High blood pressure is a potentially fatal disease that damages the heart. It affects one out of every six persons on the planet. High blood pressure, if left uncontrolled, increases your risk of heart disease and stroke.
However, there is some good news. Even without medicine, there are a number of things you may do to naturally decrease your blood pressure.
1. Get your exercise – even light exercise works
Exercise is one of the most effective ways to reduce high blood pressure. It strengthens and improves the efficiency with which your heart pumps blood, lowering blood pressure in your arteries.
In reality, 150 minutes per week of moderate activity, such as walking, or 75 minutes per week of strenuous exercise, such as running, can help reduce blood pressure and enhance heart health. Furthermore, according to the National Walkers’ Health Study, performing even more activity than this lowers blood pressure even more.
Even 30 minutes of daily walking can help reduce blood pressure. Exercise helps to decrease it even more.
2. Go Vegan! or mostly vegan, just cut back on the meat
According to recent study from the University of Warwick, eating a plant-based diet can decrease blood pressure even if limited amounts of meat and dairy are ingested as well.
A 14 percent decrease in strokes, a 9% reduction in heart attacks, and a 7% reduction in total mortality would come from a blood pressure drop of the scale induced by a larger intake of plant-based diets, even with minimal animal products.
3. Reduce caffeine intake – do you really need that cup of joe?
Caffeine can increase blood pressure by up to ten millimeters of mercury in those who take it seldom. Coffee drinkers, on the other hand, may have little or no influence on their blood pressure.
Although the long-term effects of caffeine on blood pressure are unknown, blood pressure may increase somewhat.
Check your blood pressure within 30 minutes of ingesting a caffeinated beverage to see whether it has increased. You may be vulnerable to the blood pressure-raising effects of coffee if your blood pressure rises by 5 to 10 mm Hg.
4. Get some dark chocolate! – 85% and above does the trick!
While large amounts of dark chocolate are unlikely to be beneficial to your heart, little amounts may. This is due to the presence of flavonoids in dark chocolate and cocoa powder, which are plant chemicals that stimulate blood vessels to widen.
According to a review of research, flavonoid-rich cocoa improved numerous heart-health indicators in the short run, including decreasing blood pressure. Use non-alkalized cocoa powder, which is exceptionally high in flavonoids and has no added sugars, for the best results.
Plant chemicals found in dark chocolate and cocoa powder assist to relax blood arteries, reducing blood pressure.
5. Watch your waist line – time for a wardrobe upgrade!
One of the most beneficial lifestyle modifications for lowering blood pressure is weight loss. If you’re overweight or obese, losing even a modest amount of weight can help lower your blood pressure. In general, each kilogram (2.2 pounds) of weight you lose lowers your blood pressure by around 1 millimeter of mercury (mm Hg).
Aside from losing weight, you should also keep an eye on your waistline. Carrying excess weight around your waist might increase your chances of developing high blood pressure.
If a man’s waist circumference is higher than 40 inches, he is at danger (102 centimeters).
If a woman’s waist circumference is higher than 35 inches, she is at danger (89 centimeters).
A substantial part of the world’s population suffers from high blood pressure. While medications are one method of treatment, there are many other natural options, such as eating specific foods, that can be beneficial.
Controlling your blood pressure using the strategies outlined in this article may help you reduce your risk of heart disease in the long run.