The high blood pressure is frequently described as the silent killer because it can not display any noticeable daily symptoms. If it is not controlled it can increase the chance of suffering a heart attack or stroke. The positive side is that it is possible to lower the blood pressure of your body and decrease the risk of developing heart disease without the use of drugs. Lifestyle changes can be effective in preventing and treating hypertension.
Here are 10 methods to lower your high blood pressure without taking medication:
1. Be physically active and work out often
Regular physical exercise even a simple one, like walking, can help bring your blood pressure to a safe level. Regular exercise increases the strength of your heart and increases the capacity of your heart to circulate blood. This decreases the pressure within your arterial. Regular exercise not only help control blood pressure, but it will also help you manage you cholesterol level, weigh, decrease the stress level, and build up your heart.
You should aim for at the very least 150 mins of light exercise like walking and 75 minutes of intense exercise, like running, every week to reduce blood pressure as well as improve heart health. Consider combining cardio and resistance training high-intensity interval training, or walking between 8,000 and 10,000 steps per day. Find something that you love doing. It helps you stick to a schedule and inspire you to get moving.
2. Lose extra pounds
The pressure of blood increases when weight gain. Therefore, losing weight is among the most effective methods for decreasing your blood pressure. Even a mere 5% reduction in your body weight will aid in reducing the pressure in your blood. Many studies have revealed an immediate relationship to body mass index as well as blood pressure. A weight loss of around 10 kg is likely to lower the systolic blood pressure between 5 and 20 millimeters per hour.
3. Limit sodium intake
There is evidence to suggest that even a slight decrease in sodium intake could enhance your heart health and lower blood pressure. The daily recommended consumption of sodium should be 2300 milligrams with a maximum limit of under 1500 mg for those who suffer from high blood pressure. Find alternatives that are low in sodium to the drinks and foods that you typically purchase. Switch out processed foods for fresh produce and spice up your meals with spices and herbs instead of salt to enhance the flavor of your meals.
Be a wise buyer and ensure you look up food labels for cholesterol, saturated fats and cholesterol prior to purchasing. Be sure to adhere to your healthy eating plan at restaurants, as well.
4. Incorporate more potassium into your diet
In addition, potassium helps control blood pressure, it also can counteract any effects caused by sodium within your system, and decrease the pressure on your blood vessels. However, those with a significant kidney diseases should limit the intake of potassium.
Foods that are especially high in potassium are dairy products, like yogurt and milk, salmon and tuna vegetables, particularly leafy greens, beans potatoes, tomatoes and sweet potatoes; fruit, which includes melons and avocados, as well as bananas citrus fruits, apricots and oranges dried fruits, nuts and seeds.
5. Reduce alcohol consumption and stop smoking cigarettes
It is possible that moderate consumption of alcohol can be beneficial to your heart. However, drinking excessively could cause a sudden increase in blood pressure. Be aware of the amount you drink.
Moderate drinking is as high as two drinks a day per men, and one drink per every day to women. A standard drink is 12 inches of regular beer four inches of red wine and 1.5 grams of spirits distilled.
Every time you smoke a cigarette, it causes an increase in blood pressure. The nicotine in tobacco increases the blood pressure of your body by causing damage to your blood vessels, creating inflammation and enlarging your arteries. It is recommended to stop these deadly habits to remain fit and healthy.
6. Cut back on caffeine
A number of studies showed studies that showed the quantity of caffeine found in just one cup or so of coffee increases both diastolic and systolic blood pressure. However, the effect is only temporary. It lasts between 1 and 2 hours, and the response is different from person to person. Individuals who don’t drink coffee regularly might feel more sensitive than people who consume caffeinated coffee or tea. If you’re sensitive to caffeine, it’s possible to limit the amount of coffee you drink or shift to decaffeinated, since it’s similar flavor but without the adverse consequences.
7. Chocolate fan? Indulge in dark chocolate
Averaging one or two pieces of dark chocolate every day could help lower blood pressure. Make sure to choose a dark chocolate bars that have 70% cocoa percent or more. Different studies have proven that consumption of cocoa is linked with a 2mm reduction in both systolic and diastolic BP. So, eating small quantities of cocoa or dark chocolate products is beneficial. the reason for this may result from the chemical substances found in cocoa products, known as flavonoids. Flavonoids aid in dilation, or relax blood vessels, thus reducing blood pressure.
8. Take a look at these herbs for health
Certain herbs, such as celery, basil, parsley seeds garlic, thyme cinnamon, and ginger root have been proven to reduce blood pressure by relaxing blood arteries and decreasing cholesterol levels and low density lipoproteins. The herbs are high in antioxidants and vitamin C.
Always consult your doctor prior to using these herbal supplements.
9. Find ways to reduce stress
The ability to manage stress is crucial for your blood pressure and health. If you’re stressed out the body produces hormones, such as adrenaline and cortisol. These hormones may increase the heart rate and narrow blood vessels. This may cause temporary spikes in blood pressure. Stress can also cause an insufficient sleep, excessive eating as well as a tendency to abuse alcohol and other drugs.
There are a variety of methods for managing stress, so you can discover what works best for you. Yoga, meditation and deep breathing can maintain your blood pressure and stress hormones.
Make time for activities that make you happy. If that’s hanging out with your pals or spending time with your family members, enjoying an excellent meal, reading a good book or watching a movie, or listening to relaxing music, make time to take in tiny moments of pleasure throughout the day.
These nine methods can assist you lower your blood pressure, and provide you a good off in life. However, it is crucial to remember that if suffer from chronic high blood pressure, the treatment you choose to take may involve lifestyle modifications that are healthy like these, and prescription medications.