In the United States, about half of adults have high blood pressure (hypertension). High blood pressure occurs when the blood force becomes too much as it pushes against the walls of your arteries.

Like factor Diet, TensionSleepAnd even hidden environmental triggers (such as air pollution) can contribute to high blood pressure, which increases the risk in turn Heart disease And stroke.

Even if you think you know what high blood pressure is, there are nine here Less clear habits He Quietly itPlus how you can reduce it naturally.

Sleep Important for blood pressure regulationPoor sleep (in terms of quality and duration) can increase your blood pressure.

Pay attention to receiving Good quality sleep A few hours before bed, avoiding heavy food, obtaining enough physical activity, and keeping your bedroom calm, calm and dark for a comfortable sleeping atmosphere.

It is recommended that adults over 18 years of age get 7 to 9 hours of sleep per night,

Skipping breakfast is shown spike CortisolMain stress hormones. In studies conducted on women and adolescents, people who regularly skip breakfast experience high altitude in blood pressure.

More studies are required on large population, but researchers have found that cortisol may have regular spikes. Enhancement of metabolic syndromeA group of conditions that enhances your risk Heart diseaseDiabetes, stroke and other harmful health conditions.

To keep blood pressure at the normal level, drink plenty of water, Dehydration Can narrow your blood vessels, causing high blood pressure.

it is recommended that Men consume at least 15.5 cups of fluid per day and women consume at least 11.5 cups of fluid per day. (From both water and foods).

Working in long or overtime hours can occur Constant stress It is associated with an increased risk high blood pressure,

To reduce your risk, make sure Take a brake again and again And relax something. Even “Micro-Break” (10 minutes or less) You will give you time to get up and catch coffee, pull your feet, go for a quick walk, or listen to a favorite song.

To prevent and reduce hypertension, make sure that you get enough physical activity throughout the week.

The American Heart Association (AHA) recommends adults to receive the least 150 minutes (2.5 hours) per week per week of medium-spill aerobic activity (Such as fast walking or tennis) or 75 minutes per week per week of vigorous aerobic activity (Eg running or swimming laps), or combination of both.

maintain Healthy load It is important to control blood pressure levels. Weight gain can cause hypertension, especially if you deal with overweight or obesity.

To maintain a healthy weight, focus Part control While eating and make sure you are receiving Adequate physical activity,

Smoking Increases its risk of high blood pressure because it Plaque increases the risk of buildup In your arteries. Over time, plaque buildup can cause a condition called atherosclerosis, which can increase your risk Heart diseaseIn short term, blood pressure increases every time you smoke.

To support optimal blood pressure and heart health, It is best to escape or Quit smoking,

Drinking too much alcohol The amount of blood, heart rate and plasma can increase blood pressure by increasing the Renin activity (PRA), which narrows the blood vessels and elevates the arterial blood.

Limit alcohol or intake whenever possibleAHA recommends that women do not consume more than one alcoholic beverage per day and men do not consume more than two alcoholic beverages per day.

Consumption Added sugar Be able to do Increase your risk of obesityWhich increases blood pressure. Research also suggests that sugars in soft drinks can also negatively affect blood pressure.

Aha advises men to limit their sugar intake Not more than 9 teaspoon (36 grams or 150 calories) Added sugar per day and women limit the intake of sugar Not more than 6 teaspoon (25 grams or 100 calories) per day.

While your healthcare provider can prescribe the drug as part of your treatment plan, changing heart-health lifestyle is equally important to reduce blood pressure. Try the following research-supported improvements to reduce blood pressure naturally.

• Improve your sleep quality: Getting a good night’s comfort is important for the regulation of blood pressure. Over time, lack of sleep or poor sleep sleep can increase the risk of your chronic (long-term) diseases. Target to get 7 to 9 hours of sleep per night.
• Take a probiotic: Research has found with supplements Probiotics– When the level of “good” bacteria in your intestine improves – then it can reduce blood pressure significantly.
• Eat more potassium: more food Potassium -rich foodsSuch as bananas and sweet potatoes can help manage blood pressure by reducing stress in the blood vessel walls. Potassium -rich foods can also help reduce the effects of sodium (salt) in the diet.
• Shake your body: Include regular exercise in your routine (at least 150 minutes per week). Edeson said, “You don’t need gym subscription – try power walking or any other activity that sweats you and lack breath.”
• Eat heart-healthy foods: To support the health of your tick, load on vegetables, fruits, whole grains, Healthy fats (Such as nuts and avocado), and protein -rich foods.
• Lose weight: If you deal with overweight or obesity, losing weight will help in low blood pressure. Edmson said, “Work towards healthy body weight by avoiding quick options or takeouts.” “Bacing your lunch, read food labels, and try small parts. Even 5 to 10 pounds (LB) can naturally differentiate to reduce high blood pressure.”

Beyond clear drivers of high blood pressure, other factors that contribute to high blood pressure include Physical activity, smoking, alcohol, weight gain and lack of poor sleep,

To reduce high blood pressure and improve your overall health, there are many natural solutions that you can try, from exercising regularly to improve your sleep quality.