3. Reduce Sodium in Your Diet

A small amount of sodium can make a big difference in your overall health. Patients with high blood pressure can see a reduction in sodium intake between 5 and 6 mm Hg.

Many factors can affect blood pressure. Limit your sodium intake to 2300mg per day. However, a lower sodium intake (1500 mg daily or less) for most adults would be preferable.

These tips can help you reduce sodium intake in your diet.

Look at labels: Foods and drinks with low sodium are recommended.

Reduce your intake of processed foods: There is very little sodium in food. Most sodium is added to food during processing.

Salt is a bad idea: Just one teaspoon of salt can contain 2300 mg sodium. Use herbs and spices to add flavor to your food.

It's okay to relax: You don't need to eliminate sodium from your diet immediately if it doesn't feel right. Your palate will adjust over time.

4. Eat a Healthy Diet

A high intake of whole grains, fruits and veggies, and low-fat dairy products can help lower blood pressure. This is not recommended for people with high blood pressure. This plan is known as the Dietary Approaches for Stopping hypertension (DASH).

Even though it can be challenging to change your eating habits, these tips can help.

Keep a food log: Even if you keep it for only one week, it can give you surprising insights into your eating habits. Keep track of how much you eat.

Potassium can help lower blood pressure: Potassium is best absorbed from food (vegetables & fruits) and not through supplements. Talk to your doctor to determine what potassium level is best for you.

Be a savvy shopper: When shopping, make sure you read all labels.


5. Stop Smoking

For a while, every cigarette you snort increases your blood pressure. Stopping smoking not only lowers your blood pressure but also helps it return to normal. Quitting smoking can also help reduce your risk of heart disease and improve your overall health. Quitting smoking is more likely to live a longer life than those who don't.

6. Limit the amount of alcohol you consume

There are both good and bad things that alcohol can do to your health. Drinking alcohol moderately can help lower blood pressure. A single drink is equal in volume to twelve ounces beer, five-ounces wine, and 1.5 ounces alcohol with 80 proof.

But, excessive alcohol can cause this protective effect to disappear.

Alcohol abuse can result in a significant increase in blood pressure.

It can also affect the effectiveness of blood pressure medication.

7. Reduce Your Stress

How to Lower Blood Pressure Naturally and Quickly stress

Chronic stress is a big reason for high blood pressure. There's still researches are being made to determine the chronic stress effects on blood pressure. Even occasional stress can also be the reason behind high blood pressure sometimes.

Think about the things that cause you to stress, such as finances, work, and family. Once you have identified the root cause of your stress, you can begin to think about ways you can reduce or eliminate it.

Even if you cannot eliminate all your stressors, you can manage them more healthily. Do the following:

Set new expectations

Plan your day and prioritize your priorities. Don't try to do too many things and learn to say "no". You can control some things, but you can choose how you react.

Try to focus on the issues that you can control and make plans to resolve them.

Talk to your manager if you have a problem at work. You can resolve a conflict between your spouse or children by taking steps.

Avoid triggers that cause stress.

Do your best to avoid triggers whenever possible. If rush hour traffic is causing stress on your way to work, you can leave earlier or take public transport. If possible, avoid people who cause stress.

Find time to relax and do the things you love.

Try to take time every day to breathe deeply and sit still. You should include hobbies and activities you enjoy in your daily life, such as walking, cooking, or volunteering.

Show gratitude.

It can reduce stress.