High blood pressure (hypertension) is called the "silent killer" for a reason. It often produces no symptoms, but poses a serious risk of heart disease and stroke. And these diseases are among the leading causes of death in the United States. Blood pressure is measured in millimeters of mercury, which is mm Hg for short. Two numbers are involved in the measurement: Systolic blood pressure. The top number represents the force of pressure when the heart pushes blood into arteries throughout the body. Diastolic pressure. The lower number represents the pressure in the blood vessels between beats, when the heart fills and relaxes. Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that is 130/80 mm Hg or higher is considered high. Here are 10 tips to lower your blood pressure Naturally. 1. increase activity and exercise more When you regularly increase your heart and breathing rate, over time your heart becomes stronger and pumps with less effort. This, in turn, reduces the pressure on your arteries and lowers your blood pressure. What activity should you aim for? However, you don't have to run marathons. Increasing your activity level can be as simple as: use of stairs walking instead of driving housework gardening cycling participation in team sports Just do it regularly and work up to at least half an hour a day of moderate activity. 2. lose weight if you are overweight If you are overweight, losing 5 to 10 pounds can lower your blood pressure. In addition, you will lower your risk of other potential medical problems. A review of several studies reported that weight-loss diets lowered blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic. 3. avoid too much on sugar and refined carbohydrates Many studies show that limiting sugar and refined carbohydrates can help you lose weight and lower blood pressure. Sugar, especially fructose, can increase blood pressure more than salt, according to one 2014 review. In trials lasting at least eight weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic. 4. eat more potassium and less sodium Increasing potassium intake and limiting salt can also lower blood pressure. Potassium is a double winner: It reduces the effects of salt in your system and relieves tension in your blood vessels. However, potassium-rich diets can be harmful to people with kidney disease, so talk to your doctor before increasing your potassium intake. 5. eat less processed food Most of the extra salt in your diet comes from processed foods and foods from restaurants, not from your salt shaker at home. Popular high-salt items include:

• delicatessen meats
• canned soups
• pizza
• chips
• other processed snacks.

Foods labeled "low-fat" tend to be high in salt and sugar to compensate for the loss of fat. Fat is what gives food its flavor and makes you feel full. 6. quit smoking It can be difficult to do, but it's worth it: Quitting smoking is good for your overall health. Smoking causes an immediate but temporary increase in blood pressure and heart rate. 7. reduce excessive stress Ż 8. try meditation or yoga Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. Yoga, which commonly includes breath control, posture and meditation techniques, can also be effective in reducing stress and blood pressure. 9. eat some dark chocolate Dark chocolate has been shown to lower blood pressure, but dark chocolate should have 60 to 70 percent cocoa. A review of studies on dark chocolate found that eating one to two squares of dark chocolate a day can help lower the risk of heart disease by lowering blood pressure and inflammation. 10. try to have medicinal herbs Herbal medicines have long been used in many cultures to treat a variety of ailments. Some herbs have even been shown to possibly lower blood pressure. J How do you feel when you have high blood pressure? Blood pressure is mostly a silent disease Unfortunately, high blood pressure can occur without experiencing any unusual symptoms. Moderate to severe headaches, anxiety, shortness of breath, nosebleeds, palpitations or a throbbing sensation in the neck are some signs of high blood pressure. Can drinking lots of water lower blood pressure? Something as simple as keeping your body hydrated by drinking 6-8 glasses of water a day improves blood pressure. Water makes up 73% of the human heart,¹ so no other fluid is better at controlling blood pressure.