High blood pressure is a condition that can be prevented. It plays a role in more than 15 percent of deaths in the U.S, according to a Harvard study. Although high blood pressure does not cause any symptoms, it increases the risks of stroke, heart attack, kidney failure, and cognitive decline. Thankfully, many people can lower their blood pressure without medication.
Going for a Walk
You can reduce your blood pressure by walking at a brisk pace most days of the week. Exercise will help your heart use oxygen more efficiently. Challenge your body by increasing your distance or speed every once in a while.
Breathing Deeply
Meditative practices like yoga and slow breathing will decrease your stress hormones and lower your blood pressure. Try breathing deeply for 10 minutes in the morning or at night. Exhale and release all your tension and stress. Check out your gym’s yoga classes or meditate at home.
Go on a Diet
You can lower your blood pressure by eating a healthy diet. Eat foods that are packed with vitamins, minerals, and nutrients. Vegetables, fish, healthy cereal, and fresh and dried fruits are some great food choices.
Don’t Forget to do Your Chores
Research shows that people can lower their blood pressure by doing simple household chores. The key is to burn 150 to 200 calories while you do your chores each day. Mowing the lawn, doing the laundry, washing the dishes, or running the vacuum can help.
Go Easy on the Caffeine
One study found that caffeine can increase blood pressure and magnify the effects of stress. When people are stressed out, their hearts pump more blood, and their blood pressure goes up. If you love coffee, you can protect yourself by pouring decaf more often. These tips will help you lower you blood pressure naturally.