5 Ways to Lower Your Blood Pressure Naturally

High blood pressure is a common, yet dangerous health condition. It has no signs, making it tricky to manage unless you have it checked often. 

While plenty of medications can effectively help regulate blood pressure, many patients want to avoid them because of the side effects. 

At Nevada Family Care & Wellness Center, our providers specialize in treating high blood pressure and often take a holistic, natural approach. Let’s look at five ways you can naturally lower your blood pressure.

High blood pressure complications

Around half of American adults have blood pressure. Many people don’t know they have it because there are no signs or symptoms. High blood pressure puts a constant strain on your circulatory system, which can result in health complications if left unchecked. Some of these complications include:

Lowering your blood pressure can promote good overall health while limiting damage to your blood vessels and heart.

1. Keep your sodium intake low

Cutting the amount of sodium in your diet can have a big impact on your blood pressure. An easy way to do this is to pass the table salt, but the best way is to limit high-sodium foods in your diet. 

If it’s processed, skip it. Instead, aim for fresh foods, as they only have small amounts of sodium. Most pre-packaged foods have low-sodium options to choose from as well.

It may take some time for you to adjust to a lower-sodium diet, but it gets easier as your palate starts to adjust.

2. Eat potassium-rich foods

Potassium is a powerful mineral that can help our bodies remove sodium. Unfortunately, modern diets have drastically affected our potassium intake.

Including foods rich in potassium can help lower your blood pressure, while also reducing the effects of sodium. During your next grocery run, keep an eye out for these potassium-rich foods:

Your provider at Nevada Family Care & Wellness Center can provide you with a more comprehensive list of fruits, vegetables, and other foods that can help fight high blood pressure.

3. Maintain a healthy weight

Being overweight can lead to many health problems, like high blood pressure, and can also lead to problems breathing during sleep, or sleep apnea. Most people with sleep apnea also have high blood pressure because the consistent breathing disruptions add more stress on your heart.

Losing weight can have a big effect on your blood pressure, but it’s important to take the right approach to keep the weight off. Medically supervised weight loss programs, like those offered at Nevada Family Care & Wellness Center, can help keep you motivated while ensuring you keep the weight off.

4. Avoid smoking

Smoking cigarettes affects your blood pressure in many ways. If you’re a smoker, each time you finish a cigarette your blood pressure spikes for several minutes. Tobacco also contains chemicals that can damage your blood vessels, which puts your heart health at risk.

If you have elevated blood pressure, which is raised blood pressure that’s not yet considered hypertension, avoiding cigarettes can bring your levels down. But quitting completely can lower your blood pressure and help strengthen your heart.

5. Find healthy ways to manage stress

If you’re constantly stressed out, you have a greater risk of high blood pressure. Stress triggers fight-or-flight mode, which constricts your blood vessels and raises your heart rate. Chronic stress can also lead to unhealthy habits, such as stress eating or drinking alcohol.

Learning to reduce your stress can keep your blood pressure at a healthy level. One way to do this is by practicing stress-reducing activities, like deep breathing exercises, or anything that helps you calm down.

If you feel like you’re stressed often, speak to a provider at Nevada Family Care & Wellness Center. Our specialists can help you identify stress triggers and learn to cope with them.

If you believe you have high blood pressure, get it checked today at Nevada Family Care & Wellness Center. Schedule an appointment over the phone or use our online booking tool.

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