Top 5 Ways to Lower Blood Pressure Naturally
High blood pressure, also called hypertension is a common health condition that can lead to heart disease, stroke, and sometimes serious medical complications.
Fortunately, there are simple and natural remedies that help control blood pressure quickly and effectively without medication.
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Top 5 Ways to Lower Blood Pressure Naturally | Avoid long term complications
It is possible to control blood pressure quickly and naturally with regular and simple habits.
Beetroot juice, deep breathing, reducing salt, walking and potassium-rich foods are effective strategies supported by science.
Combining the methods below can help maintain a healthy heart and reduce the risk of long-term complications related to high blood pressure.
(i). Drink Beetroot juice
Beetroot is rich in nitrates which help relax blood vessels and improve blood flow.
Drinking a glass of fresh beetroot juice can lower systolic blood pressure in just a few hours.
- Make in habit to consume 1 cup of beetroot juice daily.
- Best taken in the morning on an empty stomach.
(ii). Practice deep breathing or meditation
Slow and deep breathing calms the nervous system and reduces stress hormones that are known to raise blood pressure. Practicing this for just 5 to 10 minutes a day can show quick results.
- Try inhaling deeply through the nose for 4 seconds.
- Hold the breath for at least 4 seconds.
- Exhale slowly for 6 seconds.
(iii). Reduce salt intake immediately
Excess sodium in the diet causes fluid retention and increases blood pressure. Reducing the intake of salty foods can lead to significant improvement in just a few days.
- Avoid packaged snacks and processed meats.
- Use herbs and spices instead of salt for flavor.
(iv). Take a short walk
It is advisable to include light physical activities in the daily routine, which increases blood circulation and helps the arteries become more flexible. A brisk walk of 15 to 30 minutes every day can reduce blood pressure to a great extent.
- Choose a quiet, peaceful area like a park.
- Walk at a moderate pace without overexertion.
(v). Eat foods rich in Potassium
Potassium helps balance sodium levels and relax blood vessels. A diet rich in potassium helps lower blood pressure.
- Take Bananas.
- Have Sweet potatoes.
- Have Spinach.
- Have Avocados.