Natural ways to lower your blood pressure | Control your blood pressure without medicine

When someone ’s blood pressure remains high over time, it makes the heart to pump harder and work overtime, probably leading to serious health issues such as heart attack, stroke, heart failure, and kidney failure. So high blood pressur is very dangerous for us.Here we discusse about some natural ways to prevent high blood pressure.

By eating a healthy diet:

 To prevent your high blood pressure , you should reduce  the amount of sodium (salt) that you consume, and increase the amount of potassium in your diet. It is also vital to eat foods that are lower in fat, as well as fruits, vegetables, and whole grains.

Lose weight if you’re fat:

If you’re fat, losing even 5 to 10 pounds can help to reduce your blood pressure. You should aim to get moderate-intensity aerobic work out at least 2 and a half hours per week, or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week.

Limit alcohol:

Too much drinking can raise your blood pressure.It adds excess calories and cause weight gain.You can take one drink a day,

One drink equals:

12 ounces of beer

5 ounces of wine

1.5 ounces of 80-proof liquor

By managing stress.:

Learning how to relax and handle stress can recover your emotional and physical health and lower high blood pressure. Stress management techniques contain exercising, listening to music, focusing on something calm or peaceful, and meditating.

By eating less processed food:

Most of the extra salt in your food comes from processed foods and foods from restaurants, not your salt shaker at home .Regular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.

Snacks  labeled “low-fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives Snacks taste and makes you feel full.

By gving up  processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this be able to result in lower blood pressure.

By giving up smoking:

smoking can raises your blood pressure and puts you at higher threat for heart attack and stroke. If you aren’t a smoker then  do not start. If you are a smoker then, speak to your health care provider for help to quit smoking.