3 Natural Ways To Lower Your Blood Pressure
High blood pressure can take a toll on your overall health. According to the NHS, it puts extra strain on your heart and blood vessels, which can increase you chance of stroke, heart attack, vascular dementia and aneurysm.
The British Heart Foundation says that about 7 million people living in the UK have undiagnosed high blood pressure. The best way to find out if you have high blood pressure is to have it measured. After the age of 40, it is recommended that people get their blood pressure taken as a part of an annual checkup with the doctor. This can lower your risk of developing coronary heart disease or having a stroke.
If you've found a recent spike in your blood pressure or you want to take precautionary measures, there are many simple lifestyle choices you can make that will help lower your blood pressure.
1. Cut back on salt
Did you know that some people can actually avoid taking blood pressure medication by simply cutting back on salt? Blood Pressure UK says that eating foods with high salt content raises your blood pressure, so it's best to eliminate it from your diet or cut it out completely. Pay closer attention to the salt content in the foods you're eating and take salt off of the table – added salt takes a toll on your blood pressure, too. Consider adding flavour to your foods with spices such as garlic and onion powder and natural dressings such as lemon juice and olive oil.
"Eat five portions of fruit and vegetables every day."
2. Eat plenty of fruit and veg
Eating a diet rich in fruit and vegetables can help your overall health – these foods contribute to maintaining a healthy weight, boosting your immune system and even keeping your blood pressure down. It is recommended that adults eat at least five portions of fruit and vegetables every day. You could start the day by making a smoothie for breakfast with leafy greens, sweet fruits and almond milk. Then, eat an apple for your midday snack and cook a lunch and dinner using two different vegetables.
3. Exercise well
By combining a more nutritious diet with regular exercise, you can maintain a healthy weight and keep your heart and blood vessels in good shape. The NHS suggests that older people get 2 hours 30 minutes of moderate-intensity aerobic activity every week – that's just 30 minutes every five days. Physical activity can range from a brisk walk in the park to gardening.