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Similar to managing diabetes, controlling blood pressure is a lifetime commitment. In addition to taking BP medication, one can adopt some healthy lifestyle modifications to naturally lower blood pressure and maintain heart health. Uncontrolled blood pressure can harm your heart and cause a number of ailments, including kidney damage, heart failure, and stroke. A diet high in potassium and low in sodium can significantly lower your blood pressure. In addition, regular exercise can strengthen your heart, allowing it to pump more blood more easily and lowering blood pressure.
Diet, stress, and heredity are the two main contributors to high blood pressure. Making changes to your lifestyle won’t necessarily lower your blood pressure. Small adjustments might have a major impact on your blood pressure readings. With some self-control, the risk of heart disease can be reduced. Maintaining blood pressure control by a healthy lifestyle may eliminate, postpone, or minimize the need for medication.
Among the natural methods to manage your blood pressure are:
1. Cut back on sugar
Your blood pressure and cholesterol may be reduced as a result. Increased insulin production from a high sugar diet causes the sympathetic nervous system to become active. Blood pressure and heart rate rise as a result of this.
2. Reduce extra weight
Increased weight frequently results in higher blood pressure. In addition to disrupting breathing while you sleep (sleep apnea), being overweight can significantly elevate blood pressure.
3. Regular exercise
Regular exercise can reduce high blood pressure by 5 to 8 mm Hg. To prevent blood pressure from rising once more, it’s crucial to continue exercising. Aim for at least 30 minutes of moderate physical activity each day as a general objective.
4. Consume a balanced diet
A diet low in saturated fat and cholesterol and high in whole grains, fruits, vegetables, low-fat dairy products can reduce high blood pressure by up to 11 mm Hg.
5. Give up smoking
Blood pressure goes up when you smoke. Smoking cessation lowers blood pressure. It may also lengthen life by lowering the risk of heart disease and enhancing general health.
