How to lower blood pressure

high blood pressure - how to lower blood pressure

High blood pressure is a condition many people are aware of. Blood pressure is the pressure used by our heart to deliver the oxygenated blood to each part of our body through blood vessels. Blood vessels consist of an artery, vein, and capillary. When the heart finds it difficult to deliver blood properly, and the heart and the blood vessels have to work more to provide blood, this condition is known as high blood pressure.

Your blood pressure is determined by how much blood your heart pumps and the size of your blood vessels. If your blood vessels have shrunken, then it would be difficult to provide blood adequately to the body and leads to high blood pressure.

When you have high blood pressure, then there is high pressure put on the walls of the artery to deliver blood and continuously putting high pressure can harm your body and lead to heart disease or strokes.

There are no symptoms of this condition; that's why it is also known as a silent killer.



Blood pressure levels


If you have blood pressure - 120/80 mm Hg or low,
then it is considered to be healthy.

If you have blood pressure - 130/80 mm Hg or higher,
then it is considered high blood pressure.



High blood pressure raises the chances of heart disease and strokes than average.
 In this, I am going to give you some tips that can help you to lower your blood pressure without any medical recommendations.
These tips don't have any side effects and beneficial for your health.


Tips to Lower blood pressure naturally


1.Physical activity

Any physical activity in your daily schedule is essential to lower blood pressure. Exercise increases your heart rate and breathing rate. It makes your blood vessels flexible, which leads to less stress on walls of arteries and smooth delivery of blood. 
It also helps in losing weight, which can even lower blood pressure.
It decreases the chances of diabetes and heart disease.
Physical activity can be of any type like running, brisk walking, cycling, swimming, etc.


2. Leave sweets and refined carbohydrates

To lower your blood pressure, you have to leave eating sweets. We all know that carbohydrates are essential for our body, but refined carbohydrates that we get from sugar and white flour or refined wheat flour are harmful to our body. They have zero nutrition and only calories.
By consuming refined carbohydrates, our body became prone to diabetes, obesity, and high blood pressure.


3.Increase consumption of potassium and reduce intake of sodium

By consuming more potassium, it reduces the adverse effect of salt on our body and helps to lower blood pressure. If someone is suffering from kidney problems, then he or she should not consume potassium or consult your doctor.   
Foods that rich in potassium are milk, curd, fish, banana, orange, potato, green leafy vegetables, etc.


4. Stop smoking

Chemicals present in tobacco affects your blood vessels severely. They make the blood vessels swell, which decreases the size of blood vessels and stops the smooth blood flow in the body.


5.Reduce stress and tension

Stress and tension can also lead to an increase in blood pressure. So it is advised to reduce your tension and try to be happy whenever possible by doing anything you like. It will lower your blood pressure.

6.Adequate sleep

To get rid of high blood pressure you should get sleep of 8 to 9 hours every day. Sleeping makes your blood pressure low instantly. If you sleep less or more then it will lead to high blood pressure.


7.Increase the intake of protein

Intake of protein lowers your blood pressure. Try to consume more protein as it will reduce your chances of high blood pressure.
People who are suffering from kidney problems should consult your doctor before increasing your protein intake as it can be unsuited.


IT MAY HELP - Foods high in protein



8. Eat fish oil supplement and dark chocolate

Eating fish oil supplements and dark chocolate can lower your blood pressure. Dark chocolate is different from a normal one and bitter in taste. Dark chocolate has many other benefits.


Suggested  -  Dark chocolate benefits


9. Get your magnesium levels checked

Lack of magnesium level in blood can also result in high blood pressure.


10. Stop Drinking

Drinking also leads to an increase in blood pressure. 10 grams of alcohol can increase your blood pressure level by one.

Overall
So these are the tips, I hope they help you in lowering your blood pressure

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