9 Most Effective Ways to Control High Blood Pressure (Without) Medication

Effective Ways to Control High Blood Pressure

If you have been diagnosed with High Blood Pressure and worried about taking medication to lower your blood pressure.

Don’t Worry.

Do you know? Your lifestyle, your habits play a very important role in controlling your blood pressure. Just a few changes in your daily routine can give you relief from High Blood Pressure. Surprising but True.

Here are the Natural Home Remedies to Lower High Blood Pressure

High blood pressure problem is a very serious problem if you don’t take it seriously in early stages it will create problems later. So, it is crucial to control it in the early stages of High Blood Pressure. Check out how you can cure high blood pressure naturally without any medication.

1. Work-Out

Regular Exercise is one of the best ways to control high blood pressure. Working out helps make your heart stronger, pump blood which helps in lowering the pressure in your arteries. If you don’t have much time at least find 30 minutes for exercise every day and this can lower down your blood pressure by 5-8 mm Hg if you have high blood pressure and if you don’t have then you will never have this problem in life.

So, add some aerobic exercises like walking, cycling, swimming, jogging, and dancing and improve your heart health.

2. Cut your sodium intake

Salt is the main reason behind the high blood pressure. And unknowingly sometimes we consume those foods which contain the high amount of salts like pickles, frozen pizza, and other processed foods. If you want to avoid the high blood pressure problem in your life it is worth cutting your sodium intake, and if you have this will reduce the numbers of high blood pressure. And, have fresh foods rather instead of processed foods.

3. Potassium-rich Diet

Potassium-rich foods like Bananas, yogurt, sweet potatoes helps to get rid of sodium. Foods that are high in potassium helps in lowering your blood pressure by balancing the adverse effects of salt. Read More about Foods you SHOULD EAT to control High Blood pressure and Foods and Drinks to AVOID in high blood pressure.

4. Limit your Alcohol

According to some of the researchers, alcohol is good for heart health. But drinking in excess can raise your blood pressure, and in the US moderate amount of alcohol consumption that is 2 drinks for men and one for any of women is good for heart health so if you drink more than that, cut back.

5. Avoid Caffeine

Foods and drinks high in Caffeine life Chocolates, Coffee, Energy Drinks, Black Tea, Coffee Liquors, chocolate containing baked foods can increase your blood pressure up to 10 mm Hg. And you can check whether coffee increases your blood pressure or not by checking blood pressure within 30 minutes of drinking a coffee or any other caffeinated beverage. If it raises, then you should reduce your consumption of caffeine and consult your doctor.

Green Coffee is good for you if you have high blood pressure.

6. Don’t take Stress

Stress is one of the reasons behind the High Blood Pressure. We know today’s hectic life schedule job,  family responsibilities bring some stress in life, but you should know how to beat the stress and live a happy life. So, we should learn how to manage stress. Check out How?

  • First, plan your day, watch out your priorities.
  • Try to resolve if you have any problem at your workplace by talking to your head, your colleagues and find out the solution.
  • If something bothers you and you know that you don’t have any control over this then just learn how to react on it.
  • Listen to some soothing music, this can help to relax your nervous system
  • Find time to do the activities you love to do.
  • Relax your mind through deep breathing.

7. Quit Smoking

Cigarette increases your heart risk, nicotine raises your blood pressure and heart rate, narrows your arteries and hardens walls which makes your blood more likely to clot. Other than high blood pressure you have lot more reason to quit smoking like anxiety and irritability, unhealthy teeth, poor vision, lung cancer, constricted blood
vessels, Chronic obstructive pulmonary disease (COPD), loss of appetite, dull sense of smell and taste, cervical cancer, infertility, high cholesterol etc.

Stopping smoking can decrease the risk of heart disease and improve your overall health.

8. Healthy Diet

Eat a Healthy diet like foods rich in whole grains, fruits, vegetables and low-fat dairy products. If you have high blood pressure, cut back on saturated fat and cholesterol which can lower your blood pressure by up to 11 mm Hg. It’s not easy to change your eating habits but to lower down your blood pressure we have to reduce the sugar intake and
refined carbs because low carb diet reduces the high blood pressure levels.

9. Meditation

Meditation or Deep Breathing exercises activates our parasympathetic nervous system and the best way to reduce stress. Meditation promotes relaxation and keeps your blood pressure in check. Blood pressure could be elevated due to many factors like age-related, diet, excess of salt intake etc but with the help of meditation, you can lower your blood pressure to normal.

According to some studies, meditation may have the potential to reduce systolic and diastolic blood pressure by approximately 4.7 and 3.2 mm Hg.

If you get diagnosed with high blood pressure control it by making a few changes in your lifestyle, keep a check on your blood pressure numbers, and consult your doctor to avoid any health complications.

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About Yamini Singh 105 Articles
Confident, Quirky and Bold. Yamini is a fashion and lifestyle blogger who loves to utilize her style to experiment on new things and push limits. She always had a flair for writing, loves to read blogs and apart from fashion, she gives genuine dating and relationship tips.

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