How to reduce Blood Pressure NATURALLY?

High blood pressure, also known as hypertension, is a major global health concern. It is estimated that one in three adults in the United States have high blood pressure, and this number is on the rise. High blood pressure is a major risk factor for heart disease, stroke, and kidney failure.

In this blog post, we will discuss how to reduce blood pressure by 20 points naturally.

First, it is important to understand what causes high blood pressure. High blood pressure is often a symptom of an unhealthy lifestyle. Factors such as a sedentary lifestyle, physical inactivity, consumption of calorie-dense fatty foods, high sodium intake, and excessive levels of stress can all contribute to the development of hypertension. As more and more economically developing countries adopt a western lifestyle, the prevalence of high blood pressure is on the rise.

It is also important to note that excessively elevated blood pressure numbers can be associated with harm to the body at a microscopic level. Over time, this damage can manifest as strokes, heart attacks, and kidney failure. This is why there is such a great emphasis on reducing high blood pressure numbers through lifestyle changes and medications.

One thing that I have learned over my career in medicine is that whenever we are dealing with elevated numbers and the likelihood of possible harm, we should not always assume that it is the number that is doing the harm. It is also possible that the number may be a symptom of a more generalized underlying process that is also doing the harm. So, in some ways, the number is a symptom of this thing which is actually doing the harm.

For example, if you get regular migraines, taking a painkiller daily would take away your pains. But if your migraines or headaches are due to an underlying brain tumor, just taking a painkiller every day will simply take away the pain (i.e. the outward manifestation of the brain tumor) and may lull you into a false sense of security that you’re okay. Even though the brain tumor may continue to grow and cause you harm. This is the whole idea behind blood pressure. In most cases of high blood pressure, the numbers are often a symptom of an unhappy body and mind. And if the numbers are left unchecked, the number itself can also do additional harm.

Current management of blood pressure is through lifestyle modification and medications. While they may be equally effective in bringing the numbers down, the way they do so is fundamentally different. Medications simply bring the number down and in so doing they may prevent harm that may be caused by that number being too high in the long run. However, they don’t really do very much for the underlying process.

Lifestyle changes, on the other hand, make you a healthier person and may help tackle the underlying process. By doing so, they may reduce the numbers. Unfortunately, a lot of modern medical management focuses more on the easy fix, which is giving patients medications, rather than focusing on lifestyle management.

In this blog post, we will talk about certain lifestyle changes that you can make and how much of a difference these changes can make to the numbers. If you’re able to incorporate all of these in your life, you could easily bring your blood pressure numbers down by 20 millimeters of mercury.

The first lifestyle change that can make a big difference in blood pressure numbers is weight loss. Being overweight or obese is a major risk factor for hypertension. Losing as little as 10 pounds can make a big difference in blood pressure numbers. The goal should be to achieve and maintain a healthy weight. This can be done through a combination of diet and exercise.

Eating a healthy diet is also crucial in reducing blood pressure numbers. A diet that is high in fruits, vegetables, whole grains, and lean protein can help lower blood pressure. It is also important to limit your intake of processed foods, saturated fats, and added sugars. A diet that is rich in potassium, magnesium, and calcium can also help lower blood pressure.

Incorporating regular physical activity into your daily routine is also essential in reducing blood pressure numbers. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, every day. Exercise not only helps with weight loss, but it also improves cardiovascular health and reduces stress.

Limiting your sodium intake is also important in reducing blood pressure numbers. The recommended daily intake of sodium is less than 2,300 milligrams, but ideally, it should be less than 1,500 milligrams. Be mindful of the sodium content in processed foods and restaurant meals and opt for fresh, whole foods instead.

Managing stress is also crucial in reducing blood pressure numbers. Stress can cause a temporary spike in blood pressure, but chronic stress can lead to hypertension. There are many ways to manage stress, such as meditation, yoga, deep breathing, and therapy.

Lastly, it is important to limit your alcohol intake. Drinking too much alcohol can raise blood pressure, and excessive alcohol consumption can lead to hypertension. The recommended daily limit for men is no more than two drinks per day and for women is one drink per day.

In conclusion, high blood pressure is a major global health concern, and lifestyle changes can be just as effective as medications in reducing blood pressure numbers. Incorporating weight loss, healthy eating, regular physical activity, limiting sodium intake, managing stress, and limiting alcohol intake can all help bring blood pressure numbers down by 20 millimeters of mercury. Remember that it’s not just about the numbers, but it’s also about addressing the underlying causes of hypertension and becoming a healthier person overall. Consult your doctor before making any changes to your lifestyle.