It is essential to keep your blood pressure under control to help maintain your heart health and prevent serious illness.

Blood pressure numbers of less than 120/80 mm Hg (millimeters of mercury) are considered normal. If your blood pressure falls into this category, it’s essential to adopt heart-healthy habits, such as maintaining a balanced diet and exercising regularly.

In 2017, the American College of Cardiology and the American Heart Association defined high blood pressure as a reading of 130/80 mmHg or higher and Stage 2 hypertension (high blood pressure) as a reading of 140/90 mmHg or higher.

The best way to manage your blood pressure and improve your overall health is to make lifestyle changes and, if necessary, take medication.

Here are some easy ways to lower your blood pressure.

Eat a healthy diet.

Eating a diet that includes plenty of whole grains, fruits, vegetables, and low-fat dairy while limiting processed foods, saturated fat, and cholesterol can help lower your blood pressure by up to 11 mmHg.

Do some exercise regularly.

Not getting enough exercise is a significant risk factor for high blood pressure. Simply being more active can help to lower high blood pressure.

Aim to keep a healthy weight.

Losing weight is one of the most effective ways to manage your blood pressure. The more you weigh, the more blood your body needs to supply oxygen and nutrients to your tissues. As blood flows through your veins, the pressure on your artery walls increases, which raises blood pressure.

Don’t drink too much alcohol.

Drinking too much alcohol can damage your heart. Women should not have more than one drink a day, and men should not have more than two. Drinking more than this can make your blood pressure go up. Drinking too many sugary cocktails can make you gain weight (being too heavy is one of the things that can cause high blood pressure). That’s why it’s important to drink alcohol in moderation.

Stop smoking.

Smoking or chewing tobacco can make your blood pressure go up for a short time. It can also damage the inside of your arteries. This can narrow your arteries and increase your risk of heart disease. Secondhand smoke can also increase your risk of heart disease.

Do things to make you feel less stressed.

If you are under a lot of stress, it can cause your blood pressure to rise temporarily. Chronic stress can lead to high levels of stress hormones, which can cause high blood pressure.

Natural Cures and Health Boosters

Garlic

A meta-analysis found that garlic supplements may be effective in reducing blood pressure in individuals with high blood pressure by an average of 8-10 mmHg for systolic blood pressure and 5-6 mmHg for diastolic blood pressure. This has a similar effect to standard blood pressure medications.

Fiber.

Studies have shown that eating more fiber can help control blood pressure.

Experts recommend consuming 25 to 30 grams of fiber daily. Fruits, vegetables, and whole grains are all good examples of high-fiber foods.

Fish Oil

Studies have found that taking fish oil supplements can help lower blood pressure. Studies show that omega-3 fish oil is more effective at improving health in individuals with moderate to severe high blood pressure than in those with mild high blood pressure.

Herbal supplements

Some herbal supplements can help with blood pressure. For example, cherry juice, beetroot juice, resveratrol, bergamot extracts, Pycnogenol, and barberry may be effective. But be careful – large amounts of herbal supplements can sometimes cause serious side effects.

You can lower high blood pressure by making the lifestyle changes listed above and/or by taking medication to reduce it. Don’t forget to get regular health check-ups. If you have high blood pressure or are at risk of developing it, make sure you see your doctor regularly.