High blood pressure is nicknamed “the silent killer” because it shows no symptoms until after it’s done severe damage.
It affects one out of three people in the U.S. and 1 billion people worldwide, causing up to 60,000 deaths per year.
Fortunately, there’s a number of natural ways you can combat high blood pressure.
Regular Exercise
Exercise doesn’t have to be boring!
If you don’t already exercise regularly, this can seem like a pain – but it doesn’t have to be.
Something as simple as walking for 150 minutes per week can effectively decrease your blood pressure and improve your overall heart health.
That’s just 25 minutes 6 days a week!
If you just want to get it out of the way, then 75 minutes of vigorous exercise per week can bring out the same results.
The trick is to pick an activity you love doing, otherwise, you might just give up after a day or two.
Love dancing? Biking? Playing a sport? Then do that! Just make sure it’s something you love doing consistently and you’ll be on your way to lower blood pressure in no time.
Salt Intake
Herbs and spices are a great replacement for salt
Processed foods often contain large amounts of salt, which has been linked to high blood pressure and strokes.
This may be due in part to genetics: about half of people with high blood pressure have a sensitivity to salt.
If you already have high blood pressure, you may also have problems processing sodium.
Try removing salt from your diet where possible and see if it affects your blood pressure levels.
Getting rid of salt doesn’t mean sacrificing taste.
Use herbs and spices for taste instead of salt and you’ll have a delicious meal without worrying about your blood pressure.
Stress Management
Meditation is one way to manage stress
In a world where even our leisure time seems busy, it’s easy to feel stressed.
If you’re constantly stressed, that means having a faster heart rate and constricted blood vessels.
What does that mean? Bingo – increase your blood pressure levels.
Stress can also lead to other behaviors that can impact your blood pressure, like eating unhealthy or drinking more alcohol.
Since you’re probably not going to move to your own private island for a lifelong vacation anytime soon, the best you can do is learn how to manage your stress levels.
Two effective ways to reduce stress are meditation and music. By effectively meditating or deep breathing, you can relax your body and slow your heart rate.
If you listen to soothing music, you can help relax your nervous system. Combine these two together and you have a great way to manage your stress.
It doesn’t hurt to take a vacation every once in a while, either.
Cut Sugar and Carbs
Turns out added sugar doesn’t just give you diabetes
High blood pressure is often brought about by a poor diet.
Since you’re already getting rid of salt, why not sugar and carbs?
According to one study, women who drank less than one soda a day had lower blood pressure levels than women who drank just one soda a day.
The culprit is not just sugar but all refined carbs such as white flour.
If you want lower blood pressure levels, you will have to watch what you eat.
Try a low-carb diet and drink water instead of a flavored drink.
It might not sound fun in the short-term, but you will feel great in the long-term.
Natural Supplements
Natural dietary supplements can boost your heart health
There are some great natural supplements that help lower your blood pressure levels.
Look for the following ingredients in your dietary supplements: fish oil, l-arginine, whey protein, berberine, hibiscus, or aged garlic extract.
Each of these ingredients has a positive effect on your blood pressure and your overall heart health.
Best of all – they’re natural!
Lower Your Blood Pressure
Millions of people suffer from high blood pressure.
If you’re one of them, try these natural techniques to help lower your blood pressure, decrease your risk of heart disease, and enjoy a full life.