As per the estimation of World Health Organization (WHO), globally more than 1.13 billion people are affected with Hypertension. Unhealthy diets, lack of physical exercise, consumption of alcohol & tobacco, and excess stress are the main contributing factors of Hypertension. It also boosts the chances of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.
If you successfully control your blood pressure with a healthy lifestyle and diet, you may reduce the need for medication. Here are some natural ways that you can try to lower your blood pressure and keep it down.
Walk and Exercise Regularly
Regular exercise makes your heart stronger and more efficient at pumping blood, which can lower the pressure in your arteries. Doing 150 minutes of moderate exercises, such as walking, or 75 minutes of vigorous exercise, such as running. These exercises can help lower your blood pressure and improve your heart health.
Reduce Sodium in Your Diet
Many studies have linked high salt intake with high blood pressure and heart events, including stroke. Even a small reduction in sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg. Limiting sodium intake to 1,500 mg per day or less is ideal for most adults.
Let Yourself Relax
Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and constrict blood vessels. Doing breathing exercises and practices like meditation, yoga, and tai chi can help keep your blood pressure in check.
After a cigarette break, blood pressure rises for a short time. Besides, smoking can dull your taste buds, so smokers tend to salt their food more and have a harder time decreasing sodium intake.
Have Some Dark Chocolate
Eating a small amount of dark chocolate or cocoa can help keep your heart and blood vessels healthy because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
Choose the Right ACE Inhibitors Supplements
A primary mechanism of action of antihypertensive drugs that are commonly used in middle-aged and elderly hypertensive patients is the ACE inhibitor. ACE inhibitors prevent an enzyme in your body from producing angiotensin II, a substance that narrows your blood vessels.
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