Blood pressure (hypertension) is the force at which blood is pumped through the walls of your arteries. It is vital for existence, but when it becomes elevated, it can cause damage to the arteries, kidney disease, vision loss, heart disease and aneurysms. Conventional treatment for high blood pressure generally revolves around the use of prescription drugs, but they can cause your body harm in other ways. Natural blood pressure lowering techniques can be tried as an alternative to avoid the harmful side effects.
Step 1
Change your diet. Cut back on the foods that are high in saturated and total fat such as deep-fried foods, whole-fat dairy products and processed baked goods. Eat primarily fruits, vegetables, low-fat dairy, whole grains and foods that are high in potassium.
Step 2
Limit your intake of alcoholic beverages. Alcohol can raise your blood pressure, even if you have a perfect bill of health. If you are going to drink, keep it to one to two drinks a day.
Step 3
Reduce your sodium intake. Sodium can be found in canned foods, ready-to-eat meals, frozen dinners and condiments. According to the DASH diet plan, which was created to lower hypertension, you should keep your daily sodium intake to 1,500 mg or less.
Step 4
Throw away the cigarettes. Smoking has several negative effects on the body. Your lungs can become damaged, your risk for cancer can go up and your blood vessels can constrict, which can increase your blood pressure. Quit if you currently smoke and do not start if you don't.
Step 5
Start exercising. Exercise can offer the body numerous benefits such as improved joint function, increased bone mass, better brain function and improved circulation and a lower blood pressure. Aim for at least 30 minutes of exercise every day of the week. Examples include running, biking, weight training, tennis, swimming and walking.
Step 6
Reduce your stress levels. Partake in relaxation activities like yoga, tai-chi, deep breathing, guided imagery and muscle relaxation.
Step 7
Lose weight. According to the Mayo Clinic, if you're overweight, even a 5 lb. loss can help lower your blood pressure. Be mindful of your caloric intake to keep your weight under control. To lose 5 lbs. in five weeks, cut your daily intake by 500 calories.
