Best Ways To Lower Blood Pressure

Cut Down on Caffeine and Alcohol

People who are habitual to caffeine may show a relatively lower effect on blood pressure, but those newly introduced to caffeine may increase their blood pressure by 11 mm hg. To check its effect, measure your blood pressure after consuming caffeine, and if it increases by 5 to 10 mg hg, you may be sensitive to caffeine and consider getting rid of it or at least controlling its intake. 

Along with caffeine, alcohol brings up your blood pressure, and its overall impact on health is undoubtedly harmful. Just 1 gram of alcohol can raise your blood pressure by 1 mm hg, and on average, a drink contains nearly 14 grams of alcohol; the math is simple. Consuming more than a modest amount of alcohol adds to your blood pressure and reduces medications’ effect.   

Reduce Stress

Stress is almost inevitable sometimes, especially in current times, considering the current pandemic. However, it is essential to manage your stress level by taking active measures. A high-stress level can directly increase blood pressure, or sometimes it may lead to smoking and drinking, which, again, negatively impacts your blood pressure level. To reduce stress:

• Practice various breathing exercises and accompany it with meditation for better relaxation.
• Stay away from stress triggers and ensure a happy and positive vibe in your house and workplace.
• Do not worry about things that you cannot change or control and adjust your expectations to avoid unnecessary stressors.
• Devote your time and energy to activities that make you feel happy and free of stress. 

Sleep Well

Generally, your blood pressure drops while sleeping. Not sleeping well or sleeping long enough can have an adverse effect on your blood pressure and overall health. Encountering sleep deprivation often increases blood pressure and is at a higher risk of heart disease. The Sleep Heart Health Study has shown that people who sleep for less than seven hours or more than nine hours regularly are prone to hypertension for an extended period. 

Getting a restful, eight hours long sleep will ensure a controlled blood pressure level as well as a healthy heart. If you find it difficult to fall asleep at night, avoid naps in the daytime and exercise for at least 30 minutes as it will make you feel tired and, thus, fall asleep quickly and easily.

Try out Medicinal Herbs

Several cultures make use of medicinal herbs to treat several diseases. To control the level of blood pressure, certain herbs have been found to have a positive impact. Some of these herbs are black beans, celery juice, ginger root, umbrella tree bark, Indian Plantago, river lily, sesame oil, tomato extract, maritime pine bark roselle. Trying out these herbs may help relax the body, reduce blood pressure levels, and improve your overall health. However, make sure that before you consume any such herbs, check with your doctor because it may so happen that these herbs can interfere with your medication.

Now that we know about some of the best ways to tackle high blood pressure let us look at the following list of food items known for their high blood pressure relieving properties.

• Citrus fruits (lemon, orange, grapefruit, etc.)
• Fatty fish
• Pumpkin seeds
• Beans
• Bananas
• Dark chocolate
• Green leafy vegetables
• Oats
• Lentils
• Berries (blueberry, raspberry, strawberry)
• Carrots
• Pistachios
• Greek yogurt
• Broccoli
• Chia seeds, flax seeds
• Beet juice, beet greens

In conclusion

Supporting your blood pressure with a healthy lifestyle will significantly improve your blood pressure level. Along with the measures to lower blood pressure, it is equally important to know which components increase blood pressure to make the necessary changes and alterations in your daily life. Your blood pressure should always be kept in check and under control. Otherwise, it may result in heart ailments such as heart attack, chest pain, Coronary artery disease (CAD), etc.

Controlling your blood pressure will keep your heart healthy, which will, in turn, keep the entire body healthy. Ensure that you exercise regularly, lose weight if you are overweight, eat healthy and nutritious food, cut down on alcohol, caffeine, sodium, quit smoking, and sleep well. Considering these aspects of your lifestyle will bring about practical results and help you develop a positive relationship with your body.