High BP? Cardiologist shares 7 proven ways to lower blood pressure naturally

Nearly half of adults have high blood pressure in the United States, which includes 119.9 million people. Having high blood pressure puts you at risk for heart disease and stroke, which are both leading causes of death in America. One of the major contributing factors to high blood pressure is unhealthy lifestyle habits that put the body at risk of developing it.

Now, a cardiologist has shared 7 proven ways through which you can lower your blood pressure. Dmitry Yaranov, is a cardiologist who enjoys a following of 358K on Instagram, where he shares numerous videos to enlighten people about heart and body health. He recently took to the app to share a video revealing ways that actually work in reducing blood pressure. “As a cardiologist, I see high blood pressure silently damaging hearts every day. But here’s the truth—you CAN take control before it’s too late! Here are 7 proven strategies I recommend to my patients.” he wrote in the caption. Below, find out what they are!

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It is important to tailor your workouts and exercises according to your body's needs. The doc recommended aiming for 150 minutes of exercise every week with a combination of aerobic exercises such as walking, cycling, swimming and strength training.

When things worsen beyond control, don’t stick to just lifestyle changes. It’s important to visit a doctor and begin taking the medicines that they prescribe to improve your health.

DASH diet stands for Dietary Approaches to Stop Hypertension and is full of fruits, vegetables, whole grains and lean proteins, all of which are proven to lower BP.

The doc described potassium as a “magic” mineral. It removes excess sodium and relaxes the blood vessels. Thus, add more potassium to your diet in the form of spinach, beans, avocados, bananas and other healthy foods. Additionally, you can also opt for supplements after consulting a medical professional.

The first and vital change you must make in your diet is to cut back on your salt intake. The American Heart Association suggests keeping the sodium intake to 1,500 mg/day for optimal blood pressure control. The doc recommended avoiding processed food and cooking with fresh ingredients.

These are two habits which are proven to give you all kinds of diseases and health problems reducing not only your strength but also your life. The doc advised stopping both to not only reduce BP but also ensure a long life.

Chronic stress is a great contributor to high blood pressure. Thus, it is vital to include habits in life that help you reduce stress. These include deep breathing, meditation or even just proper sleep of 7-9 hours.