Hypertension or high blood pressure is a killer disease that preys on you silently until it completely cuts off your life. Blood pressure that is below 120/80 mm Hg is viewed as usual while that which is 130/80 mm Hg and above is considered as high blood pressure and is quite risky to have.

There are a few things you can do to reduce your blood pressure if it’s already high. Here are five tips for lowering your blood pressure.

1. Quit Smoking

Smoking triggers an immediate temporary rise in blood pressure as well as an upsurge in your heart rate. Continuous smoking for an extended period will damage your blood vessel walls which will cause inflammation and make your arteries narrow, and all this will result in you having high blood pressure. Hardened arteries will produce even higher blood pressure.

To lower your blood pressure, it’s advisable that you quit smoking. Breaking free from a smoking habit won’t happen in a day, but you can find helpful information online on how to quit smoking successfully.

2. Get Enough Sleep

Your blood pressure goes down when you’re asleep. If you fail to sleep well, your blood pressure will be affected. If you experience sleep deprivation, you are at risk of getting high blood pressure more so if you are middle-aged.

With so many things happening in your life, it can be a challenge at times getting a good night sleep. There are a few simple techniques you can use to help you get enough sleep. Some of these are making your bed comfortable to sleep on, creating a sleep schedule, and minimizing your activities in the night before bedtime.

3. Cut Down On Caffeine

Caffeine has been proven to increase your blood pressure for about 60 minutes temporarily, but this effect varies from person to person. If you have a high sensitivity to caffeine, it would be best that you cut down on coffee and tea. Alternatively, you can take decaffeinated coffee or herbal tea which are caffeine-free.

4. Avoid Eating Processed Food

The extra salt and sugar you consume in your diet are from the processed food you buy. Chips, pizza, canned soups, and processed snacks are foods you eat every so often and what you’re not aware of is that you are increasing your blood pressure because of the high salt and sugar quantities present in these meals.

Get into the habit of checking the labels on these processed foods if you must eat them. If you find a sodium listing that is above 20%, avoid that food. Better yet, cut off processed food entirely from your diet for the sake of maintaining healthy blood pressure and overall good health.

5. Try Out Garlic Or Garlic Supplements

Fresh garlic and garlic extract are a super effective remedy to help lower your blood pressure. A review done on 87 patients in the year 2012 all suffering from high blood pressure found a 6mm Hg diastolic reduction and a 12mm Hg systolic reduction for those who consumed garlic as opposed to those who didn’t.

This goes a long way to show that garlic works wonders in lowering your blood pressure. Why suffer when you can take advantage of this fantastic remedy? Check out this aged garlic extract and give it a try today.