Six Natural Ways to Reduce Blood Pressure – Medical Bulletin



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natural ways to lower blood pressure

May is the month of hypertension. Here we discuss six natural ways to reduce blood pressure.

Globally, high blood pressure could cause up to 7.5 million deaths. It is a major risk factor for many other health problems such as coronary heart disease, heart attacks, stroke and kidney damage.

Here are six natural ways to lower blood pressure without the need for medication.

1. Exercise often

Research has shown that regular aerobic exercise reduces blood pressure by an average of 11/3 mmHg, while strength training also reduces blood pressure. Activating and exercising, whether at the gym, doing yoga or strolling, are reliable ways to get healthy blood pressure.

2. Limit alcohol

Alcohol consumption increases the risk of high blood pressure, especially in people who drink excessively and women. Reducing alcohol consumption is one of the simplest and most natural ways to lower blood pressure.

3. Maintain a healthy diet

Eating lots of fresh fruits and vegetables, low-fat dairy products, whole grains, less red meat, and monitoring your calorie intake to maintain a healthy weight are important natural ways to lower your blood pressure. Losing extra pounds is the most effective way to lower blood pressure.

4. reduce sodium intake

In addition to a healthy diet, a diet low in sodium is essential for lowering blood pressure. Studies have shown a direct relationship between high blood pressure and the amount of salt in the diet. Because processed foods are the main source of high salt diets, preparing more foods from natural sources is one of the natural ways to reduce blood pressure.

5. Mineral supplements

Increasing the number of minerals, calcium, magnesium and potbadium has proven to be an effective way to reduce high blood pressure. Often, as those who suffer from high blood pressure have a diet rich in processed foods, these diets are deficient in minerals.

6. reduce stress

Finally, the best natural way to reduce blood pressure is to relax! Although stress is not a direct cause of high blood pressure, stressors such as depression and social isolation are as harmful to health as other behaviors such as smoking. Relaxation, meditation and stress management can be used as interventions to help reduce hypertension.

Written by Rebecca K. Blankenship, B.Sc.

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References:

  1. WHO | High blood pressure. Who.int. https://www.who.int/gho/ncd/risk_factors/blood_pressure_prevalence_text/en/. Published in 2019. Accessed on April 27, 2019.
  2. What high blood pressure can affect your body. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868. Published in 2019. Accessed on April 27, 2019.
  3. Management of health behavior | Hypertension Canada Guidelines. Guidelines.hypertension.ca. https://guidelines.hypertension.ca/prevention-treatment/health-behaviour-management/. Published in 2019. Accessed on April 27, 2019.
  4. Börjesson M, Onerup A, Lundqvist S, Dahlöf B. Physical activity and blood pressure reduction in hypertensive individuals: Narrative review of 27 RCTs. Br J Sports Med. 2016 50 (6): 356-361. doi: 10.1136 / bjsports-2015-095786.
  5. Santana N, Mill J, Velasquez-Melendez G et al. Alcohol consumption and blood pressure: Results of the ELSA-Brazil study. PLoS ONE. 2018; 13 (1): e0190239. doi: 10.1371 / journal.pone.0190239.
  6. Stamler J, Chan Q, Daviglus M et al. Relationship of dietary sodium (salt) with blood pressure and its possible modulation by other dietary factors. Hypertension. 2018; 71 (4): 631-637. doi: 10.1161 / hypertensionaha.117.09928.

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