Lower blood pressure naturally

It is possible to lower blood pressure naturally by making changes to diet and lifestyle. One of the most successful ways of naturally lowering blood pressure is through the DASH diet. Here are some other ways you can help lower blood pressure:

1. Reduce sodium intake
   
   To put it simply, the lower your salt intake, the lower your blood pressure. Sodium comes mainly from salt, and we eat far too much of it. Most of us consume more than twice the daily requirement.
   
   Salt is added to so many things without us even being aware! For example, many breakfast cereals are high in sodium. Most of the sodium we eat is hidden in processed foods, but if you do add salt to your meals, then cut back.
   
   Sodium retains fluid, which in turn increases the pressure in our arteries. The DASH diet recommends 1,500 milligrams or less of sodium daily.
   
   
2. Be active everyday
   
   Exercise can reduce blood pressure, as well as being a good way to assist with weight loss. It’s also beneficial for your heart.
   
   
3. Lose weight if you need to
   
   People generally find that as their weight decreases to healthier levels, their blood pressure also drops. This is usually because the heart has to work harder to deliver blood if you’re carrying excess weight, so by losing the weight there isn’t as much distance to cover.
   
   
4. Eat plenty of fruits and vegetables
   
   Fruits and vegetables are low in sodium and are a rich source of potassium. Increasing potassium may reduce high blood pressure.
   
   
5. Include 3 serves of low fat dairy products
   
   These foods contain plenty of calcium, a nutrient that is expected to lower blood pressure.
   
   
6. Don’t smoke
   
   Not only is it bad for heart health, but detrimental to blood pressure too.
   
   
7. Relax
   
   Stress can negatively impact on blood pressure, so try some relaxation techniques such as deep breathing exercises, yoga, walking the dog, meditation or listening to peaceful music.
   
   
8. Minimise alcohol intake
   
   Excess alcohol can raise blood pressure. If drink too much alcohol, cut back on your intake and you may find that this alone may help to lower blood pressure naturally.
   
   
9. Read food labels
   
   Be a sodium detective! Check the labels on the food product you buy...you might be surprised to find which ones are bumping up your sodium intake.
   
   
10. Include omega 3 fats
    
    Fish is a wonderful source of omega 3, particularly the fatty varieties (and I’m not talking about deep fried fish! rather the naturally fatty fish like salmon and trout). Omega 3 intake has been linked with blood pressure reductions.

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