8 beneficial ways that can help lower blood pressure

High blood pressure is not a condition you want to take lightly and can have severe effects on the heart. This condition affects one in three people in the US and one billion people world wide. 

Leaving your blood pressure uncontrolled will raise your risk of heart disease and stroke. 

But do not worry we are here to tell you about 8 beneficial ways that can lower your blood pressure without the need of medication! 

Take a look at these 8 natural ways to fight off high blood pressure.

1. Walk and exercise regularly

Exercise is one of the best things you can do to lower your high blood pressure. Regular exercise also exercises your heart and makes it stronger and more efficient at this job, which in turn lowers pressure in your arteries. 

Just 150 minutes of moderate exercise, from walking to sprinting per week can help lower blood pressure. The more exercise you do the more you can lower your blood pressure.

So take some time out of your day for a quick 30 minute walk. A quick walk can make a big difference. 

2. Reduce your sodium intake

Salt intake is very popular in all sorts of dishes around the world. But for this reason alone many companies aim at lowering salt in the food industry.

Many studies have linked high salt intake with high blood pressure and health issues including stroke.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.

Almost all guidelines that will tell you how to lower blood pressure recommend reducing sodium intake. 

3. Drink less alcohol

Drinking alcohol can raise blood pressure. In fact, alcohol is lined to 16% of cases all around the world. Although there is some research out there to suggest that drinking low amounts of alcohol may protect the heart, those benefits may be offset by opposite effects. 

In the U.S, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. It is strongly suggested to cut back though. 

Drinking alcohol in any sort of quantity poses the risk of raising our blood pressure. 

4. Learn to manage your stress

Stress can be known as being the key culprit to people suffering from high blood pressure. 

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods.

Some things to try when you are experiencing moment of stress are to jam out to your favorite song, or even just stopping your work for a second and take a moment to relax. 

Being stressed out every day can contribute to your high blood pressure problems. 

5. Take natural supplements

There are many natural supplements you can take to help lower your blood pressure, some that have proven evidence behind them:

• Aged garlic extract: Research as shown that aged garlic extract has successfully lowered blood pressure paired with conventional therapies. 
• Berberine: This may increase your nitric oxide production, which helps decrease blood pressure.
• Whey protein: Study's have shown that whey protein improved blood pressure and blood vessel function.
• Fish oil: Has been long credited with improving heart health, fish oil may benefit people with high blood pressure the most. 
• Hibiscus: Hibiscus flowers isn't only for great tasting tea. Hibiscus is rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure. 

6. Quit smoking

Out of the many many many reasons as to why you should quit smoking, heart disease should definitely be at the top of the list. 

Every singly puff of a cigarette causes a temporary increase in blood pressure. The Chemicals in tobacco are also known to damage blood vessels. 

Both smoking and high blood pressure raise the risk of heart disease, quitting smoking should be a strong option to consider. 

7. Cut added sugar and refined carbs

There is constant research that shows the link between added sugar and high blood pressure. 

A study found that having one less sugar sweetened beverage per day was linked to lower blood pressure.

But it is not just sugar, it is all refined carbs, such as the kind that is found in white flour, which rapidly converts to sugar in your bloodstream. 

Another study was done on people undergoing statin therapy, this study found that those who went on a 6-week, carb restricted diet saw a greater improvement in blood pressures and other types of diseases.

8. Eat calcium rich foods

It is not uncommon for people who have a low calcium intake to have high blood pressure.

Most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70 it is 1,200 mg per day.

In addition to dairy, you can get calcium from many other leafy greens, beans, sardines, and tofu. 

Calcium rich diets are linked to healthy blood pressure levels. 

In conclusion

High blood pressure is very common and affects a large portion of the world's population. There are many methods when it comes to treating this condition like specific medications and or natural remedies. 

Controlling your blood pressure through methods discussed in this article , may ultimately hep you lower your heart disease.