Natural ways to lower blood pressure

1. Walk and exercise regularly

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, getting 150 minutes of moderate exercise per week, such as walking, or 75 minutes of vigorous exercise, such as running, can help lower blood pressure and improve heart health

2. Reduce your sodium intake

Salt intake is high around the world. This is largely due to increased consumption of processed and prepared foods. If you already have high blood pressure, it's worth cutting back your sodium intake to see if it makes a difference.

Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are sensitive to the effects of salt.

3. Drink less alcohol

Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure. While some research has suggested that low to moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects.

Drinking alcohol in any quantity may raise your blood pressure. Therefore, it's best to moderate your intake.

4. Eat more potassium-rich foods

Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels. Modern diets have increased most people's sodium intake while decreasing potassium intake

Foods that are particularly high in potassium include:

· vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes

· fruit, including melons, bananas, avocados, oranges, and apricots

· dairy, such as milk and yogurt

· tuna and salmon

· nuts and seeds

· beans

5. Cut back on caffeine

If you've ever downed a cup of coffee before you've had your blood pressure taken, you'll know that caffeine causes an instant boost. If you suspect you're sensitive to the effects of caffeine, consider cutting back to see if it lowers your blood pressure.

6. Learn to manage stress

Stress is a key driver of high blood pressure. When you're chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

7. Eat dark chocolate or cocoa

While eating massive amounts of dark chocolate probably won't help your heart, small amounts may. That's because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa may reduce short-term blood pressure levels in healthy adults.

8. Lose weight

In people with overweight, losing weight can make a big difference to heart health. The effect is even greater when weight loss is paired with exercise.

9. If you smoke, consider quitting

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.