High blood pressure often shows no symptoms—but it can be dangerous. These simple lifestyle changes can help lower it naturally and safely.
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About 30 minutes of physical activity daily can lower systolic blood pressure by 5-8 mmHg. Walking, swimming, cycling, or dancing all help in keeping your blood pressure in check.
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Focus on fresh fruits, vegetables, whole grains, and low-fat dairy. Cut back on red meat, processed foods, and sugary snacks.
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An excessive amount of sodium raises blood pressure. Stick to less than 1 tsp of salt per day—that’s about 2,300 mg of sodium.
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High stress can elevate your BP. Manage stress through relaxation techniques like yoga, meditation, or deep breathing.
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Too much alcohol can raise BP. If you drink alcohol, do so in moderation. Keep it under 1 drink a day for women and 2 for men.
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Potassium helps balance sodium effects and relaxes blood vessel walls. Consume bananas, oranges, potatoes, spinach, tomatoes, and low-fat yogurt to naturally increase your intake.
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