High blood pressure puts many people at risk for serious health issues. It is associated with greater risks of strokes, heart attacks, dementia, and more, so managing it is very important to overall health. Lowering blood pressure does not always mean taking medications. It is actually possible to reduce blood pressure levels naturally by following these tips:
Exercise can have many benefits for overall health. More specifically, one of the best ways to strengthen the cardiovascular system is through cardio exercise. Going for a run, playing soccer, or doing anything else to strengthen the heart can be just as effective as certain blood pressure medications.
Drink More Water
Water is incredibly important for the body’s health and wellness. It’s also important to drink more water to keep blood pressure down. When a person does not drink enough water, their blood becomes thicker and heavier, putting far more pressure on blood vessels. Making sure to drink 64 ounces of water a day to stay hydrated helps to drop blood pressure naturally.
Lose Extra Weight
Weight management can improve overall wellness. One of the most common causes of high blood pressure is being overweight. Being obese or overweight puts a lot of strain on the body, so just reducing weight by a few pounds can drastically lower blood pressure. This is often easier said than done, but modern calorie tracking apps make it a bit simpler.
Reduce Salt Intake
Another healthy habit to try is reducing salt intake. Too much sodium throws off the balance of water absorption in the body, so it is best to stick to no more than 2,300 milligrams of salt a day. Check nutrition labels on packages carefully, because things like deli meat and canned soup can contain a surprising amount of salt.
Quit Using Nicotine
It is no secret that nicotine is incredibly unhealthy. Those who are using nicotine in any form, including gum, e-cigarettes, vape pens, or patches, can greatly impact their blood pressure by quitting nicotine usage. Tobacco causes a lot of other problems for the heart, so it is best to avoid it if possible.
Whenever a person feels upset, their body raises blood pressure slightly as part of a “fight or flight” response to feeling threatened and worried. Interestingly, this effect is not just short term. People who chronically deal with stress have far higher blood pressure even when they are not actively stressed out. Learning how to stay calm can be difficult, but a few things that help are meditation, yoga, spending time with loved ones, and laughing at something funny.