Excitement, being active, sleeping and waking up are all situations where blood pressure changes naturally. When your activity ends, your BP reading should return to a normal range. A normal blood pressure is usually defined as systolic pressure below mmHg and diastolic pressure below 80mmHg.
Systolic pressure is the measurement of blood pressure from your heart beats. Diastolic pressure is when the heart is at rest between beats. Unfortunately there is no cure for high blood pressure currently, but you can take steps to manage it even without medication. Here are 7 ways to lower your blood pressure naturally:. Some people are more prone to developing high BP than others.
Certain lifestyle choices can also increase your risk of developing HBP. Lowering your blood pressure is especially helpful if you have one or more risk factors for HBP. People most at risk for developing HBP are:. Some factors, such as gender, ethnicity, and family history cannot be controlled.
Over time, high blood pressure can lead to an array of health complications. They will be able to determine if your blood pressure is abnormal and prescribe a treatment plan for you. High blood pressure causes damage to your organs over time. Hypertensive crises can manifest as either hypertensive urgency or hypertensive emergency. The good news is that most people can bring their numbers down naturally, without using drugs. Williams, M. Now, try these natural ways to lower your blood pressure—no pills necessary.
Regular exercise, even as simple as walking , seems to be just as effective at lowering blood pressure as commonly used BP drugs, according to a meta-analysis of hundreds of studies. Williams recommends shooting for 30 minutes of cardio on most days. Over time, you can keep challenging your ticker by increasing speed, upping distance, or adding weights. Losing even a little weight will also help ease hypertension.
Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and constrict blood vessels, causing your blood pressure to spike. But breathing exercises and practices like meditation , yoga , and tai chi can help keep stress hormones—and your blood pressure—in check, Dr. Williams says. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.
The American Heart Association recommends aiming for 1, mg of sodium in a day, and certainly no more than 2, mg about a teaspoon. Obarzanek suggests treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and sandwiches. Getting 2, to 4, mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph.
The nutrient encourages the kidneys to excrete more sodium through urination. We all know about the potassium in bananas, but foods like potatoes, spinach, and beans actually pack more potassium than the fruit. Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains. Bottom line : Magnesium is an essential mineral that helps regulate blood pressure.
Find it in whole foods, such as legumes and whole grains. While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.
Read more about foods that help lower blood pressure here. Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease. If you want to buy any of the over-the-counter remedies listed in this article, then they are available online.
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Omron manufactures many medical devices, including blood pressure monitors. Learn more about the brand and some of its blood pressure products here. A recent study concludes that certain supervised lifestyle changes provide similar improvements to medications in reducing blood pressure.
Medically reviewed by Atli Arnarson Ph. Walk and exercise regularly. Share on Pinterest Regular exercise can help lower your blood pressure. Reduce your sodium intake. Drink less alcohol. Eat more potassium-rich foods. Cut back on caffeine. Learn to manage stress. Share on Pinterest Listening to soothing music may help lower stress. Eat dark chocolate or cocoa. Lose weight. Quit smoking. Cut added sugar and refined carbs.
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