Ways to Maintain Good Blood Pressure Naturally

Most people experience high blood pressure in their lives, according to the Mayo Clinic. The lucky ones won't have to contend with elevated levels until old age, but for some, high blood pressure can come early in life and spend years weakening blood vessels and contributing to heart disease. Certain controllable lifestyle factors, such as diet and exercise, can lower your blood pressure without medication. If you don't have high blood pressure, these same measures can prevent it and keep your heart and blood vessels healthy.

Exercise

If you have normal blood pressure, exercise helps keep it normal, according to the American Heart Association. If you have high blood pressure, regular exercise is good natural medicine. Aim to get 150 minutes of physical activity per week, which translates to 30 minutes per day, five days per week. Keep exercise fun so you're more likely to stick with it. Brisk walking, hiking, swimming, dancing or playing sports are examples of heart-healthy physical activity.

Change Your Diet

A few new food habits can have a positive impact on current and future blood pressure, according to the Mayo Clinic. Sodium increases blood pressure, so try to avoid foods with added salt and use herbs and spices when you cook. Choose plenty of fresh fruits and vegetables instead of processed or high-fat foods. Fruits and vegetables are low in fat, salt and calories, and they contain the vitamins and minerals your cardiovascular system needs to thrive. Avoid saturated fats whenever possible, as they can lead to clogged arteries. This increases blood pressure. Drink plenty of fluids to flush out excess salt and keep your blood at the right viscosity. Choose whole grains, low-fat dairy and lean proteins and fruits and vegetables for most of your meals.

Maintain a Healthy Weight

Obesity contributes to high blood pressure. Even if you just lose 5 lbs. excess weight, according to the Mayo Clinic, you can reduce your blood pressure. If you're already at a healthy weight, staying there helps keep your heart and arteries healthy. If you're obese, make it a goal to lose 10 percent of your body weight to improve blood pressure.

Avoid Smoking and Drinking

Tobacco and alcohol raise your blood pressure as soon as you take it in, even if you have healthy blood pressure. Cigarettes contribute to heart disease in more ways than just raising blood pressure, so you should avoid smoking completely. It's safe to drink alcohol once in a while if you don't have high blood pressure, but if you do have high blood pressure, it's a good idea to avoid it altogether.