High blood pressure affects nearly half of American adults and 1 billion people worldwide (1, 2). If high blood pressure is left uncontrolled, it increases the risk of heart disease and stroke. However, there are several steps you can take to lower your blood pressure naturally, even without medication.
Walk and exercise daily
One of the best things to reduce high blood pressure. Exercising daily strengthens your heart and helps pump blood. The pressure in your arteries decreases.
150 minutes of exercise per week, such as walking, or 75 minutes of vigorous exercise per week, such as running, can help lower blood pressure and improve heart health.
Plus, some research suggests that more exercise can lower your blood pressure even further.
Veerasana– Virasana is considered the most beneficial, as any yoga involving breathing is good for people with high blood pressure. By doing Virasana, blood pressure remains under control, the nervous system remains healthy and stress is significantly reduced.
BalasanaBy doing Balasana, blood pressure remains under control, the body relaxes and the hips and spine also benefit.
conclusion: Walking just 30 minutes a day can lower your blood pressure. Exercising more can reduce it even further.
eat less sodium, i.e. salt
People all over the world consume too much salt. This is largely due to increased consumption of processed and prepared foods. Many studies have linked high salt intake to high blood pressure and heart problems, including stroke. However, other research indicates that the relationship between sodium and high blood pressure is less clear.
This could be partly explained by genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal blood pressure are salt sensitive.
If you already have high blood pressure, it may be worth reducing your sodium intake to see if it makes a difference. Use fresh ingredients rather than processed foods and try using herbs and spices instead of salt.
don’t drink alcohol
Alcohol consumption can raise blood pressure and increase the risk of many chronic diseases, including high blood pressure.
use minimal caffeine
If you’ve ever had a cup of coffee before having your blood pressure checked, you know that caffeine causes an immediate increase in blood pressure.
Disclaimer: Some information in news stories is based on media reports. Before implementing any suggestion, you should consult the relevant expert.
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