… High Blood Pressure and Hypertension are silent killers that we can afford to ignore….

Now let us move on with 18 lifestyles changes and natural ways to lower your blood pressure:

1. Walk and Exercise Regularly
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health. Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.

2. Reduce Your Sodium Intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods. In many studies, salt has been linked to high blood pressure and heart events, like stroke.
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

3. Drink Less Alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.

4. Eat More Potassium-Rich Foods
Potassium is an important mineral. It helps your body get rid of sodium and ease pressure on your blood vessels. Modern diets have increased most people’s sodium intake while decreasing potassium intake. To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and fresher, whole foods.

Foods that are particularly high in potassium include:

• Vegetables
• Fruit, including melons, bananas, avocados, oranges and apricots
• Dairies, such as milk and yogurt
• Tuna and salmon
• Nuts and seeds
• Beans

5. Cut Back On Caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost. Caffeine may have a stronger effect on people who don’t consume it regularly. If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.

6. Learn To Manage Stress
Stress is a key driver of high blood pressure. When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food that can negatively affect blood pressure.

Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:

• Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies
• Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure

7. Eat Dark Chocolate or Cocoa
Here’s a piece of advice you can really get behind. While eating massive amounts of chocolate probably won’t help your heart, small amounts may. That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure. For the strongest effects, use non-alkalized cocoa powder, that is especially high in flavonoids and has no added sugars.

8. Lose Weight
If you’re overweight, losing weight can make a big difference for your heart health. According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.
In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.

To put that in perspective, a healthy reading should be less than 120/80 mm Hg. The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

Weight loss tea, weight patch, slimming belt, and other weight loss products should be your priorities. 

9. Quit Smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Still, since both smoking and high blood pressure raises the risk of heart disease, quitting smoking can help reverse that risk.

10. Cut Added Sugar and Refined Carbohydrates
There’s a growing body of research showing a link between added sugar and high blood pressure.
In the recent Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.

11. Eat Berries
Berries are full of more than just juicy flavor. They’re also packed with polyphenols, natural plant compounds that are good for your heart. One small study had middle-aged people eat berries for eight weeks. Participants experienced improvements in different markers of heart health, including blood pressure.

Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables.

12. Try Meditation or Deep Breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

13. Eat Calcium-Rich Foods
People with low calcium intake often have high blood pressure. While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels.

For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day. In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu.

14. Take Natural Supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

• Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
• Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.

15. Eat Foods Rich In Magnesium
Magnesium is an important mineral that helps blood vessels relax. While magnesium deficiency is pretty rare, many people don’t get enough. Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.

Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure. You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.

16, Make Sure you have Blood Pressure Monitoring Machine with you.
You need to monitor your blood pressures regularly and you don’t visit a hospital or pharmacy to do this.
If you can afford it get your own BP Monitor machine.
If your BP is normal or abnormal, you can work on it
Although it can be expensive but some BP monitor are very affordable right now.

17, Stop Harmful Family Planning
I know some of you might disagree with this, while some will be shocked to hear this.

But let me tell you something today, birth control pills, drugs, injections, insertions are one of the major causes of Hypertension and high blood pressure in young women.

It also causes other health crises like cancer and organ failures and nobody will tell you this.
We are in selfish world….so nobody will tell you this….

It is all about population control.

No doctor will tell you this unless he or she is very close to you.

If you disagree with me, please kindly talk to a retired nurse or senior matron in any government hospital, ask her side effects of family planning.

These birth control pills, drugs, injections, insertions, etc disrupt the hormonal system and make your body system to see things abnormally….

Some women grow fat, some grow stomach, some go lean, some experience irregular or excessive menstruations, some have consistent headaches, etc….

These are dangerous signs that doctors won’t tell you

I am not asking you not to control births or space child but if you love yourself, look for natural ways to space children or prevent pregnancy.

If you are married discuss this with your husband….

Men, if you love your wives, save their lives now……

Solution, go natural….. you can introduce condoms, withdrawal methods and other natural ways that our mamas used to use to stop pregnancy….

Don’t be scared…. I am not here to scare you… I am here to free you from health hazards and crises…..

18. Natural Herbs & Roots
Let me be honest with you, natural herbs and roots are the lasting solutions to Hypertension and high blood pressure.

Anyone who has been on Hypertension and High Blood Pressure drugs knows how they work.

If you stop the drugs, the blood pressure will start going up again… this is not good for you.

There are some of these herbal leaves, fruits, and roots that available around us but we don’t know how use them or we think they are not safe or too primitive because we are educated and civilized

Let me make this clear, it is not good to be on drugs for a long time. It is one f the reason for organ failures.
Your doctor may not tell you this….

I am not saying you should not take drugs o…

What I am saying is that any condition that put you in a situation that you must be moving about with drugs is not good for your organs.

Please use a natural solution that is safe as way out until you are freed completely.

Nobody will tell you this…

If a pregnant woman has low blood, what will they recommend for her:
Blood Transfusion and Natural solutions-Ugwu juice with milk, malt drink, inner part of cattle etc….

You can learn from this….
So start using natural herbs now….

Check out the Asians, they longer….

Now that I have delivered what I promised on “18 Ways To Reduced Blood Pressure and HBP/Hypertension Naturally and With Lifestyles Changes”