questions (FAQs)
What are the common risk factors for high blood pressure?
Common risk factors for high blood pressure include a family history of hypertension, a diet high in sodium, obesity, lack of physical activity, and excessive alcohol consumption.
How does maintaining a healthy weight help in lowering blood pressure?
Maintaining a healthy weight reduces the strain on your heart and blood vessels, helping to lower blood pressure. It also decreases the risk of developing heart disease.
Are there any specific exercises that are particularly effective for lowering blood pressure?
Cardiovascular exercises such as brisk walking, swimming, and cycling are effective in lowering blood pressure. These activities help improve the overall health of your cardiovascular system.
How can I Add more potassium into my diet to lower blood pressure?
You can increase your potassium intake by consuming foods like bananas, oranges, sweet potatoes, tomatoes, and dried prunes. These foods can help regulate blood pressure.
Is it necessary to completely eliminate salt from my diet to lower blood pressure naturally?
No, it is not necessary to completely eliminate salt, but it is important to reduce your sodium intake. You can achieve this by using salt sparingly and avoiding highly processed foods that are often high in sodium.
Can dark chocolate really help lower blood pressure, and what’s the recommended amount?
Dark chocolate contains flavonols that can help make blood vessels more elastic, leading to reduced blood pressure. Consuming a small amount (around 1 ounce or 30 grams) of dark chocolate with at least 70% cocoa daily may be beneficial.
What are some symptoms of high blood pressure, and when should I seek medical attention?
High blood pressure is often called the “silent killer” because it may not have noticeable symptoms. Regular blood pressure checks are important. If your blood pressure remains consistently high, consult a healthcare professional for guidance and potential prescription medication.