15 easy ways to lower high blood pressure

High blood pressure is dangerous for the heart. It affects about 1 billion people worldwide.

High blood pressure can lead to heart disease, especially if no action is taken to bring it back to normal.

But there is good news as well. It is possible to lower blood pressure is fairly simple and natural ways, without resorting to medication.

Here are 15 easy ways to lower your blood pressure without pills and get rid of high blood pressure at home.

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1. Regular walks and exercise

Physical activity is the best exercise for lowering blood pressure.

Regular exercise strengthens the heart, helping it to more effectively regulate blood circulation in the body, thereby lowering the pressure in the arteries.

Indeed, 150 minutes per week of moderate-intensity exercises, such as walking, or 75 minutes per week of more intense exercise, such as jogging, can help lower high blood pressure and strengthen a person’s cardiovascular system.

Moreover, high physical activity will better contribute to the normalization of blood pressure.

Bottom line. Walking for 30 minutes daily can help lower high blood pressure. The more exercise you do, the slower it will be.

2. Reducing sodium intake

Before giving healthy foods that lower blood pressure, you need to figure out what is best to exclude from the diet to lower blood pressure. People all over the world consume large amounts of salt. The main reason for this is food products that undergo technological and thermal processing.


This is why the main efforts of health organizations should be aimed at reducing the use of salt in the food industry.

Numerous studies have shown a relationship between excessive salt intake and high blood pressure and heart problems.

Although it is worth noting that recent studies no longer find such a strong relationship between salt intake and human blood pressure.

Genetic differences that affect sodium absorption by the body are believed to be one of the reasons for these conclusions. About half of people with high blood pressure and a quarter of people with normal blood pressure have salt sensitivity.

If you already have high blood pressure, then try limiting your salt intake to see if it affects your health. Replace processed foods with fresh ones and use herbs and spices instead of salt.

Bottom line. Most guidelines for lowering high blood pressure include a recommendation to reduce sodium intake. This is especially true for people who have an increased sensitivity to salt. Read more foods on the next page.