Part 1 of 3 parts
High blood pressure is a dangerous condition that can damage your heart. It affects one in three people
in the US and 1 billion people worldwide. If left uncontrolled, it
raises your risk of heart disease and stroke. There are a number of
things you can do to lower your blood pressure naturally, even
without medication.
Here are 15 natural ways to combat high
blood pressure.
1. Walk and Exercise Regularly.
Exercise is one of the best 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. Doing even more exercise reduces your blood pressure
even further, according to the National Walkers’ Health Study (5).
Tip: Walking just 30 minutes a
day can help lower your blood pressure. More exercise helps reduce
it even further.
2. Reduce Your Sodium Intake.
Salt intake is high around the world. In large part, this is due to
the abundance of processed and prepared foods. For this reason, many
public health efforts are aimed at lowering salt in the food
industry.
In many studies, salt has been linked
to high blood pressure and heart events, like stroke. However,
research that is more recent has shown that the relationship between
sodium and high blood pressure may be less clear. One reason for
this may be genetic differences between how people process sodium.
About half of people with high blood pressure and a quarter of people
with normal levels seem to have a sensitivity to salt.
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.
Tip: Most guidelines for
lowering blood pressure recommend lowering sodium intake. However,
that recommendation might make the most sense for people who are
salt-sensitive.
3. Drink Less Alcohol. Drinking
alcohol can raise blood pressure. In fact, alcohol is linked to 16%
of high blood pressure cases around the world. While some research
has suggested that low-to-moderate amounts of alcohol may protect the
heart, those benefits may be offset by negative effects.
In the US, moderate alcohol consumption
is defined as no more than one drink a day for women and two for men.
If you drink more than that, cut back.
Tip: Drinking alcohol in any
quantity may raise your blood pressure. Limit your drinking to no
more than one drink a day for women, two for men.
4. Eat More Potassium-Rich Foods.
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
fresher, whole foods. Foods that are particularly high in potassium
include:
- Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
- Fruit, including melons, bananas, avocados, oranges and apricots
- Dairy, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
- Beans
Tip: Eating fresh
fruits and vegetables, which are rich in potassium, can help lower
blood pressure.
5. Cut Back on Caffeine. If
you’ve ever downed a cup of coffee before you’ve had your blood
pressure taken, you’ll know that caffeine causes an instant boost.
However, there’s not a lot of evidence to suggest that drinking
caffeine regularly can cause a lasting increase. In fact, people who
drink caffeinated coffee and tea tend to have a lower risk of heart
disease, including high blood pressure, than those who don’t.
Caffeine may have a stronger effect on
people who don’t consume it regularly. If you suspect you’re
caffeine-sensitive, cut back to see if it lowers your blood pressure.
Tip: Caffeine can
cause a short-term spike in blood pressure, although for many people
it does not cause a lasting increase.
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