5 Science-Backed Methods to Lower Blood Pressure

2 Mins read

5 Science-Backed Methods to Lower Blood Pressure


In this article we will discuss 5 methods to lower blood pressure. High blood pressure, or hypertension, can cause serious damage to your body. It is a silent medical condition that affects the body for years before its symptoms are noticed. It has been linked to damaged arteries, heart, and brain. However, you can prevent the risk factors for hypertension and lower your blood pressure. 


Everyone wants to maintain healthy blood pressure. But what does that mean? High blood pressure occurs when your blood pressure increases to an unhealthy level. Normal, or safe, measurement is 120/80 mm Hg; the top number is pressure in your arteries, while the bottom number shows blood pressure between beats. Numbers higher than normal indicate that your heart is working harder to supply blood to the body.  


As per the World Health Organization, around 1.13 billion individuals worldwide have elevated blood pressure. If left untreated, it increases the risks of stroke and heart disease. Although hypertension is known as a silent killer, you can lower your blood pressure naturally. 


Here are some natural ways to control your blood pressure:


  • Regular Exercise


It is one of the best-proven methods to lower blood pressure. Easy and moderate exercise of 150 minutes per week can help improve heart health and control the elevated blood pressure. A 30-minute walk daily is the easiest way to add heart-healthy exercise to your routine. 


As per the National Walkers’ Health Study, more exercise decreases the risks of high blood pressure further. 


  • Consume More Potassium


Potassium is an essential macromineral whose high intake can decrease the risks of mortality by around 20%. In the case of high blood pressure, it eliminates sodium and makes blood vessels healthy. 


The best way to add more potassium to your diet is to eat vegetables like leafy greens, potatoes, and tomatoes. Also, consume fruit, nuts, seeds, milk, yogurt, and salmon


  • Cutback in Salt Intake


Salt is an integral part of a kitchen, and its intake is high across the world. Today, people consume more salt than ever due to processed foods. 


Several past studies have associated high salt intake with high blood pressure and increased risks of stroke. Researchers of these studies advised people to reduce their sodium intake to keep their blood pressure in control. 


Replace processed foods with fresh vegetables and home-cooked meals


  • Manage Stress


Stress is one of the major causes of high blood pressure. When you are stressed, your heart beats faster and works harder to supply blood to other parts of the body. 


Learn to manage stress by listening to music and avoiding stressful situations. Apart from that, work less to give yourself some time to relax. 


  • Avoid Alcohol


Drinking alcohol increases blood pressure. In fact, as per research, over 15% of cases of high blood pressure are somehow linked to alcohol. 


Although moderate amounts of alcohol can improve heart health, consumption in excess leads to dangerous consequences. According to experts, one drink a day is safe for both men and women. 


If you have more than one drink, cut back to manage your blood pressure.


In the End


High blood pressure is a silent killer that affects a large proportion of the global population. Although there are medications to treat the condition, try natural methods to avoid side effects. Controlling your blood pressure can further help you lower the risks of heart disease.

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About author
Founded in 2019 by Keith Harrison, Athletic Digest has come a long way from its beginnings in Detroit, MI. When Keith Harrison first started out, his passion for coaching and playing sports drove him to blog about health and fitness so that athletes or the everyday person can live a better healthy lifestyle. We now serve customers all over the world and are thrilled that we’re able to turn our passion into Athletic Digest, LLC your health and fitness website.
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