High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide.
If left uncontrolled, it raises your risk of heart disease and stroke.
But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
High blood pressure or hypertension is a cardiovascular disease that affects millions of people worldwide. According to an estimate, high blood pressure or hypertension would affect 1.56 billion people in the year 2025.
This means every fifth person on the planet would be threatened by its symptoms. It is a "silent killer" in the sense that it does not produce symptoms that are recognized by a layman; however, if ignored it can often lead to fatal consequences.
№2 Exercise regularly
By following current guidelines on exercise—30 minutes a day, most days a week—you can bring down your blood pressure significantly, says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic, in Jacksonville, Fla., and a spokesman for the American Heart Association.
If you’ve been sedentary, try aerobic exercise to reduce your systolic blood pressure—the top number—by three to five points, and the bottom by two to three, says Dr. Fletcher.
People who get moving are often able to reduce the number of hypertension medications they’re on, he adds. Pick something you like—walking, running, swimming, cycling—and stick with it.
№3 Increase potassium intake
Increasing your potassium intake can also offset the effects of sodium. You can get more of this mineral by incorporating foods such as apricots, greens, and mushrooms into your diet. Potassium-rich foods such as tuna are an important part of the DASH diet, too. You’re well on your way to improving your potassium levels if you adopt it.
The AHA recommends that you limit your potassium intake to no more than 4,700 mg a day.