How does one lower their blood pressure? As of today, there are plenty of ways to manage your high blood pressure. All you have to do is find the right diet or medication that works for you. The following are some of the most effective methods in managing hypertension.

10 Best Ways to Lower Your Blood Pressure:

1) Get enough sleep. 

Lack of sleep can be a major trigger for hypertension. If you have difficulty falling asleep at night, don't take caffeine after 6 pm and avoid staring at bright screens before bedtime. Exercise moderately during the day since it also makes you tired, but not excessively late in the evening when cortisol levels are at their highest. According to research in Biological Psychology, people who regularly get less than 5 hours of sleep are 2.5 times more likely to develop hypertension than those who sleep 7 hours nightly.

2) Lower your salt intake. 

Lowering sodium in your diet is the most common and easiest way to manage high blood pressure. Consuming less than 2,500mg of sodium per day can reduce hypertensive effects by around 29%. This means avoiding canned food, fast food, frozen food, and cured meat since they contain extremely high amounts of salts. Try some natural seasonings or Celtic sea salt instead.

3) Watch your caffeine intake. 

While coffee may be beneficial for some people with hypertension, drinking too much can lead to a further increase in blood pressure levels. According to a study published in Clinical and Experimental Hyension, chronic caffeine consumption increases the risk of hypertension in young adults. Furthermore, it can even cause dehydrated and hypertensive people to become sluggish and tired.

4) Lower your stress levels. 

High blood pressure has been associated with a high cortisol level, causing a person's arteries to constrict from stress hormones. For this reason, managing stress is one of the best ways to manage hypertension. Meditation is a great way to experience deep relaxation without medication or intervention from other people. Yoga also helps people reduce anxiety and melt away tension by focusing on breathing techniques. Tai chi and qi gong are also great options for improving blood flow throughout the body while calming you down at the same time.

5) Exercise regularly. 

Daily exercises such as jogging, running or weightlifting are great ways to lower blood pressure in the long term. According to research, people who exercise regularly for 40 minutes can reduce their blood pressure by 10 to 15 mmHg. You mustn't overdo it when exercising, especially when your hypertension is very severe. Lowering your heart rate by just 20% could put you back in control of your condition without experiencing too much fatigue or exhaustion.

6) Eat healthy fats. 

Monounsaturated and polyunsaturated fatty acids help improve arterial compliance so they are known as good fats for hypertensive patients. Good sources of these two types of essential fatty acids are nuts, fish, olives, avocados, and sea vegetables like seaweed.

7) Lower your cholesterol. 

Lowering your LDL (low-density lipoprotein) through a healthy diet is an effective way to manage hypertension. According to research in the American Heart Association's journal Circulation, people with a high risk of heart disease and stroke have a 3-fold risk of developing hypertension. Lowering cholesterol levels by just 10% can lead to a 20% reduction risk. However, it is important that you consult with your doctor before lowering your cholesterol intake so they can guide you on what type of medication would work best for you.

8) Drink more green tea. 

Green tea has been shown to reduce blood pressure in hypertensive patients after consuming 4 cups daily according to a study published in Hypertension Research. It contains antioxidants known as polyphenols which help relax blood vessels and reduce the risk of cardiovascular diseases. Lowering your risk of heart disease is one of the most effective ways to manage high blood pressure through natural means.

9) Lower your stress levels. 

High blood pressure has been associated with a high cortisol level, causing a person's arteries to constrict from stress hormones. For this reason, managing stress is one of the best ways to manage hypertension. Meditation is a great way to experience deep relaxation without medication or intervention from other people. Yoga also helps people reduce anxiety and melt away tension by focusing on breathing techniques. Tai chi and qi gong are also great options for improving blood flow throughout the body while calming you down at the same time.

10) Exercise regularly. 

Daily exercises such as jogging, running or weightlifting are great ways to lower blood pressure in the long term. According to research, people who exercise regularly for 40 minutes can reduce their blood pressure by 10 to 15 mmHg. You mustn't overdo it when exercising, especially when your hypertension is very severe. Lowering your heart rate by just 20% could put you back in control of your condition without experiencing too much fatigue or exhaustion.