Image Source : CDC
High blood pressure, also known as hypertension, is a serious and common condition that can lead to life-threatening diseases such as heart attack, stroke, heart or kidney failure, and more. Blood pressure is measured by two numbers: the top number is the systolic pressure (when the heart is pumping blood) and the bottom number is the diastolic pressure (when the heart is at rest). A normal blood pressure number is below 120/80, prehypertension is diagnosed between 120/80 – 139/89, Stage 1 hypertension is between 140/90 – 159/99, and Stage 2 hypertension is blood pressure above 160/100.
By addressing underlying issues with diet and lifestyle changes, you may be able to reduce your blood pressure without resorting to drug treatment. This article will address six dietary changes you can make to help lower your blood pressure naturally. (That said, medication should always be considered if these changes are unable to lower your blood pressure adequately. Please refer to your doctor’s advice here!)
The Change: Lose weight.
The Payoff: You’ll lower your systolic blood pressure (the first number in your blood pressure results) by 5 to 20 points for every 20 pounds you lose. In fact, if you're overweight, losing as little as 10 pounds can help lower blood pressure. The weight loss goal is to get your body mass index (BMI) between 18.5 and 24.9.
The Change: Exercise
The Payoff: Do 30 minutes of physical activity most days of the week and cut your blood pressure by 4 to 9 points.
The Change: Cut back on sodium
The Payoff: Limiting sodium to 2,400 milligrams per day can lower your number 2 to 8 points.
The Change:Drink Tea
The Payoff: Drinking Hibiscus Tea, Green Tea and Hawthorn Tea helps in reducing hypertension.
The Change: Reducing salt intake
The Payoff: Cutting back on salt also prevents blood pressure from rising.
Always talk to your doctor before taking a dietary supplement or alternative herbal treatment. Some may interact with other medications you may be taking or have harmful side effects. Please do regular home health monitoring to keep a tab on your health.