1. Have a Banana
Foods that are high in potassium lower blood pressure naturally. So if you suffer from hypertension, include bananas, potatoes (in any form,) kiwi, grapefruits, avocado and figs in your diet as often as possible. An average adult requires a daily dose of about 4-5 grams of potassium. A regular intake of this mineral effectively mitigates hypertension, even in the case of a very high blood pressure.
It has been proved that half an hour of exercise each day is enough to prevent hypertension. Regularity is of key importance, so try to find time and go for a long walk or always climb stairs instead of taking a lift. The best way to lower your blood pressure is to walk, swim, run or cycle briskly.
3. Do Not Avoid Alcohol
To make it clear: we are talking about a moderate intake of high-proof liquors. Research has found that alcohol drunk in moderation has a much better blood-lowering effect than becoming a teetotaller. Remember that a beneficial dose of alcohol equals not more than one portion for women and two portions for men. A glass of a good dry red wine as a nightcap is highly recommended!
4. Be Careful with Caffeine
Enthusiast of black coffee value it for its stimulating effect and the fact that it gives them an excellent energy boost early in the morning. Why? Because a cup of mocha increases blood pressure almost instantly. If you suffer from hypertension, limit your coffee intake to two cups a day and, preferably, drink it with milk.
5. Reduce your sodium intake
Too much salt in your regular diet may promote hypertension. An average, healthy individual should limit salt intake to one teaspoon a day. But remember that this is the total sodium in all the foods and beverages (always check labels!) If you cook at home, always check the amount of salt you add to your dishes. You can always replace it with herbs or strong-flavour spices.
6. Don’t give up on chocolate
Dark chocolate is a rich source of antioxidants and flavonoids which are beneficial to the flexibility of your blood vessels. Research has shown that dark chocolate with a high cocoa content, when eaten regularly, effectively lowers high systolic pressure. This action is due to the cocoa solids, which are very rich in beneficial antioxidants.
7. Stop smoking
If you smoke, you will have a much harder time trying to mitigate your hypertension. People who give up smoking enjoy a stable blood pressure in just a few weeks.