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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://www.healthline.com/nutrition/15-ways-to-lower-blood-pressure",
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      "title": "14 Natural ways to Control and Lower Blood Pressure",
      "body": "High blood pressure is a harmful condition that can damage your heart and it leads serious diseases. It affects many people but they don't know. It is found that high blood pressure affects more than a billion people worldwide. Many people lack the knowledge on how to control and Lower Blood Pressure naturally.\n\nIf left uncontrolled, it raises your risk of heart disease and stroke by damaging and weakening your brain's blood vessel.\n\nBut there's good news. There are some activities you can engage yourself to Lower Blood Pressure naturally, even without medication.\n\nHere are 15 natural ways to fight high blood pressure and stay healthy.\n\n1. Have a Regular Exercise\n\n![image.jpg](https://steemitimages.com/DQmRi772UgcMXUWazTf4xPhVmCpc641BMWcdbpP9VkJXAui/image.jpg)\n\nExercise is one of the best things you should do to Lower Blood Pressure.\n\nRegular exercise helps to keep your heart stronger, healthy and more efficient at pumping blood, which reduces the pressure in your arteries. Regular exercise also helps to prevent type 2 diabetes, arthritis and depression.\n\nIn fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as jogging, every week can help Lower Blood Pressure and make your heart healthy.\n\nHaving enough and regular exercise will help to Lower Blood Pressure and make you healthy.\n\n2. Eat Enough Potassium-Rich Foods\n\n![potassium rich-food.jpg\n(https://steemitimages.com/DQmaAVVsD5TJRMhVRp8M7VYtKM33BR15dMNZ9qcE8dS9mkm/potassium%20rich-food.jpg)\n\nPotassium is an important mineral for the body. It helps to lower blood pressure by balancing out the negative effects of salt and this helps to maintain a healthy balance of fluids in the body.\n\nThe modern processed food contains much of sodium, and have increased most people's sodium consumption while decreasing potassium consumption.\n\nto get a better balance of potassium to sodium in your diet, eat more of fresh vegetables and fewer processed foods.\n\nFoods that are particularly high in potassium include:\n\nTomatoes, vegetables, especially leafy greens, white beans, fish, potatoes and sweet potatoes\nFruit, like melons, figs, bananas, oranges, avocados, and apricots\nDairies, such as milk and yoghurt\nTuna and salmon\nNuts and seeds\nBeans\n\n3. Reduce Your Intake Of Sodium\n\n![images.jpg](https://steemitimages.com/DQmaPqyqbwgoy5wSMdRSiq9GJ6aY42fKfERnbTRKoPijFtH/images.jpg)\n\nThere is a higher intake of salt worldwide around the world. In large part, this is as a result of prepared and processed foods.\n\nFor the above reason, many public health efforts are tagged at decreasing salt usage in the food industry for the safety of humanity.\n\nIn so many studies, salt has been linked to high blood pressure and cardiovascular diseases, like stroke, cardiac arrest, congenital heart disease and heart failure.\n\nHowever, more recent research shows that the relationship between sodium and high blood pressure is not really obvious.\n\nOne of the reasons for this may be genetic differences in how people process sodium. More than one-third of people with high blood pressure and one-quarter of people with normal blood levels seem to have a sensitivity to salt.\n\nIf you already have high blood pressure, it's worth reducing your sodium intake to see if it can help you. Replace processed foods with fresh vegetables and try seasoning with herbs and spices, rather than salt to help Lower Blood Pressure.\n\n4. Eat Dark Chocolate or Cocoa\n\n![images (5).jpg](https://steemitimages.com/DQmQXJ1KNuABWAcEvFqpwqEoZXyjG6FK3HAmWe9Qvt3odnp/images%20(5).jpg)\n\nHere's a piece of advice you can really get behind.\n\nWhile eating massive amounts of chocolate probably would produce little or no positive effect your heart, small amounts may.\n\nThat's because dark chocolate and cocoa powder contain enough plant compound and flavonoids,  that causes blood vessels to dilate.\n\nMany studies found that cocoa that contains high flavonoid improved several markers of heart health over the short term, including to lower blood pressure.\n\nFor the best result, use non-alkalized cocoa powder, which is especially high in flavonoids and has no or very low sugar.\n\n5. Eat Foods Rich in Magnesium\n\n![image (1).jpg](https://steemitimages.com/DQmdhFQHgRmsbASHdEfdZ8ABLQrzXoQacKegDFiRr7BDczg/image%20(1).jpg)\n\nMagnesium is an important mineral that can relax your blood vessels.\n\nWhile magnesium rich food is everywhere, many people don't get enough.\n\nSome studies have shown that not getting enough magnesium is linked with high blood pressure, but clinical studies have not provided a clear evidence.\n\nStill, eating a magnesium-rich diet is a recommended for lowering blood pressure.\n\nYou can get magnesium from eating vegetables, meat, chicken dairy products, legumes and whole grains.\n\n6. Consume Less Alcohol\n\n![image (5).jpg](https://steemitimages.com/DQmUt7GZVLX9k5HPRELgPDPyzoqJp6aBFQsBmKvCE8YyStD/image%20(5).jpg)\n\nDrinking much alcohol can raise blood pressure. to this effect, alcohol is linked to 16% of high blood pressure cases worldwide.\n\nSome research has suggested that low-to-moderate intake of alcohol can protect the heart. So it will unwise to consume excessive alcohol and risk our heart.\n\nIn the countries, moderate alcohol intake is defined as no more than one drink a day for one person. If you drink more than that, cut back to help Lower Blood Pressure.\n\n7. Quit Smoking\n\n![U5dtBkhFjMWxXHUzGk8ybYZTUKpmGCs_1680x8400.jpg](https://steemitimages.com/DQmRHE5UX7qvy7bm9E4MpjRVjYwMfVwXE8uGxkCFZmmK36E/U5dtBkhFjMWxXHUzGk8ybYZTUKpmGCs_1680x8400.jpg)\n\nOne of the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.\n\nEvery time one smokes it causes a slight, temporary increase in blood pressure. Tobacco contains a lot of chemicals which destroy blood vessels.\n\nIt surprising that studies haven't found a conclusive relationship between high blood pressure and smoking. Perhaps this is because smokers develop a tolerance over time and the effect is not noticed easily.\n\nStill, since both high blood pressure and smoking raise the risk of heart disease, quitting smoking can help reverse that risk and make you healthy.\n\n8. Cut Back on Caffeine\n\n![download (13).jpg](https://steemitimages.com/DQmdsbt7MSmxbBcpyJL2zErqez7YsW41NWsQcu9tQQjyXdr/download%20(13).jpg)\n\nIf you've ever finished a cup of coffee before you've had your blood pressure risen, you'll know that caffeine causes an automatic boost.\n\nHowever, there's no enough fact to suggest that drinking caffeine regularly can cause a lasting increase.\n\nIt is a proven fact that people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure than those who don't.\n\nCaffeine may have a stronger effect on people who consume it on a non-regular basis.\n\nIf you suspect that your body system reacts to caffeine, cut back to see if it lowers your blood pressure.\n\n9. Eat Calcium-Rich Foods\n\n![download (15).jpg](https://steemitimages.com/DQmWUB8Evcm8NSxL51JVjseYUJ3JjAVvuzLNBeZqvjP4Vg1/download%20(15).jpg)\n\nPeople who consume low calcium often have high blood pressure.\n\nCalcium-rich foods are seem linked to healthy heart, though calcium supplements haven't been conclusively shown to lower blood pressure.\n\nCalcium recommended for adults human is 1,000 mg each day. For men over 70 and women over 50, it's 1,200 mg each day.\n\nYou can get calcium from dairies, collard greens and other leafy greens, tofu, sardines and beans.\n\n10. Learn to Manage Stress\n\n![getty-170219703-listen-music-paul-bradbury_0.jpg](https://steemitimages.com/DQmVtQSR96qJDq2gyGc7nzytkt24TomwE9Vwm1YxRidFPnN/getty-170219703-listen-music-paul-bradbury_0.jpg)\n\nStress is one of the causes of high blood pressure.\n\nWhen you're chronically stressed, your body is in a constant fight. On a physical level, that means a faster heartbeat and blocked blood vessels.\n\nWhen you are under stress, you might also be more likely to engage in other habits, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.\n\nMany studies have shown how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:\n\nListen to soothing music: Calming or soft music can help relax your nervous system. Research has shown it's an effective complement to other blood pressure therapies.\nWork less: Working a lot, and stressful work situations in general, are linked to high blood pressure. Reduce your workload to get a better result.\n\n11. Lose Weight\n\n![download (17).jpg](https://steemitimages.com/DQmfRB2u8r7rTc4V5oEQifCVqNgJYQrkVeNEiWHwLTM52PK/download%20(17).jpg)\n\nIf you are overweight, you are at risk of having high blood pressure and other heart diseases. Losing weight can make a big difference for your heart health.\n\nA study shows that losing 5% of your body weight could significantly lower blood pressure. You can lose weight by consuming very low sugar and starch.\n\nTo get a greater effect try to pair weight loss with exercises such as weightlifting and jogging.\n\nLosing weight can help your blood vessels to expand and contract, making the left ventricle of the heart to pump blood very well.\n\n12. Eat Berries to Lower Blood Pressure\n\n![download (18).jpg](https://steemitimages.com/DQmVB2AK9ereBGdNiKpFeJksJ4bLovVQVFAm7yBhZmLgvSF/download%20(18).jpg)\n\nBerries contain more than just juicy flavour.\n\nThey are also packed with natural plant compound, polyphenols that are good for the human heart.\n\nEating berries on a regular basis helps to improve in different markers of heart health, including lowering blood pressure.\n\nA study was conducted with two groups of people with high blood pressure. One group was assigned to a low-polyphenol diet, and another group was assigned to a high-polyphenol diet containing berries, vegetables, fruits and chocolate.\n\nThe result was that consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.\n\n13. Take Natural Supplements\n\n![shutterstock_208505032-q10-peogeo.jpg](https://steemitimages.com/DQmUH1mZmZCYCN13MNNSD3GdVwG451T3ogYsP3og7QiFLNu/shutterstock_208505032-q10-peogeo.jpg)\n\nMany natural supplements can also help lower blood pressure. Here are some of the natural supplements that have evidence behind them:\n\nAged garlic extract: Aged garlic extract has been used along with conventional therapies to lower blood pressure and other heart problems.\nBerberine: Berberine is one of the main content of Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps lower blood pressure.\nFish oil: Fish oil has greater credit for improving heart health, it may also benefit people with high blood pressure the most.\nHibiscus: Hibiscus is rich in polyphenols and anthocyanins which can benefit your heart and may lower blood pressure. Hibiscus flower powder can make your tea tasty.\n\n14. Make sure to get good, restful sleep\n\n![image (2).jpg](https://steemitimages.com/DQmWML8fg9L22dhtubei4PRakY5WbHdStqsD1GdRdCKTP8i/image%20(2).jpg)\n\nYour blood pressure dips down when you are having a good sleep. If you don’t have a good sleep, it can affect your blood pressure. People who deprive themselves of sleep whose sleep is disturbed, especially the middle-aged, have a high risk of high blood pressure.\n\nFor so many people getting enough sleep is not easy. There are a lot of ways to help you get good sleep. Try and set a regular sleep schedule, relaxing, exercising during the day, avoiding daytime naps, mind what you drink and making your bedroom comfortable.\n\nResearchers found out that sleeping below 7 hours a night and more than 8 hours a night was associated with an increased prevalence of hypertension. Sleeping less than six hours a night was linked to the highest risk of hypertension and many other heart diseases.\n\nIt is noted that high blood pressure affects a greater population of the world.While the taking of drugs is one of the means to lower blood pressure, there are a lot of natural ways that can help.\n\nPracticing the methods in this article may, ultimately, help to lower blood pressure and lower the risk of many other heart diseases.\n\n",
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      "body": "I'm deeply touched by such affection of a mother and her dear child. It's  really natural to grief when our loved ones are no more. Please we have the hope of resurrection and this keeps us going knowing that soon we will see our love ones again in a paradise earth where sickness and death will be no more. Hope in Jehovah for he is your source of strength and comfort. Hoping that your family will unite again in God's new world where Jehovah's will is fulfilled. Please accept my sincere condolences. @classicmb",
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