HOW TO LOWER YOUR BLOOD PRESSURE NATURALLY

How to lower your blood pressure naturally:

Lose Weight and Manage Waistline

Weight loss can significantly lower blood pressure; losing about 1 mm Hg for each kilogram lost.

A waistline over 40 inches (men) or 35 inches (women) increases high blood pressure risk.

Exercise Regularly

Aerobic exercise can lower blood pressure by 5-8 mm Hg; aim for at least 30 minutes daily.

Include strength training at least twice a week.

Eat a Healthy Diet

A diet rich in whole grains, fruits, and vegetables can lower blood pressure by up to 11 mm Hg.

Aim for 3,500-5,000 mg of potassium daily.

Reduce Salt and Sodium

Limit sodium intake to 2,300 mg or ideally 1,500 mg daily to improve heart health.

Read labels, choose low-sodium foods, and avoid adding table salt.

Limit Alcohol

Limiting alcohol to one drink daily for women and two for men can lower blood pressure by about 4 mm Hg.

Quit Smoking

Smoking raises blood pressure, and quitting can help lower it and improve overall health.

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