6 Effective Ways to Lower Your Blood Pressure-Dr. Shylaja Shyamasunder

The pressure exerted by the circulating blood on the walls of the blood vessels is known as BP or blood pressure. The normal blood pressure range is <120/80 mm Hg. Any fluctuation in this can have a negative impact on health if not taken seriously. It can lead to ASCVD (atherosclerotic cardiovascular disease), such as a stroke or heart attack.

To avoid such circumstances visit your healthcare specialist who will prescribe you with blood pressure medication and lifestyle changes. Given below are a few things that you can do to lower your blood pressure:

• Vitamins
• Vitamins like Coenzyme Q10 (CoQ10) helps in reducing high blood pressure.
• Folate helps in the formation of red blood cells and controls the BP by reducing the elevated homocysteine levels.

2. Consume nutrient-rich food:

Magnesium: It helps in reducing the diastolic blood pressure.

Calcium: It helps in reducing the systolic blood pressure.

Potassium: It can reduce systolic and diastolic blood pressure.

Have a regular dose of omega-3 fatty acids

Believe it or not, fatty fishes are rich in omega-3 fatty acids which have shown a small reduction in blood pressure.

Also, it contains DHA (docohexaenoic acid) and EPA (eicosapentaenoice acid) that lowers high blood pressure.

• Garlic:
• Garlic can reduce both systolic and diastolic blood pressure.

4. Autogenic Training

Stress and blood pressure fluctuation go hand in hand.  Autogenic training is a technique basically for stress reduction and relaxation. This training session teaches you to regulate your blood pressure, heart rate, breathing, and body temperature.

5. Yoga

Research suggests that pranayam and other yoga postures can help in lowering the blood pressure.

6. Aerobic Exercise

Exercising is a natural approach to lower systolic blood pressure with reductions in diastolic blood pressure, too.