Control Hypertension Without Any Medication
You might be worried about taking medication to lower your blood pressure if you’ve been diagnosed with it. As it is said that blood pressure is the most critical indicator of your overall health, this is why it’s critical to keep track of it regularly and to understand what the numbers mean especially if you’re at risk for hypertension, or high blood pressure.
To treat your high blood pressure, you must change your lifestyle. If you properly regulate your blood pressure with a healthy lifestyle, you may be able to avoid, delay, or reduce the need for medication.
Let us discuss ways to control high blood pressure without any medication
One of the good reasons why hypertension or high blood pressure is called “Silent Killer” is because it has the main risk for heart disease and stroke. These diseases are the main reasons for the death rate in many countries.
- Cut down your weight
- Inhale healthy diet
- Lessen the sodium in your diet
- Reduce taking Alcohol
- Vacate smoking
- Adopt DASH
- Eat dark chocolate
- Reduce your stress
- Eat Berries
- Walk and exercise regularly
Cut Down Your Weight
One of the important parts to reducing your blood pressure is by losing weight, especially for people who are suffering from obesity, as it increases the risk factor of hypertension. As per the expert with less weight, the heart and arteries do not have to function firmly, due to this blood in the muscle of the heart and arteries do not thicken. Thickening blood will make the blood muscle and arteries work more efficiently which increases the risk of blood pressure.
Inhale A Healthy Diet
Inhale the food which has a good amount of vitamins and potassium. Green veggies, tomatoes, potatoes, sweet potatoes, fish, fruits, and a good amount of milk. These are some veggies that carry a good amount of vitamins and potassium which will help you to lower your blood pressure effectively.
Lessen The Sodium In Your Diet
If you have high blood pressure, even a minor reduction in sodium in your diet can enhance your heart health and lower your blood pressure by 5 to 6 mm Hg. Though the influence of taking sodium varies between different groups of people. Nevertheless, according to experts, inhaling sodium to 2300 milligrams (mg) per day is more than enough. While taking 1500 mg of sodium is preferable.
Reduce Taking Alcohol
Alcohol consumption can cause blood pressure to rise. Alcohol is associated with 16% of all occurrences of high blood pressure worldwide. Any amount of alcohol might cause your blood pressure to rise. Limit your alcohol consumption by the guidelines.
Smoking is a high-risk factor for heart disease, which is one of many reasons to quit. Every puff of cigarette smoke raises blood pressure for a brief period. Surprisingly, there hasn’t been a solid correlation established between smoking and high blood pressure in the research. This could be because smokers build up a tolerance over time.
The Dietary Approaches to Stop Hypertension (DASH) diet, which was established expressly to control blood pressure without medication, is frequently regarded as one of the absolute healthiest eating regimens, alongside the Mediterranean diet. The diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy, with daily salt intake capped at 2,300 mg, with an optimal limit of 1,500 mg.
Eat Dark Chocolate
Small amounts of dark chocolate are not only delicious, but they may also help decrease blood pressure. People who did not have hypertension and ate more dark chocolate had lower blood pressure than those who ate less dark chocolate, according to a big 2010 study.
Reduce Your Stress
Chronic stress plays a significant role in high blood pressure. High blood pressure can be exacerbated if you respond to stress by eating unhealthy foods, drinking alcohol, or smoking. Try to ruminate what makes you stressed, such as work, family, finances, or illness. And then make a plan out how you can eliminate or lessen stress once you know what’s generating it.
Berries have a lot more to offer than just a luscious taste. They’re also high in polyphenols, which are natural plant components that are beneficial to your heart. Polyphenols can lower the risk of stroke, heart disease, and diabetes, as well as improve blood pressure, insulin resistance, and inflammation in the body.
As discussed there are many ways to reduce the blood pressure without medication naturally, mentioned techniques and ways will significantly affect lowering the blood pressure if a person will properly focus on the diet and by performing the proper exercise. Exercise using hand grip equipment and a diet with less sodium will surely help the person reduce blood pressure considerably.
Walk And Exercise Regularly
The best thing you can do to lower your blood pressure is by doing regular and proper exercise. Aerobic exercise such as walking, jogging, swimming, or dancing may help you to reduce your blood pressure by a good amount. Even strength exercise using Grip strength equipment such as hand gripper, silicon finger stretcher, finger grip exerciser, and many other grip strength equipment will help you to shrink your blood pressure to a safer level.