5 Tips To Lower Blood Pressure Naturally

High blood pressure or what is also called hypertension is a medical condition wherein the blood pressure of a person is consistently measured at 140/90 or more for an extended period of time. While a lower blood pressure naturally is not necessarily a sign of very good health, very high blood pressure can also be a problem.

High blood pressure statistics show that an estimated 1.6 billion people worldwide will be suffering from high blood pressure by the year 2025, of which at least a third (more in non-industrialized countries) will not be aware that they have this condition.

Uncontrolled, hypertension can lead to severe complications, particularly strokes or heart attacks. One way to control hypertension is through one of the several prescription and over-the-counter anti-hypertension medications or high blood pressure drugs available in the market today. Because such medicines contain synthetic components, however, taking them may have side effects. Fortunately, there are ways to lower blood pressure naturally which can possibly reduce (or even eliminate) the number and/or frequency of medicines to be taken.

One method to lower blood pressure naturally is exercise. Regular physical activity provides several additional benefits including weight reduction and maintenance (overweight people have a higher chance of developing high blood pressure), and lowering of cholesterol levels. Jogging (or even just brisk walking), cycling (stationary or road), aerobics, swimming, calisthenics, and any other physical activity that strengthens the heart are some of the exercises that if done for at least half an hour per day and five days per week will, in as short as two to three months, normally result to lower blood pressure.

Another way (which is best done in conjunction with regular exercise) to lower blood pressure naturally is to improve your diet and eating habits. Limit your intake of red meat and sweets, and eat more fruits and vegetables. Low-fat dairy products and whole grains are also good diet choices. As important as what you eat is how much and how often you eat. One good tip is to eat five times a day (e.g., breakfast, light snack, lunch, light snack, dinner) but eat less than what you normally would for your main meals.

Yet one more way to lower blood pressure is to avoid or minimize your intake of caffeine. Drinking coffee and beverages (including soda and certain energy drinks) has the effect of increasing blood pressure because of its caffeine component, which aggravates stress and increases the heart rate. If you want to have coffee, make it decaf, and instead of soda, drink natural juices. Avoid energy drinks altogether since these are also very high in sugar.

Sodium, at excess levels, is also bad for your blood pressure, and should really be controlled. Use salt sparingly if you absolutely must. Avoid sodium glutamate (which enhances the flavor of food) when you are cooking or ordering food at a restaurant. Also, the sodium content of most processed food is high so do not make it a habit to grab that pack of instant noodles or TV dinner every time you get hungry.

One of the simplest tips to lower blood pressure naturally, yet the most difficult to practice is stress relief. Pressure from work, problems at home, lack of sufficient sleep, etc., are major stress factors that significantly increase blood pressure. You really need to make a serious effort to relieve stress; i.e., get enough sleep, do not bring work home, find time to relax and meditate, etc. for your own sake. In short Lighten up!

Lower Blood Pressure