Many people around the world deal with high blood pressure, also called hypertension. As per the guidelines, nearly half of adults in America are having high blood pressure. Experts recommend lifestyle changes and medications for the treatment of high blood pressure.

Hypertension is known as a silent killer because it doesn’t cause symptoms until there is significant damage done to the heart. This is the reason why a large number of people are unaware of the fact that they have high blood pressure. When your blood pressure is high, the blood starts moving forcefully through the arteries, which put pressure on the arteries and damage the blood vessels. Fortunately, a lot of things you can do to lower your blood pressure naturally, even without medications. Here are seven natural ways to combat hypertension:

  1. Exercise regularly- Exercise is the one best remedy for high blood pressure. If you have high blood pressure, then exercising 30 to 40 minutes is a must for you. Regular physical activity helps make your heart stronger and allow it to pump blood and lowers the pressure in your arteries efficiently. Walking just 30 minutes a day can help control blood pressure. More physical activity reduces it even further.
  2. Reduce sodium intake- Diet high in sodium has been linked to high blood pressure. Many research studies reveal the relationship between sodium and high blood pressure. Eating a low sodium diet can be an effective remedy for high blood pressure. If you already have high blood pressure, then it is worth cutting back your sodium intake to control blood pressure.
  3. Limit alcohol consumption- Drinking alcohol can raise your blood pressure.  Limit your drinking, if you want to gain control over your blood pressure levels. Limit your drinking to no drink more than one drink a day.
  4. Quit smoking- Smoking increases blood pressure. Stopping smoking can bring normal levels of blood pressure for you. According to research studies, people who quit smoking live a longer life as compared to those who never quit smoking.
  5. Reduce stress- Chronic stress may be a contributing factor for your high blood pressure. However, more research needs to be done to determine the effects of chronic stress on blood pressure. Occasional stress can also raise blood pressure, especially when you react to stress by overeating, drinking alcohol or smoking. Bad habits, such as smoking and drinking, are some of the common causes of high blood pressure.
  6. Lose extra pounds- Weight and blood pressure are strongly bonded. Losing just ten pounds can help you achieve normal blood pressure levels. Keeping a close eye on your waistline is crucial for controlling blood pressure. The extra weight can lead to serious health complications, including hypertension.
  7. Eat more potassium- Potassium is an essential mineral that helps your body to get rid of sodium and reduce pressure on your arteries. To get a balance of sodium and potassium, avoid eating processed foods, instead focus on eating fresh foods such as vegetables, fruits, yoghurt, nuts, seeds, beans, salmon tuna, etc.

Also Read: The Cause of High Blood Pressure and Tips to Lower It