High blood pressure can be the result of a wrong lifestyle and everyday habits that have been adopted for so long. It is the cause of 15% of the deaths in the USA and more than 29% of the American citizens have high blood pressure.
Although high blood pressure can show no symptoms most of the times, it signifies the risk of several fatal health conditions like stroke, heart attack, kidney failure, pressure and cognitive decline.
Fortunately our bodies can adept and repair itself, simple changes to the diet and lifestyle cab help you lower your high blood pressure naturally without having to hassle with the side effects of hypertension medications.
Try the following tips to lower your high blood pressure naturally.
Exercising and getting your heart rate high is the best natural way to lower your blood pressure. When you exercise your heart works at full power to push the blood through the arteries and kidneys which helps reduce blood pressure almost immediately.
Opt to go for brisk walks everyday for 39 minutes or do some jumping Jack’s, run, do cardio exercises, do whatever that can increase your heart rate.
2- Eat Potassium Rich Foods.
An important step in reducing high blood pressure naturally is increasing your potassium intake to neutralize the effect of sodium on your blood pressure.
Foods that are high in potassium include tomato, potato, sweet potato, peas, banana, kidney peas, honeydew melons, orange and cantaloupe.
3- Reduce your Sodium Intake.
Just like it is important to increase your potassium intake you should also reduce your intake of sodium. Sodium is not only present in salt but also in many other hidden sources like tomato-based ready made sauces, canned foods, processed meats, red meats, dairy, cereal and refined produce (sugar and flour).
You should consume no more than 1500 milligrams of sodium a day to successfully lower your blood pressure naturally that means a little bit more than half a teaspoon of salt.
Season your meals with herbs, lemon, salt-free seasoning mixtures but try to avoid as much as possible.
4- Take Natural Blood Thinners.
Sometimes what’s causing your blood pressure to get high is that your blood is too thick.
There are natural blood thinners that can do the job very effectively and the best and simplest one is water, drinking a lot of water everyday will help keep your blood thin. Other potent natural blood thinners include raw garlic, ginger, fenugreek seeds, fish oil, omega-3 sources (walnuts, salmon, tuna, flaxseeds, sunflower seeds)
5- Work Less.
Working more than 41 hours a week can increase your risk of hypertension by 15% that’s because you won’t easily find the time to cook healthy foods or exercise not to mention the stress you put on yourself with too much working.
Avoid working extra hours and always make sure to give yourself enough time to unwind, relax your mind, exercise, sleep adequately and cook a healthy dinner.
6- Get Help With the Snoring.
Loud snoring can be a symptom of obstructive sleep apnea which is a common cause for high blood pressure, clinical studies found that obstructive sleep apnea sufferers had high levels of aldosterone a hormone that causes blood pressure to shoot up.
Obstructive sleep apnea is the reason for most of the cases of high blood pressure that don’t show any improvement with medications.
Other clues to determine whether or not obstructive sleep apnea could be the cause behind your unexplained high blood pressure include early morning headaches, excessive tiredness during the day and mental unclarity.
If you suspect obstructive sleep apnea is the reason for your high blood pressure, discuss that with your doctor and ask for Tue treatment options.