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Natural Ways to Lower Your Blood Pressure

According to the Centers for Disease Control (CDC), “A blood pressure less than 120/80 mmHg is normal. A blood pressure of 140/90 mmHg or more is too high. People with levels from 120/80 mmHg to 139/89 mmHg have a condition call prehypertension, which means they are at high risk for high blood pressure and heart disease and stroke.” Consider implementing the following natural ways into your daily routine so you can try to lower your blood pressure.

Decrease Salt Intake

Research completed by the National Library of Medicine showed that, “There is overwhelming evidence that dietary salt is the major cause of raised blood pressure and that a reduction in salt intake lowers blood pressure, and thereby reducing blood pressure-related diseases.”

Reducing salt in your daily diet is a basic way to naturally lower your blood pressure levels. Start to read labels on food products to look for food that is low in salt levels. Many processed foods are high in sodium, so if possible, eat fresh foods rather than pre-packaged meals. For example, it is best if you can purchase fresh vegetables and fruit rather than frozen or canned. Add fresh cuts of meat to your meal planning rather than processed meats like pre-marinated and seasoned pork roast or bacon. Less is definitely more when it comes to planning your meals for the month.

Add Foods with Potassium

Potassium is a vital mineral that neutralizes sodium intake and helps to lower blood pressure so that you are at a decreased risk for stroke or heart disease. Most processed foods are high in sodium. So, reduce the number of processed foods that you eat.

Consider adding the following potassium-rich foods to your diet:

  • Avocados – This heart-healthy fruit is rich in potassium and fiber. Slice up 1 medium-sized avocado to get one-quarter of the daily recommended value of potassium necessary in your daily diet.
  • Spinach – Add spinach to your salad instead of lettuce to increase your potassium intake. Sautee spinach with olive oil and garlic and add it to your grilled chicken and veggie meal. You can grill zucchini, which is rich in potassium.
  • Potatoes and Sweet Potatoes – These vegetables are rich in potassium. There are various ways to cook potatoes, such as mashed, baked, au gratin, or grilled.

Start Exercising More

When you exercise regularly, that can improve heart health as your heart becomes more effective at pumping blood throughout your body. When your heart is healthy, that is directly linked to a reduction of blood pressure levels.

Depending on your current health level, you can start with aerobic exercise or even walking. Any type of exercise you can do during the week will be helpful in improving your overall heart health–even if you can only walk or exercise a few times a week.

Drink Less Caffeine and Alcohol

If you’re a coffee drinker or enjoy drinking wine or other alcoholic drinks, you may not like this step. However, reducing caffeine and alcohol consumption is another vital way to lower your blood pressure levels.

If you drink coffee or caffeinated beverages occasionally, you’ll see a spike in your blood pressure, but won’t experience long-term effects. However, if you drink more than five cups of coffee, caffeinated tea, wine, beer, or alcoholic beverages each day, you should definitely consider changing your habits to lower your blood pressure.

Take Care of Your Health

The CDC reports that, “Only about 1 in 4 adults (24%) with hypertension have their condition under control.” Take care of your health today by getting your blood pressure under control to prevent heart disease or stroke. Make sure you consult with your physician to discuss all your health concerns and the natural solutions you are using to try to lower your blood pressure.

 

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