5 Wise Tips to Lower High Blood Pressure

High Blood Pressure. 

 

An intermittent or a sustained elevation in diastolic or systolic blood pressure. Also called hypertension, is a major cause of stroke, heart disease, and renal failure. Hypertension affects 15% to 20% of adults in the United States; in the Philippines it has a higher percentage before age 55.

Here are several things you can naturally do to lower blood pressure and reduce the risk of heart disease.

Lose weight. 

If you weigh more than your EBM, through diet and regular exercise you can loss a couple of pounds that can reduce your systolic and diastolic readings by 1 (mm Hg).

Lessen your Sodium or Salt intake.

Salt has a big factor in increasing blood pressure. Try to border your intake to 1,500 to 2,400 milligrams per day. This will possible reduce your systolic readings by 2 to 8 (mm Hg).

Limit alcohol intake and stop smoking.

This is very important since smoking and alcohol intake has a big contribution to Hypertension. Limiting alcohol to one drink per day and giving up smoking can possible reduce your systolic readings by 2 to 4 (mm Hg).

Have your daily servings of fruits and vegetables.

These are fat-free and heart healthy foods that can help reduce fats in the body. This can possible reduce your systolic readings by 8 to 14 (mm Hg).

Exercise regularly.

This is known to burn calories and fats. Increasing your heart and body activity for at least 30 minutes per day can possibly reduce your systolic readings by 4 to 9 (mm Hg).