4 Effective Ways to Reduce Blood Pressure Naturally
Blood pressure raises with each heartbeat, and falls down when heart relaxes in between beats. While blood pressure can vary from seconds to seconds or minutes to minutes with the change in body posture, stress, sleep, and exercise, it should normally be 120/80 millimeters Hg. If your blood pressure is high, the readings are consistently 140 over 90. It can be both high blood pressure and low blood pressure. There are no symptoms as such to know, and the only way is to measure the blood pressure. However, a single high or low reading does not mean that you are a BP patient.
The causes can be hereditary, ageing, unhealthy lifestyle or anything else. If you are overweight or eat more salt and avoid eating fruits and vegetables, it could also be a cause.
Here are some tips to reduce blood pressure
- Exercise Regularly
30 minutes of exercise a day can decrease your blood pressure by 7 to 9 millimeters. You have to be consistent because if you stop exercising it will raise your blood pressure again. The best type of exercise you can prefer for blood pressure is jogging, swimming, dancing, and cycling. You can talk to your doctor about developing a standard exercising program.
- Eat Healthy
Maintain a diet plan either by consulting your doctor or you can take this measure by yourself. This diet plan is called Dietary Approaches to Stop Hypertension (DASH). Keep your diet plan rich in whole grains, fruits, vegetables and low-fat dairy products. It can help lower your blood pressure by 14 millimeter Hg. If possible, note down what all you ate in a day and maintain a diary. This way, you can actually monitor what all you ate and how it affected your blood pressure.
- Try To Avoid/Reduce Sodium in Diet
2 to 8 mm Hg of blood pressure can be reduced by reduction of even a small amount of sodium in your diet, limit sodium by 2,300 milligrams a day or even less than that. To follow this, read labels of foods when you make a purchase and try eating less salt, which will help you to maintain the blood pressure.
- Limit the Alcohol You Drink
Consuming alcohol can be bad and even good at the same time. Drinking it in a small amount can help you reduce the BP by 2 to 3 mm Hg, but at the same time drinking more will lead to increase in blood pressure.