15 natural ways to lower your blood pressure 

Lose extra pounds and watch your waistline

Weight raises blood pressure. Overweight can also induce sleep apnea, which elevates blood pressure. 

Exercise regularly

Approximately 5 to 8 mm Hg can be lowered from high blood pressure with regular exercise. In order to prevent blood pressure from rising again, it's critical to continue exercising.  

Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg.  

What is it 

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. 

Reduce salt (sodium) in your diet

Limit alcohol

Reducing alcohol consumption to no more than one drink for women or two for men each day will help reduce blood pressure by roughly 4 mm Hg.  

Quit smoking

Blood pressure rises with smoking. Quitting smoking lowers BP. It can also lower heart disease risk and boost health, possibly extending life. 

Get a good night's sleep

Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension.  

Reduce stress

High blood pressure may result from continuous mental stress. Stress reduction approaches may lower blood pressure, but further research is needed. 

Monitor your blood pressure at home and get regular checkup

You can monitor your blood pressure at home. It ensures medicines and lifestyle modifications work. 

Get support

Supportive family and friends promote health. They may encourage you to take care of yourself, drive you to the doctor, or start an exercise programme to lower your blood pressure. 

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