5 Natural Ways to Lower Blood Pressure

5 Natural Ways to Lower Blood Pressure
发表于 2020-08-25

Hypertension, also known as high blood pressure, is a serious medical condition that affects billions of people worldwide. Having uncontrolled high blood pressure can manifest into a number of health risks, including strokes, heart disease, and kidney failure.

Unfortunately, despite the severity of the condition, many people who suffer from hypertension do not take measures in order to lower it. This can increase risks for a number of illnesses, some of which are even life-threatening.

Therefore, if you suffer from high BP, it is important to take measures to control it. Controlling high blood pressure can actually be fairly easy as long as you are careful and take help from a specialist general medicine practitioner in Dubai. There are also a number of lifestyle changes that can be taken to control it. Here are 5 natural ways to lower your blood pressure.

 

1. Reduce Sodium Intake

Reducing your salt intake is probably one of the best ways to naturally lower blood pressure. This is because many studies claim a high correlation between high sodium levels and high BP. The average adult eats more salt than the daily recommended average of between 1500 mg to 2300 mg, which leads to elevated blood pressure levels.

The best way to reduce salt intake, according to Dr. Onur Gozen, the best General Medicine Practitioner in Dubai at the German Heart Centre, is by cutting back on processed foods, reading food labels, eating fresh foods, and substituting salt in meals with other seasonings.

 

2. Increase Potassium Consumption

Potassium is a super food when it comes to reducing BP. It is an essential mineral that will help your body get rid of sodium and ease pressure on your blood vessels. The daily recommended intake of potassium is 3,000 to 3,500 mg through foods such as bananas, tomatoes and other vegetables. Some of the best sources of potassium in food recommended by expert GP in Dubai are:

  • Vegetables such as leafy greens, tomatoes, potatoes, and sweet potatoes
  • Fresh fruits such as melons, bananas, avocados, oranges, and apricots
  • Dairy products such as milk and yogurt
  • Tuna and salmon
  • Nuts, seeds, and beans

Increasing these fresh sources of potassium in your diet and avoiding processed foods can seriously help lower blood pressure levels. However, kidney patients must be careful not to overdo it, so consult with your general medicine practitioner before significantly increasing potassium consumption.

 

3. DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet was created specifically to lower blood pressure. It focuses on consumption of fresh fruits, vegetables, whole grains and low-fat dairy. At the same time, it includes low sodium and high potassium guidelines. In order to learn more and to develop an effective DASH diet plan, consult with your best general medicine practitioner in Dubai and get started.

 

4. Daily Exercise

Hypertension patients should develop a daily exercise routine. This can include any type of aerobic exercise, brisk walking, jogging, bike riding, or dynamic resistance exercise. This will encourage blood vessels to expand and contract, keeping them flexible. It also increases blood flow and facilitates the creation of new blood vessels, improves heart health, and helps to reduce weight which will further keep hypertension at bay.

Doctors suggest at least 150 minutes of exercise per week to significantly control BP, but you can work with your GP in Dubai to develop a personal workout and exercise plan.

 

5. Stress Management

High levels of stress is a major reason for elevated blood pressure levels in many adults. Therefore, developing coping mechanisms and stress management techniques can seriously help naturally reduce blood pressure.

While it may be impossible to eliminate all stressors from your life, learning to cope with them in a healthier way can reduce BP and improve your overall wellbeing. There are plenty of great ways to manage stress, from deep breathing to meditation and even cognitive behavioral therapy. Experiment and find the best stress management tools for you.

 

Where to Find the Best General Medicine Practitioner in Dubai?

These are 5 great ways to naturally reduce blood pressure. Consulting with a general practitioner can help you leverage these methods and develop the best routine to effectively tackle your hypertension. For the best general medicine practitioner in Dubai, visit Dr. Onur Gozen at the German Heart Centre. Book an appointment now!

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