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Dec 2023

5 most effective natural ways to lower blood pressure

Posted By Suborna Fermi Posted on Dec 16, 2023

A recent study stated that nearly 188 million people in India are living with hypertension, and only 37% of them are aware of their condition. High blood pressure often does not cause any symptoms, but it is a major risk factor for a heart attack or stroke.

Generally, an adult's blood pressure should be less than 120/88 mm Hg. If your blood pressure is higher than this range, then you are more likely to develop high blood pressure. Uncontrolled blood pressure can put you at risk of developing heart disease.

Although medications can help lower your blood pressure, certain lifestyle modifications are also important for controlling high blood pressure. Here are the 5 most effective ways to lower your blood pressure.

1. Try to follow a DASH diet: The foremost way to lower your blood pressure is to focus on a healthy diet. Doctors recommend following the DASH (Dietary Approach to Stop Hypertension) diet. A DASH diet focuses on:

  • Eating more fruits, vegetables, and whole grains
  • Limiting the consumption of dietary products
  • Avoid eating foods that are high in saturated fats and sugar
  • Eating fish, poultry, nuts, and vegetable oils

2. Limit the salt intake: Several studies have shown that high salt intake is directly linked to high blood pressure and heart disease. Some studies have also stated that the connection between sodium and hypertension is unclear. This can be due to genetic factors, as everyone has their own bodily mechanism to process sodium. However, if you have hypertension, it is better to limit your sodium intake.

3. Add more potassium-rich foods to your diet: Potassium is a mineral that is essential for your muscle function. It also helps to lower high blood pressure by relaxing the walls of blood vessels. That is why you should make sure to eat foods that are high in potassium, including leafy greens, tomatoes, sweet potatoes, avocados, bananas, salmon, tuna, yogurt, beans, nuts, and seeds.

4. Focus on doing regular exercise: Apart from having a healthy diet, doing regular exercise is an ideal way to lower blood pressure and your risk of heart disease. Many studies have proven that regular exercise helps make your heart stronger. Obesity is also another risk factor for several diseases. Doing a regular 20-25 minute moderate-intensity workout can help you lower your blood pressure and stay in a healthy weight range.

5. Quit smoking and limit your consumption of alcohol: We are all well aware of the fact that smoking can destroy our health. Smoking is the greatest risk factor for heart attack and stroke. Even passive smoking can increase one’s risk for heart disease. That is why, if you do smoke, then consider quitting smoking. High consumption of alcohol also increases blood pressure and puts you at risk of developing several chronic disorders like liver cirrhosis.

Along with medications, certain lifestyle changes, such as regular exercise, reducing salt intake, managing stress, and getting enough sleep, are highly beneficial for reducing blood pressure and your risk of developing heart disease.