5 Natural Ways to Lower High Blood Pressure
Many adults worldwide suffer from high blood pressure, also known as the “silent killer.” This condition can lead to severe health complications if left untreated, but there are effective natural ways to lower blood pressure that involve simple lifestyle changes.
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According to “Cleveland,” here are five natural ways to help lower blood pressure:
- Reduce Salt Intake
Reducing salt intake is one of the most effective ways to lower blood pressure. Studies show that a low-sodium diet can have effects similar to those of blood pressure-lowering medications.
It is recommended to reduce sodium intake from 3500 mg to 2300 mg daily for noticeable results.
- Increase Potassium Intake
Potassium helps lower blood pressure by aiding the kidneys in removing excess sodium.
It is recommended to consume between 3000 and 3500 mg of potassium daily from food sources such as bananas, tomatoes, and spinach. However, caution is advised for those with kidney disease.
- Follow the DASH Diet
The DASH diet was specifically designed to lower blood pressure and includes a high intake of fruits, vegetables, and whole grains.
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This diet is highly effective in lowering blood pressure over a short period and also reduces the risk of certain types of cancer.
- Increase Physical Activity
Physical activity, especially aerobic exercise, plays a key role in lowering blood pressure. It is recommended to engage in 150 minutes of aerobic activity weekly, which can help reduce blood pressure.
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- Achieve a Healthy Weight
Excess weight is associated with high blood pressure. Therefore, losing weight can have a positive impact on reducing blood pressure.
