Hypertension: The Silent Killer, 7 Tips to Lower it Naturally

Nutrition plays a huge role in regulating blood pressure. Regular physical activities and weight control are also important.

In the following paragraphs, we present 7 natural ways to lower blood pressure, which can eliminate the need for medication, if you are disciplined enough to implement them.

Magnesium: Several scientific studies have shown that magnesium is effective in reducing blood pressure in people with mild to moderate hypertension. Good sources of magnesium are green vegetables and oil seeds such as almonds, walnuts, etc. They are also rich in unsaturated fats that are good for the heart. Raw or roasted, oilseeds are better for the health than salty or fried in oil.

Potassium: Potassium is a mineral that maintains the balance of electrolytes and fluids in the body. It also affects blood pressure. Foods rich in potassium are recommended for people with hypertension. Examples of these foods are: almonds, chard, avocado, spinach, beans, fish and bananas.

Garlic: Garlic is well known remedy for many diseases. It has been proven that it is effective in lowering blood pressure. Garlic lowers blood pressure as in people with normal blood pressure. In addition to the regulation of blood pressure, garlic is effective against hardening of the arteries.

Fiber: So far, many studies have shown that a high fiber diet causes a slight decrease in blood pressure. Fruits and vegetables are high in fiber and are recommended in large quantities for people with hypertension, in addition they must be organic to avoid pesticides.

Fish oil: Fatty fish contains omega-3 fatty acids that are essential for anyone who has a heart and vascular system problem. Fish oil slightly lowers blood pressure. Moreover, it lowers triglycerides and it also protects the blood vessels from atherosclerosis. Eat wild fatty fish at least twice a week focusing on small fish (sardines, mackerel, herring) with the MSC certified (sustainable fishing). You can find them frozen or fresh at very affordable price.

Reduce salt: Reduction of salt consumption over the four weeks course significantly decreases blood pressure, and it’s even more important than fiber or fish oil consumption. This is one of the simplest things you can do and this will result positively on your health.

Physical activities: In addition to a healthy diet, it is recommended to have a daily physical activity, because there is also evidence that it helps to lower blood pressure. Physical activity stimulates the production of nitric acid, which dilates blood vessels and lowers blood pressure. Exercises should not be difficult, such as weight lifting with dumbbells, but you should try cardio exercises such as running, swimming or cycling.