Many adults struggle with high blood pressure, but don’t want to start on a prescription medication. Others might be on blood pressure medications but might not be seeing enough results! Searching for answers can be hard, but there are simple things that you can do to lower your blood pressure naturally.
1. Maintain an active lifestyle
The most important determinant for hypertension is activity levels. Heart.org says, “People who aren’t physically active are much more likely to have health problems, like heart attack and stroke. On the other hand, regular physical activity helps to lower blood pressure, control weight and reduce stress.”
2. Take supplements
L-arginine opens the blood vessels so that blood can flow more freely, causing blood pressure to lower naturally! If you don’t yet have hypertension, L-arginine is a great preventative supplement that can keep your blood pressure at bay. L-arginine can also be used in conjunction with blood pressure medicine to make sure that your heart is the healthiest that it can be! Try it out risk-free today!
3. Eat a heart-healthy diet
One of the healthiest diets for you is the Mediterranean diet. Full of healthy fats, lean proteins, fresh vegetables, and whole grains, the Mediterranean diet helps to lower blood pressure! Scientists and nutritionists have identified certain nutrients that directly affect hypertension: potassium, magnesium, and calcium.
Potassium balances out the negative effects of salt, easing the work that your kidneys have to do to filter your blood. This helps the filtration process to go more smoothly and allows blood to flow more freely. Some potassium rich foods include leafy greens, potatoes, citrus fruits, legumes, meat, poultry, bananas, and whole grains. Foods high in magnesium help the blood vessels relax. Some magnesium-rich foods include legumes, nuts, avocados, seeds, whole grains, bananas, fatty fish, and dark chocolate. Calcium has also been found to help blood vessels constrict and relax when they need to. found in dairy products, collard and leafy greens, beans, sardines, and tofu.
4. Reduce Sodium
The recommended limit for is 2300 mg of sodium per day. That’s only 1 teaspoon. The average daily sodium intake in the US is 3,400 mg! Too much sodium in your blood puts strain on the kidneys and reduces the purity of the blood after it has already been filtered. That means that sodium is still floating around in your blood even after it’s been filtered! That puts strain on the narrow blood vessels surrounding the kidneys, leading to hypertension! Try to avoid processed foods high in sodium, and try seasoning with spices and herbs instead of salt!
5. Cut out caffeine, smoking, and drinking
Caffeine and nicotine are both stimulants and temporarily raise blood pressure. Alcohol is a depressant and actually raises blood pressure as well! Having more than three drinks in one setting will temporarily increase hypertension, but long-term binge drinking will result in more permanent increases!
6. Reduce stress
Have you ever felt so stressed that you feel like your blood is boiling? Well, stress does temporarily raise your blood pressure levels. If you have infrequent stress, it shouldn’t be a problem, but if you have chronic stress, your hypertension might be high permanently. And that’s not a good thing. Seek to manage stress in healthy ways to protect your heart and your sanity!