Published: 2021-09-12
Views: 353
Author: Contributor
Published in: Human Health

High blood pressure has caused a lot of havoc to many people's hearts. It affects roughly one billion people globally.

The risk of heart disease and stroke increases if high blood pressure isn't treated or kept under control. However, there is good news. Without medicine, you can lower your blood pressure in a number of ways.

Top Ways to Easily Lower Blood Pressure

#1. Ensure you walk and do exercise regularly

High blood pressure can be lowered through exercise, which is one of the most effective methods. Your body will gain strength as well as a great improvement in the efficiency of blood pumping of the heart when you carry out regular exercise.

You don’t need to take the whole day doing the exercise, just taking a walk for 30 minutes per day will greatly decrease your blood pressure. Increased physical activity can help lower it even more.

Now you must understand that walking is a great exercise that helps to balance your body. You stand to gain the following:

• Better performance of your heart as well as lungs.
• It will reduce the risk of having heart disease as well as stroke.
• It helps to boost the body’s immune system.
• It also helps to improve conditions such as high blood pressure, high blood sugar levels as well as high cholesterol.
• It helps to reduce common joint and muscular pain or stiffness.
• You will build up stronger bones and get a better balance.
• You also stand to get an increased level of energy.
• Toned and stronger muscles.
• Improved fitness.

#2. Ensure you cut down your sodium intake

For some reason, there has been an alarming increase in the consumption of sodium today. In great part, this is due to packaged and prepared foods. For this reason, numerous public health activities are directed at decreasing salt in the food industry

#3. Learn to manage stress

High blood pressure is a result of stress. It's a constant state of fight-or-flight for your body when you're chronically stressed out.

Here are two evidence-based tips to try:

• Listen to calm music of your choice: It has been shown by researchers that listing to calm music can relax your nervous system.
• Don’t overwork yourself: high pressure has also been linked to stress which may be caused by working in an environment that is not suitable. Most times, when you are not happy with your work, it could lead to high blood pressure.

#4. Consume dark chocolate or cocoa

Small amounts of dark chocolate may improve your heart, even if you don't eat a lot of it. It is worth noting that dark chocolate, as well as cocoa powder, contains flavonoids, which can stimulate blood arteries to widen.

Blood pressure can be lowered by consuming dark chocolate and cocoa powder, which contain plant components that help relax blood vessels.

#5. Consume natural supplements

Consuming natural supplements can also lower blood pressure.  These are common natural supplements that you can consume.

• Aged garlic extract: It has been found by researchers that consuming aged garlic extract can successfully help the treatment for lowering blood pressure.
• Berberine: Berberine can help increase the production of nitric oxide which aids decrease blood pressure.
• Whey protein: from a 2016 study, it was found that whey protein helped to improve blood pressure as well as a blood vessel in 38 participants.

8 Foods That Lower Blood Pressure

#1. Garlic

As well as lowering blood pressure and relaxing smooth muscles, garlic and garlic supplements can also aid. Garlic's health benefits are being discovered in ever-increasing numbers of studies.

Garlic, for example, appears to thin the blood, prevent blood vessel obstruction, and lower blood pressure.

#2. Spinach

Consuming spinach will help prevent high blood pressure and cardiovascular disease. It is found to be rich in magnesium and folate. These two components could lower blood pressure.

#3. Sunflower Seeds

It has been found that sunflower seeds contain potassium, magnesium as well as healthy plant fats. It can reduce the cholesterol level of the body as well as open up blood vessels and promote healthy blood pressure.

#4. Bananas

Bananas contain loads of potassium and fiber.

#5. Tomatoes

Tomatoes are found to contain a good amount of calcium, potassium, vitamins A, C, and E, and also lycopene. This component of tomatoes is a phytonutrient.

In a variety of methods, compounds in tomatoes can reduce cholesterol accumulation in blood arteries and prevent hypertension.

#6. Broccoli

On the basis of scientific studies, broccoli is associated with numerous health benefits, such as potassium and chromium, two nutrients that are linked to lowering high blood pressure.

#7. Melon

The potassium content in melon is high. Cantaloupe and watermelon are two of the most abundant sources.

Your health should be your top priority. You can easily enjoy a healthy life when you follow some of the tips mentioned above.