High blood pressure can have an adverse effect on your heart. It is important to control it to avoid putting yourself at risk for heart diseases and stroke. Doctors recommend daily medication to bring your blood pressure down. However, there are several ways by which you can naturally lower your blood pressure. These include:
1. Lose Weight and Lower Your Waistline
Increase in weight may often lead to rise in blood pressure. If you’re on the heavier side of the weighing scale, you may suffer from sleep apnea, which can further raise your blood pressure. Controlling your weight and bringing it down to your recommended levels can help reduce blood pressure. Also, make sure you bring down the inches around your waistline to lower your risk. Ask your doctor about a healthy waist measurement for you in order to stay healthy.
2. Get Regular Exercise
Walking and exercising regularly is one of the easiest ways to lower high blood pressure. Exercise helps make your heart stronger and more efficient at pumping blood, which in turn lowers the pressure in your arteries. Walking as little as 30 minutes a day can help keep your blood pressure under control and improve heart health.
3. Limit Sodium Intake
With several processed foods being readily available, there is a tendency among people to go for foods that are high in sodium. Several studies have indicated the salt is directly linked to high blood pressure and heart complications. If you already have high blood pressure, cutting down on your sodium intake may help make a difference. Try replacing salt with other herbs and spices.
4. Eat Foods rich in Potassium
Potassium helps your body get rid of sodium and eases pressure on your blood vessels. Limit your intake of processed foods and increase fresh, potassium rich foods in your diet. Some of the best options include leafy greens, tomatoes, potatoes, bananas, avocados, nuts and sweets, and dairy such as milk and yogurt. You may also consider taking potassium supplements such as Zenith Nutrition’s Potassium Citrate 99mg.
5. Eat Dark Chocolate or Cocoa
Here’s a little something that probably everyone can do. Small amounts of dark chocolate or cocoa can help bring down blood pressure. They are rich in flavonoids, i.e. plant compounds that cause blood vessels to dilate. Studies have indicated that consuming cocoa improved heart health and lowered blood pressure. For best results, consume non-alkalized cocoa powder which is high in flavonoids and has no added sugars.
To keep your heart healthy, it is essential to keep a watch over your blood pressure. Apart from the above methods, you can try taking supplements available at Zenith Nutrition to lower your blood pressure. Buy them here.