The best ways to reduce your blood pressure

High blood pressure can increase the chances of heart attacks and strokes. Therefore, it is of fundamental importance to try and keep your blood pressure at a normal level.

If you do have high blood pressure, there are lifestyle changes that can be made to reverse it. Take a look through the following gallery to find out how. Of course, always keep in mind the need to consult your doctor.

Exercise

Everyone knows that exercise is beneficial to your general health. It’ll also help with high blood pressure.

Just 30-40 minutes, three or four times per week, will suffice.

Weight control

It’s important for your blood pressure that you maintain a healthy weight, and it’s not just about BMI. If you are carrying too much fat around your middle, this could cause serious problems. Don’t be tempted to go on a crash or fad diet. Do it the healthy way by making changes you can stick to, and pacing yourself.

Sugar

Cutting out excess sugar is a very easy way to lower your blood pressure. Your dentist will also be pleased

Refined carbohydrates

Nobody should suggest eliminating carbohydrates. This can be very harmful and should be avoided. But reducing bad carbs can only do good, especially for your blood pressure.

Potassium

Bananas, fish, milk, sweet potatoes, and tomatoes are all great sources of potassium, which is effective at lowering blood pressure. Just be aware that potassium-rich diets can be harmful to those with kidney disease, so consult your doctor first.

Salt

Consuming less salt is useful in some individuals for reducing blood pressure, but this doesn’t apply to everyone. Regardless, reducing your salt intake can only be a good thing.

Processed food

The salt and sugar content of processed food is worrying. Natural food will always be healthier, and help to bring your blood pressure down. Reducing your intake is most definitely a great idea. If, however, you can eliminate all processed food from your diet, even better!

Smoking

Everyone knows that smoking is responsible for a plethora of ailments, and high blood pressure is no exception. Cutting out cigarettes will reverse some of the damage caused to your cardiovascular system, and, in turn, help to lower your blood pressure.

Stress

Deep breathing, and taking the time for relaxation are great ways to reduce the tension of stress, which can lead to high blood pressure. Many of us have stressful jobs, but this stress can be managed by taking regular breaks and ensuring we don’t work excessive hours.

Yoga

Meditation and yoga can be useful ways to lower blood pressure. These practices reduce stress in your body, which subsequently improves your blood pressure.

Dark chocolate

It must be at least 60% cocoa solids, and don’t eat too much of it. A small amount each day can be very beneficial in lowering blood pressure.

Medicinal herbs

If you take prescription medication, always check with your doctor in advance of taking herbal supplements. Green tea and celery juice can help reduce blood pressure.

Ginger

The provider of many health benefits in a huge number of ways, ginger is also great for reducing blood pressure.

Sleep

Between seven to nine hours of good sleep is essential for reducing blood pressure. Less or more than this can cause problems for you.

Garlic

High blood pressure can often be helped by consuming garlic–either whole, or in powder form.

Protein

Food with a high protein count, such as fish, eggs, beef, nuts, and chickpeas, can be very helpful in reducing blood pressure.

Supplements

Omega 3, citrulline, coenzyme Q10, and whey protein can all be used to reduce blood pressure.

Alcohol

While it’s not necessary to completely cut out alcohol (unless you want to,) reducing your intake is very important for maintaining low blood pressure. Why not substitute alcoholic drinks for non-alcoholic ones? Just be careful with the sugar content of these drinks.

Caffeine

Reducing caffeine intake, by drinking less coffee, cola, etc., can improve your blood pressure. Excessive caffeine can also cause sleep issues.

Calcium

There is a link between a diet with sufficient levels of calcium and maintaining a normal level of blood pressure.

Magnesium

Vegetables, dairy products, legumes, chicken, and whole grains all contain magnesium, which can help reduce your blood pressure.

Prescription medication

If none of the above is working sufficiently for you, it may be advisable to get prescription medication from your doctor.

Source: The best ways to reduce your blood pressure (msn.com)