Medication-free strategies to help you manage your high blood pressure.
Having hypertension can put you at increased risk for heart disease and stroke.
Theyve shared science-backed tips to help you lower blood pressure naturally.
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It may also come from othersalty culpritslike condiments, canned foods and snacks like pretzels, crackers or chips.
You may be surprised to discover that your favorite BBQ sauce is sky-high in sodium.
Lal also recommends using substitutes likedried herbs and spicesinstead of salt when cooking at home.
Focus on Potassium
Did you know that potassium does the exact opposite of sodium in your body?
saysVeronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian.
The best cure for high blood pressure is being active.
Find a form ofmovement you enjoyso youll stick with it.
Dancing,walking, Pilates and cycling all count toward your physical activity minutes.
The beauty of nuts and seeds is their versatility.
They add a nutty flavor and plenty of crunch.
Just be sure to choose unsalted varieties.
Limit Alcohol
Limiting your nightly glass (or glasses) of vino or beer can keep your heart happy.
Guidelines state no more than two servings a day for males and one serving a day for females.
For a delicious and booze-free option, try one of ourmocktail recipes.
Rouse says, Magnesium is an essential mineral that helps regulate blood pressure by relaxing blood vessels.
Boost Up on Berries
Grab a bowl of berries for a heart-healthy boost.
Taub-Dix says,Berries are rich in natural compounds called flavonoids, which play a role in controlling hypertension.
Always consult with your health care team for personalized advice before beginning a new diet or exercise program.
Frequently Asked Questions
Only medications can lower blood pressure quickly.
It is normal for blood pressure to fluctuate throughout the day.
It may increase when you are active or stressed and lower at rest.
While lifestyle changes cant provide an immediate fix, they are crucial for long-term management.
Staying well-hydratedand meeting daily fluid goals can help keep blood pressure healthy.
However, drinking a single glass of water will not immediately lower blood pressure.
Sticking to aheart-healthy dietand engaging in regular activity can help manage high blood pressure and potentially even reverse it.
Diet and lifestyle modifications are usually the first line of care when treating high blood pressure.
If blood pressure remains high after implementing these modifications, medications are prescribed to assist with lowering it.
Bananascontain potassium, fiber and vitamin C, which can all support a healthy heart.
However, no single food can lower high blood pressure.
It is essential to follow a well-balanced, heart-healthy diet.
Centers for Disease Control and Prevention.Facts About Hypertension.
U.S. Food & Drug Administration.Sodium in Your Diet.
American Heart Association.How Potassium Can Help Control High Blood Pressure.
2023;67. doi:10.29219/fnr.v67.8961
Centers for Disease Control and Prevention.Alcohol Questions and Answers.
