High blood pressure: Natural methods for lowering blood pressure

Uncontrolled blood pressure can harm your heart and cause stroke, heart failure, renal damage, and a variety of other disorders. Here are some natural strategies to keep your blood pressure under control.
Blood pressure management, like diabetes management, is a lifelong commitment. Aside from blood pressure medication, certain healthy lifestyle modifications can naturally decrease blood pressure and keep your heart healthy. Uncontrolled blood pressure can harm your heart and cause stroke, heart failure, renal damage, and a variety of other disorders. A low-sodium, high-potassium diet can significantly help control your blood pressure. Aside from that, regular exercise can strengthen your heart, allowing it to pump more blood with ease, lowering blood pressure.
Diet and stress are the two most important influences in blood pressure, although heredity also plays a role. You don’t have to make huge changes in your life to lower your blood pressure. Small modifications can have a major impact on your blood pressure levels. Heart disease can be avoided if you exercise some self-control. “By controlling blood pressure with a healthy lifestyle, you may be able to avoid, postpone, or lessen the need for medication,” explains nutritionist and wellness expert Karishma Shah in a recent Instagram post.
Shah also suggests some natural strategies to keep your blood pressure under control.
1. Cut back on sugar
It can aid in the reduction of blood pressure and cholesterol levels. Sugar consumption boosts insulin levels, which stimulates the sympathetic nervous system. As a result, blood pressure and heart rate rise.
2. Lose excess weight and keep an eye on your waistline
As people gain weight, their blood pressure rises. Obesity can also induce interrupted breathing while sleeping (sleep apnea), which elevates blood pressure even further.
3. Regular exercise
Physical activity on a regular basis can reduce high blood pressure by 5 to 8mm Hg. It is critical to continue exercising to maintain blood pressure from increasing. Aim for at least 30 minutes of moderate physical activity every day as a general objective.
4. Maintain a healthy diet
A diet heavy in whole grains, fruits and vegetables, low-fat dairy products, and low in saturated fat and cholesterol can reduce high blood pressure by up to 11 mm Hg.
5. Give up smoking
Cigarette smoking raises blood pressure. Quitting smoking lowers blood pressure. It can also lower the risk of heart disease and enhance general health, potentially resulting in a longer life.