Health

7 Steps to Control Blood Pressure Without Medication

High blood pressure can become a serious health condition.

If you don’t keep it under control, it can cause great damage, as it increases the risk of heart attack and stroke. Your blood pressure is influenced by your weight, lifestyle, diet, and age. Many people use standard medical treatments for high blood pressure which involve drugs, but you can also treat this condition naturally.

Follow these healthy tips to reduce your high blood pressure and prevent blood pressure fluctuations.

Be physically active

Walking, jogging, swimming, and dancing are the best activities you can do for your overall health. These exercises regulate your blood pressure and protect your heart health. They also prevent prehypertension from progressing to full-blown hypertension. Do these exercises regularly for at least 30 minutes and you’ll see the difference.

Keep your weight in check 

Overweight and obese people are more likely to develop hypertension. Your weight should correspond to your age and height. So, consult your doctor to calculate your body mass index (BMI) and determine your weight range.

Stress management 

Coping with stress can be a real challenge. We cannot avoid or predict stressful situations, but trying to manage stress is very important. Stress is a risk factor for developing many diseases and one of them is hypertension. So, do the things that relax you whenever you have the chance. Go out with your friends, practice yoga, listen to your favorite songs, play your favorite sport, go on a relaxing holiday and so on. Devote 15 minutes of your time a day to sit quietly and breathe deeply.

Reduce your salt intake

People who are diagnosed with hypertension should cut down the intake of foods which are high in salt. In this way, you will reduce your blood pressure from 2 to 8 mmHg.

Follow a healthy diet

Include whole grains, fruits, vegetables, and low-fat dairy products in your daily diet. Also, it is important to boost your potassium levels, as potassium reduces the effects of sodium on blood pressure. Avocados, bananas, sweet potatoes, dried apricots, pomegranate, spinach are potassium-rich foods.

Quit smoking 

Smoking increases your blood pressure and increases your heart rate. This bad habit damages your heart health as it narrows your arteries and increases the risk of blood clotting.

Monitor your blood pressure levels

Keeping tabs on your blood pressure levels will help you prevent potential health complications. Use a blood pressure monitor to check your blood pressure at home. Consult your doctor if you notice that your blood pressure is fluctuating.

 

 

 

 

 

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

To Top