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Natural remedies to LOWER high blood pressure

High blood pressure can boost the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.

While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Luckily, most people can bring down their blood pressure naturally without medication.

Here are top 13 natural alternatives to prescribed drugs, according to ABC News.

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Natural remedies to LOWER your blood pressure

Go for power walks

Hypertensive patients who go for fitness walks at a brisk pace lower pressure by almost 8 mmhg over 6 mmhg.

Exercise helps the heart use oxygen more efficiently, so it does not work as hard to pump blood.

Natural remedies to LOWER your blood pressure

Meditate

Slow breathing and meditative practices such as qi gong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure.

So try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.

Natural remedies to LOWER your blood pressure

Eat potatoes

Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering programme, according to Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical.

Natural remedies to LOWER your blood pressure

Reduce salt in your diet

Lower salt intake to 1,500 mg daily, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute.

Natural remedies to LOWER your blood pressure

Indulge in dark chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18 percent of patients who ate it every day saw blood pressure decrease.

Natural remedies to LOWER your blood pressure

Take a supplement

In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg.

Natural remedies to LOWER your blood pressure

Reduce alcohol intake

According to a review of 15 studies, the less you drink, the lower your blood pressure will drop — to a point.

Natural remedies to LOWER your blood pressure

Switch to decaf coffee

A study from Duke University Medical Center found that caffeine consumption of 500 mg — roughly three 8-ounce cups of coffee — increased blood pressure by 4 mmhg, and that effect lasted until bedtime.

Natural remedies to LOWER your blood pressure

Drink tea

Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, said researchers from Tufts University — results on par with many prescription medications.

Natural remedies to LOWER your blood pressure

Work (a bit) less

Putting in more than 41 hours per week at the office raises your risk of hypertension by 15 percent, according to a University of California, Irvine, study of 24,205 California residents.

Natural remedies to LOWER your blood pressure

Relax with music

Listening to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly helps lower blood pressure, according to researchers at the University of Florence in Italy.

Natural remedies to LOWER your blood pressure

Seek help for snoring

University of Alabama researchers found that many sleep apnea sufferers had high levels of aldosterone, a hormone that can boost blood pressure.

Natural remedies to LOWER your blood pressure

Jump for soy

A study from Circulation: Journal of the American Heart Association found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or pre hypertension.