High blood pressure can lead to an increased risk of cardiovascular disease, stroke, and various other dangerous condition. Therefore how can you quickly lower your blood pressure? Simply making several changes in your lifestyle, from the choice of foods to your habit of physical activity, can significantly reduce your blood pressure and avert the menace of developing severe health conditions.
Here are proven ways to lower your blood pressure levels effective:
1. Eat more fish
Choose salmon, trout, mackerel, herring, sardines, tuna, or sprats fish. These fishes are the best sources of omega-3 fatty acids and high-quality protein, which can minimize inflammation and widen your blood vessels to lower blood pressure. Additionally, they contain vitamin D that can also lower blood pressure.
Try your best to consume fish at least two to three times a week. Numerous studies explain that people who consume fish regularly have a lower prospect of heart attacks, including mortality from heart disease.
2. Attempt 30 minutes of moderate exercise every day
Exercise is the primary key to lower your high blood pressure. Mayo Clinic published that regular exercise makes your heart stronger and pumps more blood with less exertion, which will lower your blood pressure.
Researchers believe that perform at least 30-35 minutes moderate exercise 3-4 times a week may be as productive as medications to lower blood pressure. Hence go for 30 minutes of any physical exercise that can elevate your heart, including breathing rates such as walking, jogging, swimming, bicycling, hiking, gardening, dancing, pushup, and weight training.
3. Eat beets
Beets contain nitrates that can expand blood vessels and lower blood pressure. Studies have proved that drinking one glass of beetroot juice every day is enough to reduce blood pressure in people with hypertension. Therefore, regular consumption of beets or beet juice reduced may your risk your heart failure, heart attacks, and stroke.
4. Reduce your sodium intake
Cutting back your sodium intake will make a big difference in reducing your blood pressure. According to WHO, salt intake of fewer than 5 grams (slightly less than a teaspoon) daily reduces blood pressure and the possibility of cardiovascular disease, stroke, including coronary heart attack. Stop your salt consumption by avoiding packaged and processed foods.
5. Add spices to your food
There is evidence suggesting that certain spices can help regulate your blood pressure to stay stable. Try to consume spices with strong flavors such as garlic, cayenne pepper, cinnamon, curry powder, cumin, ginger, black pepper, paprika, and cardamom to reduce your blood pressure levels significantly.
6. Drink less alcohol
There is no safe dose of alcohol. Drinking in any amount may elevate your blood pressure, so restrict your drinking to the very most one glass a day.
7. Eat foods rich in potassium
A food high in potassium can help lower your blood pressure. Potassium will help remove excess water from your body and dilate blood vessels. Foods rich in potassium include:
- Cereals (especially oats, buckwheat, millet),
- Legumes (soybeans, beans, peas)
- Nuts and seeds
- Fruits (bananas, apricots, grapes, avocados, peaches, watermelons, black currants, raisins, prunes, melons, oranges, dates),
- Vegetables (zucchini, carrots, eggplant, beets, potatoes, onions, parsley, leafy greens, tomatoes, lettuce, etc.).
8. Stop smoking
Smoking induces a fast but brief rise in your blood pressure. Nicotine can elevate your blood pressure by destroying your blood vessel walls to cause inflammation, and narrowing your arteries.
9. Lose weight if you are obese or overweight
Too much belly fat can double your odds of getting high blood pressure. As a precaution, strength training will serve you more than you use a treadmill. You will burn twice your fat by lifting weights instead of just performing cardio. Strength training builds your muscles, stimulates metabolism, so it is more comfortable to burn fat. Regular exercise likewise helps you sustain a healthy weight, which is another significant way to lower your blood pressure levels.
Yogurt can help lower high blood pressure due to its potassium, proteins, vitamin D, and probiotic benefits. Consuming 180 ml of yogurt a day can help you keep your blood pressure in a healthy range. Ensure that you are consuming low-fat yogurt without any added sugar.