How to Lower Blood Pressure ( Step by Step with Naturally )
How to Lower Blood Pressure. Lower Blood Pressure is when the blood is pumped from the heart into the circulatory system and dispersed in the body, it encounters resistance. To defeat this resistance, the blood must be pushed from the heart at a certain pressure. This press is called “arterial pressure”. High blood pressure, even if it does not manifest itself clearly, is the cause behind many deadly diseases. High blood pressure, commonly known as high blood pressure, is the cause of heart disease.
So it is important to control and lower blood pressure.
How to Lower Blood Pressure ?
1) Increase the movement in your life
Elderly adults participating in aerobic exercise training lowered the blood pressure to 4.5% diastolic from 3.9 systolic. This is as good as most blood pressure medicines. As you increase your heart and breathing rates, your heart becomes stronger and makes less effort.
This will lessen pressure on your arteries and lower blood pressure. But you do not have to run a marathon. Simple activities like raising your activity level, using stairs, walking instead of driving, doing housework, gardening or riding a bicycle will be enough to lower blood pressure. If you do it regularly, you will notice that it helps to lower blood pressure.
2) Lose weight
Even if you are unaware, the reason behind the high blood pressure may be your excess weight. Even 5-10 kilos you give will be effective to lower blood pressure.
3) Reduce salt and increase potassium intake
It is another way to lower blood pressure. Potassium has 2 main effects; it reduces the salt effect in your body and reduces the tension in your veins.Increasing your potassium intake is easier than you might think because many foods naturally have a high amount of potassium.
Foods containing potassium; dairy products (milk, yogurt), fish, fruits (bananas, apricots, oranges), vegetables (sweet potatoes, potatoes, tomatoes, green, spinach). Do not forget that each individual’s body reacts differently to the salt.
Some people are sensitive to the salt. A higher salt intake increases blood pressure. Some of them are less susceptible to salt. They can have a high salt intake and release in the urine without elevating the blood pressure.
4) Reduce stress factors
In daily life we face many stress factors. Work tempo, challenging living conditions and many other factors simultaneously increase your stress and blood pressure. Stress factor is much more effective than you think on blood pressure.
In order to lower blood pressure and become healthier both mentally and physically, you should decrease stress factors in your life and gain daily routines.
5) Pay attention to sufficient and high quality of sleep
Your blood pressure falls during sleep. Your sleep quality is influential on your blood pressure. People with bad sleep quality, especially middle-aged people, are at risk of high blood pressure. Although good sleep is not easy for everyone, there are some ways to improve your sleep quality.
Adjusting to a regular sleep time, exercising during the day, avoiding daytime sleep and a comfortable bed are some of these methods. Thanks to these, while you have better night, they also beneficial to lower blood pressure.
6) Increase protein intake
Research shows that people who consume too much protein have lower blood pressure risk. Consuming 100 grams of protein a day helps lower blood pressure. Moreover, you can easily take this protein with foods like eggs, milk, fish and you can lower blood pressure to a healthy level.
7) Decrease caffeine
Although the effect varies according to the person, caffeine increases your blood pressure for a temporary period of time. Although caffeine has been found to be very beneficial to human health, it can be particularly harmful to patients complaining of high blood pressure.
It would be helpful to reduce your caffeine intake or to consume decaffeinated coffee to lower blood pressure.
8) Increase lemon consumption
Lemon C is a rich source of vitamins and antioxidants and beneficial for your health. Lemon, which also helps to eliminate toxins in your body, is effective in lower blood pressure. Research shows that the 2 most effective ways to lower blood pressure is to walk every day and increase lemon consumption.
You will notice that a glass of water is squeezing half a lemon on an empty stomach each morning will help to lower blood pressure.
9) Consume garlic
Another natural nutrient that will help lower blood pressure is garlic. It has been observed that people who consume fresh or freed garlic on a regular basis every day can easily lower blood pressure.
10) Stop smoking
Leaving the cigarette is also very useful for your health. Smoking causes your blood pressure to increase temporarily and your heart rate to increase. In the long run, the chemicals in the tobacco can increase your blood pressure by damaging the blood vessel walls and narrowing your arteries.
Hardened arteries cause your blood pressure to increase. Even passive smokers have negative effects on your blood pressure, and if you quit smoking you will see lower blood pressure.
11) Reduce alcohol
Alcohol can be both good and bad for your health. In small quantities, you can reduce your blood pressure by 2 to 4 mm Hg. However, if you drink too much alcohol, you lose the protective effect. Drinking a certain amount of alcohol lowers blood pressure while reducing effects of blood pressure drugs.
It will be effective to reduce alcohol use or completely remove alcohol from your life to lower blood pressure.
13) Get help
If you are unsuccessful in reducing your blood pressure despite all natural methods and precautions, go to a doctor and never resort to medical intervention.
What are the symptoms?
High blood pressure often causes no symptoms. Many people with high blood pressure can understand the tension problem only as a result of routine checks. Renal and caprine-related health problems may develop later in blood pressure patients who are not routinely controlled.
Therefore, you should pay attention to the statement that occurs at the height of blood pressure, and the symptoms that occur should definitely be taken into consideration. Your blood pressure does not give any symptoms in normal conditions unless it reaches a very high level, such as 180/110 mmHg.
The most common statement of high tension is; dizziness, headache, heartache, tinnitus, shortness of breath, double or blurred vision, nose bleeds and irregular heartbeats. When blood pressure is measured to diagnose high blood pressure; systolic (large blood pressure, normal = 130 mm Hg), diastolic (small blood pressure, normal = 85 mm Hg).
For high blood pressure diagnosis, one of these values is high enough.