How to Overcome High Blood Pressure Naturally | Dr. Josh Axe

By rjoachim | July 8, 2023
  • Eat a healthy diet. This means eating plenty of fruits, vegetables, whole grains, and lean protein. It’s also important to limit your intake of processed foods, sugary drinks, and unhealthy fats.
  • Lose weight. If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure.
  • Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Reduce your sodium intake. The average American consumes about 3,400 milligrams of sodium per day, which is much more than is recommended. Aim to limit your sodium intake to 1,500 milligrams per day or less.
  • Increase your potassium intake. Potassium helps to balance the effects of sodium in your body. Good sources of potassium include fruits, vegetables, and whole grains.
  • Get enough magnesium. Magnesium is a mineral that helps to relax your blood vessels. Good sources of magnesium include leafy green vegetables, nuts, and seeds.
  • Manage stress. Stress can contribute to high blood pressure. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
  • Quit smoking. Smoking damages your arteries and can raise your blood pressure. If you smoke, quitting is one of the best things you can do for your health.

If you have high blood pressure, it’s important to work with your doctor to develop a treatment plan that’s right for you. These natural tips can help lower your blood pressure and improve your overall health.

Here are some additional tips from Dr. Axe:

  • Get enough sleep. When you don’t get enough sleep, your body produces more stress hormones, which can raise your blood pressure. Aim for 7-8 hours of sleep per night.
  • Limit alcohol consumption. Alcohol can raise your blood pressure, especially if you drink too much. If you drink alcohol, do so in moderation.
  • Manage your underlying health conditions. If you have other health conditions, such as diabetes or kidney disease, these can contribute to high blood pressure. Working to manage these conditions can help lower your blood pressure.

By following these tips, you can help lower your blood pressure and reduce your risk of heart disease, stroke, and other health problems.

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