Ways to lower your blood pressure naturally

Ways to lower your blood pressure naturally

High blood pressure is a major risk factor for coronary heart disease (heart attack, heart failure and kidney disease). Getting your blood pressure check regularly and controlling your blood pressure can in due course reduce one’s risk of encountering coronary heart disease. Although prescription drugs are one way to treat coronary heart disease, there are notable several alternatives yet natural techniques that can help.  

Our health in our hands. It appears so simply that with little steps and measure, we can improve our health. Time is a major issue as a barrier in achieving our goals.

Unlock your potential with good nutrition and lifestyle
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Take care of your body. It`s the only place you have to live. It time to 
step up to the plate and change your life.

In total, there is 168 hours in a week. Sleep accounts for an approximately 8 hours a night along with work. Leaving us with 56 hours a week for? ​

If we plan our week, block out some time to do the tasks and activity we want, Consequently, we can easily achieve our goals and we still have time to watch TV :)

​13 different ways to lower blood pressure

​1.  Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
 2.     Weight loss: losing 17 pounds (7.7 kg) was connected to reducing systolic blood pressure (-8.5) and diastolic blood pressure (-6.5). The blood pressure reduction of weight loss is much greater when you exercise.
3.     Smoking Cessation: Each puff of a cigarette, triggers an upsurge in blood pressure. Smoking mainly due to the chemicals in tobacco are established to harm blood vessels.
4.     Refined carbs, sugar, can increase blood pressure. Studies have shown that a low-carbohydrates diets can assist to lower your blood pressure levels.
5.     Latest guidelines for reducing blood pressure suggest lowering sodium intake.
6.     Drinking alcohol has been associated with an upsurge in blood pressure. Restrict your consumption to no more than two drink a day for males and one for females.
7.     Try and consume more foods that are high in potassium to assist reduce blood pressure:

• Fruit, including bananas, apricots, melons & avocados.
• Fish: Salmon & Tuna
• Leafy greens vegetables, tomatoes, potatoes and sweet potatoes
• Nuts, seeds & beans
• Dairy (i.e. milk and yogurt)

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  8. Eating berries,  have been shown to decrease one’s blood pressure and their overall risk of coronary heart disease.
​9.    Just like #7 (potassium rich foods), try and consume more foods that are high in calcium (dark leafy greens, dairy and tofu) that can assist reduce blood one’s blood pressure.

10.  Magnesium is a vital mineral that facilitates blood vessels to relax and to control blood pressure. Magnesium can be integrated into your diet through the following of foods (vegetables, legumes, dairy, chicken, meat and whole grains.

11. Stress is a major risk factor for coronary heart disease and is known to cause an upsurge in one’s blood pressure levels. There a few and manageable ways to reduce our stress levels. For instance, listing to music can assist to relax our nervous systems. Both mindfulness meditation and deep breathing can activate the parasympathetic nervous system, that has been proven to reduce your blood pressure and pulse heart rate.

12. Try to consume dark chocolate and cocoa powder, which both are associated with causing blood vessels to dilate and a reduction in blood pressure.

13. The top three natural substances natural substances, which have been established to reduce one’s blood pressure and to enhance one’s cardiac health are aged garlic exact and fish oils.

• Aged extract is established to be effective as a standalone treatment and in conjunction along with conventional therapies for reducing blood pressure levels.​
• Fish oil: recognised with enhancing cardiac health, in which fish oil or fish oil tablets could help hypertension patients the greatest.