Your heart pumps blood, oxygen and nutrients through the arteries in your body. Blood pressure(BP) is the force of blood against your artery walls. High BP is when your blood pressure is always higher than it should be. This is also known as hypertension and is usually diagnosed when your levels are always above 140/90mm of mercury. High BP makes your arteries less stretchy and damages the walls of your arteries. This makes it easier for fatty deposits to build up and limits the circulation of blood and oxygen. This can lead to a heart attack or stroke. When you are diagnosed with high BP, doctors will quickly prescribe medication to help control the problem. But there are actually a few healthier alternatives to lower your blood pressure. Below are simple diet and lifestyle changes that can lower blood pressure naturally.
Lose Extra Body Fat
High blood pressure is linked directly with increased body weight. As you keep on putting weight, your BP will rise as well. So if you are overweight, loosing some weight would be an effective way to lower BP naturally. Studies have shown that waistline measurements are also linked with a risk of developing BP in both males and females. Keep in mind that ideal waist size depends on your ethnic group, so ask your doctor about it first.
Decrease your salt intake
Doctors often tell their high blood pressure patients to reduce their salt intake and there is a good reason for that. Excess consumption of sodium can raise BP significantly. While completely eliminating salt from your diet is not recommended, experts say that you should consume in general less than 2.3 milligrams salt per day. Pay attention to food labels and choose low sodium options. Also, avoid adding excess salt over your meals.
Take Omega 3 fatty acids
When it comes to fats, there are some fats that are actually beneficial for your health. Omega 3 fatty acids can help balance both your cholesterol and blood pressure levels as they decrease inflammation in the body. Some of the foods that are rich in omega 3 fatty acids are fish, flaxseeds, chia seeds, walnuts and soybeans.
Consume magnesium rich foods
Magnesium is another nutrient that can lower blood pressure naturally. This is because magnesium helps fight inflammation. You can take sufficient amounts of magnesium from fatty fish, spinach, avocados, pumpkin seeds, whole grains, beans and nuts.
Exercise
Exercise helps circulation and as a result, keeps your blood pressure balanced. Regular exercise not only helps control high BP, it helps manage your weight and strengthen your heart. Just 20 minutes of mild exercising daily are enough to keep your BP under control.
Quit Smoking
Smokers have been found to be at a higher risk of developing hypertension. The smoke of the cigarettes can temporarily spike your blood pressure levels. Even though it does not cause long term hypertension on its own, smoking is a proven risk factor for heart attack and stroke.