Four easy ways to lower blood pressure naturally

(NaturalNews) Keeping blood pressure at normal levels - generally understood to be 120/80 millimeters of mercury or mmhg - can help prevent a number of serious health conditions. These include aneurysms, heart attacks, strokes, kidney failure and the decline of cognitive abilities. Though there are often no symptoms of high blood pressure and it is preventable, it has been shown to be a contributing factor in more than 15 percent of deaths.

Treating high blood pressure typically means that a physician prescribes some type of medication. Some of these medications come with side effects that make them undesirable. By making changes at home, it is possible for a person to reduce the reliance on medication, thereby lowering the chances of side effects.

Cut back on work

Working more than 41 hours per week can increase the risk of having high blood pressure, also known as hypertension. According to research performed by the University of California - Irving that involved more than 24,000 residents of the state, working more than that leaves little time to exercise and focus on consuming foods that are more healthy.

Make power walks a daily occurrence

People who went for a fitness walk that included a brisk pace were able to see a significant change in their blood pressure numbers. Those who made a practice of including at least 30 minutes of brisk exercise most days of the week saw an eight-point reduction in the upper number of their blood pressure with a six-point reduction in the lower number.

De-stress daily

Given all the responsibilities and stresses that people are bombarded with on a daily basis, it is important to build in time to de-stress. Performing deep breathing exercises, meditating or engaging in yoga are all great ways to reduce stress. Stress hormones can raise the levels of a kidney enzyme, renin, that can increase blood pressure.

Watch salt intake

While some groups of people seem to have blood pressure that is particularly sensitive to increased amounts of sodium, including the elderly, those with a family history and African Americans, it is often difficult for the average person to know this fact. For this reason, it is a good idea to reduce the amount of salt consumed overall.

A half a teaspoon of salt contains about 1,200 mg of sodium, almost the entire maximum dosage of 1,500 mg suggested by the National Heart, Lung and Blood Institute. While going easy on the salt shaker is a great start, it is also important to limit the number of processed foods consumed. Processed foods often contain excessive amounts of sodium.

By following the above tips, an individual reaps a myriad of benefits. These include lower blood pressure, a leaner physique and a healthier heart.

Sources:

http://www.health.com

http://www.prevention.com

http://abcnews.go.com

About the author:
Sofiya has written articles on most health-related topics, including traditional medicine, alternative and naturopathic and natural treatments,health insurance, wellness, medical marijuana, diets and fitness.