By knowing the natural ways to lower blood pressure, you’ll be able to reduce your reliance on medication. This doesn’t mean you should stop taking them. But having a normal blood pressure means you won’t have to take too many maintenance drugs.
Lower the Sodium Intake
Try to limit your sodium consumption to less than 1,500 mg daily. 1,000 mg will be all right in most cases, but you should consult a doctor for the level fit for you. Even if you’re under 50 years of age, that’s no reason to increase your sodium intake.
Begin a food diary. List down all the food you eat today. Since food products list their sodium content, it’s easy to determine how much you consume. Reduce it if it goes beyond 1,500 mg.
A Healthy Diet
If you’re looking for natural ways to lower blood pressure, eating lots of vegetables and fish are good places to start. Still you need to look at some veggies as they may hold some sodium. Fish is a good substitute for meats and pork. Try to eat fish at least twice a week (more if possible). However, you need to trim down the spices you put in.
Cut back the amount of processed foods you eat, like frozen dinners. Meat consumption should be limited, particularly the cured type (i.e., bacon). Bacon doesn’t just contain high amounts of sodium; it is also high in cholesterol. You should also include fruits and whole gains in your diet.
Limit Alcohol Consumption
Another natural way to lower blood pressure is to lessen alcohol consumption. One drink per day will be sufficient. This drink can be a 12 ounce can of beer or 5 ounce wine glass. Or you can drink a 1.5 ounce 8- proof distilled spirit. Do not drink these all in one day; only one should make up your daily consumption.
Reduce Caffeine Intake
Studies show that some people develop high blood pressure when drinking too much coffee. To find out if you’re among them, check your blood pressure half an hour after consuming a caffeinated drink. If it goes up, decrease your caffeine intake. Limit it to 200 mg per day (that’s a couple of cups).
Other Natural Ways to Lower Blood Pressure
If stress is unavoidable, you should try different methods for coping with it. You can try deep breathing. Relax in your favorite chair. Inhale deeply and exhale. Repeat this ten times. Keep practicing until you develop a rhythm. When you start to get upset, try this technique. Keep repeating it until you calm down.
You should also avoid people and places that bring about stress.
Start a hobby. This can be drawing, painting, planting etc. Keep your mind occupied on pleasant things and activities. This will put you in a positive mood and keep your blood pressure normal.
By using natural ways to lower blood pressure, you’ll be doing your part to stay healthy. Don’t just rely on medication to keep you out of harm’s way. These methods show there are things you can do to keep blood pressure normal.