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Blood pressure: 7 natural ways to lower it

blood pressure, pressure guage and pack of pills sitting on paper chart

Good news! Many people are becoming more aware of the importance of building a strong immune system. People want healthier lifestyles. Blood pressure is a significant issue, especially for those of us who are now beyond half way past 50. You’ve likely watched two numbers light up on a digital screen while sitting with a pressure cuff on your arm numerous times in your life. Did you understand what you were seeing, though?

Generally speaking, blood pressure relates to the diameter and elasticity of your arterial walls. It also refers to the rate and force of each of your heartbeats. We typically hear nurses or doctors read blood pressure numbers as some number-over-another number. They always read the “top” number first. This is your systolic pressure. The “bottom” number is your diastolic pressure.

Understanding the two types of blood pressure

blood pressure monitor showing three numbers, cuff sitting next to it

To understand blood pressure, you must first understand the difference between systolic and diastolic pressures. For the sake of simplicity (and because I am neither a medical doctor nor registered nurse) I’m providing a basic explanation. Your systolic number (the number on top that they announce first) refers to the pressure your heart experiences during each beat. Diastolic pressure (the number on the bottom that they state last) refers to the pressure your heart experiences in between beats.

Why are certain numbers considered too high?

anatomy graphic aid with high blood pressure risk conditions listed

When a doctor or nurse takes your blood pressure, they’re checking to make sure both numbers are within a healthy range. Variables such as your age, weight and level of regular physical activity may be relevant. Each can affect how your systolic or diastolic numbers rise or fall. Numbers too high or too low may signify acute or chronic adverse health issues. This post is specifically addressing hypertension (blood pressure that is too high).

Natural ways to lower blood pressure

blood pressure, man in blue and black warmup suit, jogging

Many people take prescription medications to help maintain their blood pressure. There are also believed to be several ways to reduce hypertension through diet and lifestyle. The following list shows some of the most common natural means for maintaining healthy blood pressure:

  • Getting regular exercise, whether walking, running or working out is at the top of most list for natural ways to reduce blood pressure.
  • Avoid processed foods because they tend to be high in sodium, which may negatively affect those with hypertension.
  • Reduce the amount of alcohol you drink or abstain altogether — same goes for caffeine.
  • Get more potassium into your body through unprocessed foods, such as leafy greens, bananas, avocados and more!
  • Learn ways to process stress in a healthy manner because a chronic state of stress makes your heart have to work harder.
  • Maintain a healthy weight.
  • Eat small amounts of dark chocolate on a regular basis.

You, of course, will want to make sure you’re not allergic to a certain type of food before eating it. As for stress, it’s impossible to avoid, so the key is to learn what helps you manage it in a healthy way. What works for one person may not for another.

Disclaimer regarding this post

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I am not a licensed physician or nurse. This post is not intended to give medical or health advice. The information shared here is purely for interest. Neither the Hot Mess Press nor any of its writers are responsible for any action someone takes after reading this post. We encourage you to make health decisions under the care of a licensed medical doctor, including any and all issues related to blood pressure.

 

 

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