February 2022

5 Ways to Lower Blood Pressure

By Parul Dube

High blood pressure is a potentially fatal, yet common problem that damages the heart. It can cause various heart ailments and strokes.

Exercise Regularly

As per studies, regular exercise for about 30 minutes for 4-5 days per week can drop the blood pressure by 5 to 8 mm Hg. Walking, cycling, swimming, and dancing are all forms of aerobic exercise that are good for reducing blood pressure.

Reduce Sodium Consumption

Cutting down on sodium intake lowers the blood pressure by 5 to 6 mm Hg. One should limit sodium intake to no more than 2,300 milligrammes (mg) per day.

Reduce Alcohol Intake

As per studies, alcohol is responsible for 16% of all occurrences of high blood pressure worldwide. So, if one has a tendency of high blood pressure, limit the consumption of alcohol.

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Consuming Potassium Rich Food

Potassium is a vital element because it helps to get rid of extra sodium and thus helps to maintain sodium level for proper muscle functioning of the heart.

Lower Caffeine Intake

Caffeine is a vasoconstrictor, which shrinks blood vessels and raises blood pressure. Caffeine can elevate blood pressure by up to 10 mm Hg amongst people who don’t consume it frequently.


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