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5 Ways to Help Naturally Lower Your Blood Pressure

female doctor checking blood pressure of an older female

About 1 in 3 people in the US struggle with high blood pressure. Over time, having high blood pressure can really affect your heart.

It can narrow your arteries and make it more difficult for your blood to travel efficiently through your body causing your heart to work harder. Long-term, it can cause permanent damage to your heart and increase your risk for having a heart attack or a stroke.

There are some things you can do to help naturally lower your blood pressure though.

1. Reduce sodium

Your body needs a small amount of sodium to function properly, but consuming high amounts of sodium can actually raise your blood pressure. Try to limit foods that are high in sodium by:

  • choosing fresh foods instead of processed foods when you can
  • looking for low-salt or no-salt options
  • eating more fruits and veggies

2. Exercise more

Regular physical activity can help with numerous health concerns, including high blood pressure. Try to aim for about 2 hours of exercise every week.

3. Watch your weight

Your blood pressure actually rises as your body weight increases so it's extremely important to make sure you're maintaining a healthy weight. Losing even a few pounds can help reduce blood pressure.

4. Eat calcium-rich foods

Calcium does more than just keep your bones healthy, it can help regulate your blood pressure too. You can find calcium in many different foods:

  • dairy products (milk, yogurt, cheese)
  • fish
  • winter squash
  • dark, leafy greens
  • edamame

5. Eat magnesium-rich foods

Magnesium can also help regulate your blood pressure.

Most older adults in the US don't get the proper amount of magnesium they need through their diets which may contribute to high blood pressure. Try including some of these magnesium-rich foods into your diet:

  • dark, leafy greens
  • legumes
  • almonds
  • soymilk
  • avocado
  • rice
  • pumpkin seeds

Talk to your doctor before beginning any new diet or nutrition plan. If you're concerned about high blood pressure, talk to your doctor to find out what else you can do to help.

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