What is Blood Pressure in our body :

It can be considered a force by which blood can be circulated on the walls of the arteries. There are two systems for measuring Blood pressure, one is systolic (measured when the heart beats, when blood pressure is at its highest) and another is the diastolic (measured between heart beats, when blood pressure is at its lowest). Blood pressure is written with the systolic blood pressure first, followed by the diastolic blood pressure (for example 120/80).

We can follow fifteen natural ways to lower our blood pressure level

The high level of blood pressure has a serious effects and it can damage heart. It also affects one in three people in the US and 1 billion people worldwide.

The uncontrolled blood pressure can cause heart disease and stroke.

How can we control our blood pressure ?

There are 15 natural ways by which high blood pressure controlled or fight against it.

By Walking and exercising regularly :

Daily regular Exercise is one of the best method through this method we can lower our high blood pressure.

Regular exercise also can helps to make our heart stronger and more efficient at pumping blood, that lowers pressure in our arteries.

Need to do a moderate exercise, during the whole week, such as walking, or vigorous exercise, running, which can lower our blood pressure and improve our heart health.

More exercise reduces our blood pressure, according to the National Walkers’ Health Study.

So, it is advisable to walk at least just for 30 minutes daily to lower blood pressure.

Reduction of daily consumption of sodium :

Due to the processing and for prepared foods, people use more salts that should be reduced.

Several study also shows, salt leads to the disease of high blood pressure and heart disease which has a linked to stroke and even death.

If anybody already have high blood pressure, it is better for him to consume or cut back sodium intake.

Alcohol drinking should be reduced:      

Consumption of Alcohol can increase blood pressure level. So, alcohol is related to 16% of high blood pressure cases into the world.

In the US, alcohol consumption is defined as one drink daily for women and two for men. Drinking alcohol in any quantity can increase blood pressure in our body. So it is advisable to limit drinking of alcohol and women should drink one drink in a day and men should drink two in a day.

We need to eat more potassium-rich foods :

Potassium can be considered as an important mineral which help our body to get rid of sodium and lowers pressure on our blood vessels.

We need daily intake of more quantity of fresh, whole foods and to decrease consumption of sodium based foods for a better balance of potassium to sodium in our diet.

The following foods which contain high quantity of potassium, can help to lower blood pressure:

• Leafy greens vegetables, tomatoes, potatoes and sweet potatoes
• Fresh Fruits, like melons, bananas, avocados, oranges and apricots
• Dairy products, such as milk and yogurt
• Fish,Tuna and salmon
• Nuts and seeds
• Beans

Need to reduce Caffeine consumption :

For  lowering or controlling blood pressure we need to reduce the consumption of caffeine.

Caffeine can cause a short-term spike in blood pressure, although for many people it does not cause a lasting increase.

We need to manage stress : 

Stress has a key role which causes high blood pressure.

When we feel stress, we might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.

Many studies have proved the following methods to lower our blood pressure down.

• Listen to soothing music: Calming music can help us to relax our nervous system.
• Work less: More and stressful work situations, in general, are connected with high blood pressure.

Eat dark chocolate or cocoa :   

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.

Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

Lose weight  :  Over weight has a subsequent effect on our heart health.

A study shows that if we lose 5% body mass, we can lower lower high blood pressure significantly.

Through the weight loss process our blood vessels can perform a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

Quit smoking  :  Smoking has a key role factor for heart disease, so we should quit smoking.

Puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco also can damage blood vessels.

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.

Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low-carb diets may help reduce our levels.

We need to eat berries  :

Berries are the juicy flavor fruit. It is also packed with polyphenols, natural plant compounds which are good for our heart.

People consume berries and polyphenol-rich foods experienced improved markers of heart disease risk.

Berries are rich in polyphenols, which can also help us lower blood pressure and the overall risk of heart disease.

We need to practice meditation or deep breathing :  While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Many researchs have been done and results have been found that different styles of meditation appear to have benefits for lowering blood pressure.

Deep breathing techniques can also be quite effective.

Finally, we can speak that both meditation and deep breathing can activate our parasympathetic nervous system, which helps slow our heart rate and lower blood pressure.

Need to eat calcium-rich foods : People, who intend to take low calcium foods ,often face high blood pressure. In another study we can see calcium supplements are not effective to lower blood pressure, but calcium-rich diets are linked to healthy levels.

One adult people need 1000 mg calcium per day, while women over 50 and men over 70, need a quantity of calcium 1,200 mg per day.

Collard greens, other leafy greens, beans, sardines and tofu also can supply us calcium.

Calcium-rich diets are connected with healthy blood pressure levels. So we need to consume dark leafy greens and tofu, as well as dairy products.

Take natural supplements : We have to take some natural supplements which help lower blood pressure. Here we mentioned the  main supplements that we can use :

• Aged garlic extract: Aged garlic extract has been used successfully for a long time as an home remedy for lowering blood pressure.
• Berberine: It is used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, that helps decrease blood pressure.
• Fish oil: Fish oil has significant role in improving heart health, fish oil may benefit people with high blood pressure the most.
• Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for our heart and may lower blood pressure.

Several natural supplements have been investigated for their ability to lower blood pressure.

Eat foods rich in magnesium :  Magnesium is an important mineral that helps blood vessels relax.

We can consume magnesium into our diet with vegetables, dairy products, legumes, chicken, meat and whole grains.

Magnesium is an important mineral which helps regulate our blood pressure. It is available in whole foods, such as legumes and whole grains.

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