Lower Your Blood Pressure Naturally

High blood pressure or hypertension is considered a high risk factor for heart attacks and strokes as well as kidney failure. High blood pressure is one of the most preventable conditions. It may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally without medication. Here are some natural tips changes you can make to lower your blood pressure and keep it down.
Food For Lower Blood Pressure

(1). Slow Breathing
Slow breathing and meditative practice decrease stress hormones, which elevate rennin, a kidney enzyme that raises blood pressure. Try 10 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
(2). Music
The right tunes can help to bring down your blood pressure, according to researchers  28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points. A month later, readings were down 4.4 points.
(3). spinach
A spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, foliate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. Try mixing fresh spinach leaves into salads or adding them to sandwiches. It can make to lower your blood pressure and keep it down.
(4). watermelon
watermelon can lowers your blood pressure. In addition to watermelon's potassium contribution, they found a specific amino acid that contributes to lowering  blood pressure. Add with black pepper and eat at least one day at the week can makes your heart healthier and away from disease.
(5). Banana
Banana is functional fruit is packed with potassium, so it’s a great choice for an on-the-go snack. Add a banana to your breakfast (my Strawberry-Banana Cottage Cheese With Almonds makes a great morning meal) . It can lower your blood pressure and makes your heart healthy.
(6).  potassium
 Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins. These potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program.
(7). Sunflower Seeds   
Unsalted Sunflower Seeds are also a great source of magnesium. A quarter cup of these makes a nutritious snack. But be sure to buy them unsalted.
(8). Cayenne
Cayenne is in chili peppers. Using those with food is good for reducing blood pressure, even though it may not feel that way.
(9). Potatoes
Potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. Use of baked potatoes is another effective way to reduce high blood pressure.
(10). Skim Milk
Drinking heart healthy skim milk or 1 percent milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent.